Let’s talk about soup—because honestly, who doesn’t want something nourishing, yummy and ridiculously easy to throw together on a busy weeknight or easy PCOS lunch meal prep? This Roasted Vegetable Soup is not only cozy and delicious, it’s also packed with PCOS-friendly ingredients that support hormone balance, insulin resistance, and fertility. 🙌
This recipe is part of my Free Insulin Resistance PCOS Meal Plan, and it’s one I keep coming back to—because it’s that good and that good for you. Bonus: there’s a cooking video below to walk you through it step-by-step!
How to Make
Check out the full step-by-step video and cook alongside me! You’ll see exactly how easy (and delicious) this soup is to pull together.
Why This Soup Works for PCOS
This isn’t just any veggie soup. It’s built to do the work—supporting insulin resistance, calming inflammation, and delivering nutrients your hormones (and your taste buds) will thank you for.
Here’s why it’s a win:
- Low glycemic load: Loaded with non-starchy veggies like zucchini and cauliflower to keep blood sugar stable.
- High fiber: 10g per serving helps manage cravings and support digestion.
- Plant-based protein: Chickpeas keep you fuller longer and support insulin sensitivity.
- Anti-inflammatory: Thanks, olive oil, garlic, and colorful veggies.
- Hormone-supporting nutrients: Like folate, magnesium, and beta-carotene.
Why These Foods Are Good For PCOS
Let’s break it down ingredient by ingredient—so you know exactly how each one is supporting your PCOS journey:
- Carrots & Red Peppers – Rich in beta-carotene which your body converts to vitamin A. Helpful for hormone metabolism and skin health.
- Zucchini – Low in carbs, high in antioxidants. Adds bulk without spiking blood sugar.
- Cauliflower Rice – Adds fiber and volume with very few carbs. Plus, cruciferous veggies support estrogen detox.
- Chickpeas – Protein + fiber = satiety powerhouse. Supports stable energy and fewer hangry moments.
- Spinach – Iron and folate for fertility support. Also brings magnesium to help with stress and blood sugar.
- Olive Oil – Anti-inflammatory fats that support hormone production and satiety.
- Lemon Juice/Zest – Brightens the flavor and helps your body absorb that plant-based iron from spinach. Lemon zest is also full of antioxidants.
- Fluid– Soups are a great way to increase your hydration for the day.
Easy Ways to Customize
Soup the are perfect easy meal for PCOS because they are flexible and great for cