PCOS-Friendly Soups: Easy, Healthy, and Balanced

Soups can be one of the easiest and most nourishing meals, but many shop-bought options are loaded with salt, heavy on carbs and lack protein and fibre, leaving you short on nutrients and hungry an hour later. 

Making your own soup at home is the best way to create a nourishing, balanced meal that can help keep you full for longer and stabilise your blood sugar. Still, it can be hard to know where to start - how do you make sure your soup has the right balance of protein, fibre and healthy fats, without it turning into another bland bowl of veggies?

Let me show you how simple and delicious it can be. I’ve put together a collection of 15 easy, PCOS-friendly soup recipes that are comforting, flavourful and nutritionally balanced. Whether you're after something creamy or light and fresh, these soups are designed to help you feel well-fed and satisfied.

Let's get cooking and discover how easy it can be to make soups that truly support your PCOS.

What makes a soup PCOS friendly?

• Protein 

Adding a good source of protein to your soup is a key for keeping blood sugars stable, supporting hormone balance and aiding weight management. Sources such as chicken, beans, lentils or tofu can help prevent those blood sugar spikes that worsens PCOS symptoms. You can easily add protein by tossing in one or two sources of protein whether it’s chicken or turkey, canned beans, lentils or tofu. For a creamy touch, a spoonful of Greek yoghurt or a splash of milk can also boost the protein content of your soup. 

• Fibre

Including high fibre ingredients can help you manage PCOS better by supporting hormone balance and gut health. Simply add your favourite vegetables whether it’s  broccoli, carrots, cabbage, kale or brussel sprouts, legumes like chickpeas, beans and lentils and whole grains like barley or quinoa. Cooking them directly in the soup allows the flavours to meld while boosting the fibre content.

• Complex carbohydrates

Choosing complex carbs with a low glycaemic index  like sweet potatoes, lentils, barley or beans instead of refined options like white rice or pasta can provide additional nutrition, sustained energy whilst also improving insulin resistance. If you enjoy a slice of bread with your soup, opt for wholewheat or seeded varieties rather than white bread.

• Healthy fats

Incorporating healthy fats such as olive oil, avocado oil, nuts and seeds that provide omega-3 and monounsaturated fats can help support hormone production and reduce inflammation. You can top your soup with a spoonful of sunflower seeds or a drizzle of tahini, or blend in coconut milk for a creamier texture and more filling, satisfying meal. 

Easy & Nourishing PCOS-Friendly Soup Recipes

Lentil & Bean Soups

• 15 bean vegetable soup

You couldn’t ask for a more perfect combination of fibre and protein in one bowl. This warming, hearty soup is filling, keeps blood sugar steady, and is a good source of iron and folate, making it a fantastic PCOS-friendly meal.

Recipe: 15 bean vegetable soup

• Lentil mushroom soup

This hearty mushroom and lentil soup is packed with umami from fresh and dried mushrooms, harissa, thyme and tomato, with lentils and potatoes making it really filling and satisfying. The lentils provide plant-based protein and plenty of fibre to support more stable blood sugars, while the vegetables and olive oil add antioxidants and healthy fats to help keep you fuller for longer.

Recipe: Lentil mushroom soup

• White bean soup

This cosy Tuscan white bean soup made with cannellini beans, has a rich, savoury flavour without feeling heavy. It only takes 30 minutes to prepare and is perfect for some rustic bread for dipping. 

Recipe: White bean soup

Veggie-Packed Soups

• Simple veggie soup

This simple vegetable soup is really easy to make  -  just chop your veg, simmer everything in one pan and you’re done. It’s super versatile because you can use whatever vegetables you have in the fridge or freezer, so it’s great for budget-friendly, low-waste cooking. To make it more PCOS-friendly, you can boost the protein and healthy fats by adding beans or lentils, cooked chicken or tofu, and finishing with a drizzle of olive oil, a spoon of pesto, some grated cheese, or a sprinkle of seeds.

Recipe: Simple veggie soup

• Green pea soup

This 5-ingredient green pea soup is a quick, budget-friendly option that tastes far more indulgent than it is. It freezes well and reheats beautifully, so it’s perfect for batch cooking and stocking the freezer for busy days. Peas are an excellent source of plant-based protein and fibre to support more stable blood sugars, while the potatoes add slow-release carbs. Top with seeds or drizzle with olive oil for some added healthy fats. 

Recipe: Green pea soup

• Veggie-loaded soup

This veggie-loaded soup is packed with a colourful mix of vegetables, potatoes, kidney beans and herbs, making it really hearty, flavourful and satisfying. A squeeze of fresh lemon at the end brightens everything up. It’s super versatile so it's easy to pair with an extra protein source such as chicken or tofu if you need more. 

Recipe: Veggie-loaded soup

Protein-Rich Soups

• Turkey meatball soup

This Thai- inspired soup is bursting with flavour, making it a really satisfying, slurpable bowl. If you enjoy bold, zesty flavours with a hint of heat and a silky broth, this one is a great way to mix up your usual soup routine. It offers a nice balance of nutrients: lean turkey for protein, veggies for fibre and antioxidants, noodles for energy, and coconut milk for satisfying fats – a combination that can help keep you fuller for longer and support more stable blood sugars.

Recipe: Turkey meatball soup

• Chicken couscous soup

This cosy chicken soup has a rich, comforting flavour that feels like a hug in a bowl. It’s packed with anti-inflammatory ingredients, including ginger, turmeric and garlic , which support overall health and inflammation levels. The mix of lean protein, fibre-rich veg and steady-release carbs helps keep you fuller for longer and stabilise blood sugars. 

Recipe: Chicken couscous soup

• Coconut and tofu soup

This creamy coconut tofu soup is a brilliant veggie option for protein, with tofu and shiitake mushrooms simmered in a fragrant broth of ginger, garlic, lemongrass, red curry paste and coconut milk for rich Asian-inspired flavours. It’s a satisfying and delicious plant-based choice.

Recipe: Coconut and tofu soup

• Fish soup

This Mediterranean-style aromatic fish soup has a light yet flavourful tomato-based broth, gently spiced with cumin, coriander, turmeric and paprika, then finished with lots of fresh herbs and a squeeze of lemon for brightness.The lean white fish provides high-quality protein, the vegetables and tomatoes add fibre and antioxidants, and the extra virgin olive oil offers heart-healthy fats.

Recipe: Fish soup

• Creamy cottage cheese tomato soup

The classic tomato soup with its creamy texture is elevated in this recipe, sneaking in some additional protein with the addition of cottage cheese without making the soup heavy. 

Recipe: Creamy cottage cheese tomato soup

Creamy & Comforting Soups

• Ginger butternut squash soup

Smooth, naturally sweet, and warming, this soup combines seasonal veg, roasted butternut squash with a hint of fresh ginger. It’s a soup rich in vitamins, minerals and antioxidants. Ideal for cold weather when you want something comforting yet light.

Recipe: Ginger butternut squash soup

• Broccoli & cheddar soup

If you love broccoli, this creamy, cheesy soup is the perfect solution. Broccoli is a cruciferous vegetable packed with fibre, vitamins C and K, and folate. For women with PCOS, it’s high in fibre and low on the glycaemic index, helping stabilise blood sugar. 

Recipe: Broccoli & cheddar soup

• Parsnip soup

A perfect seasonal treat for those cooler days. High in fibre and naturally sweet, it keeps you satisfied and provides lots of vitamins and minerals that support hormone balance. Comforting, light, and PCOS-friendly - it’s a great winter warmer. 

Recipe: Parsnip soup

• Leek and potato soup 

For those who like comfort and familiarity - this rustic French-inspired bowl made with simple ingredients like potatoes, leeks and aromatic herbs will hit the spot. It’s creamy and satisfying and is a great, simple, PCOS-friendly option for a nourishing meal.

Recipe: Leek and potato soup 

Summary

Soups can be such a simple way to look after yourself with PCOS – especially when they’re built with protein, fibre, complex carbs and healthy fats in mind. With a few easy tweaks, your bowl can go from “just veg and stock” to a properly balanced meal that keeps you full, supports more stable blood sugars and feels genuinely comforting.

If you’ve enjoyed these soup ideas and want more balanced meal inspiration, take a look at our other recipe posts, including PCOS breakfast ideas, recipe inspiration for PCOS-friendly lunches and our most popular post containing over 40 dinner ideas for your PCOS to help you feel supported and well-fed throughout the day.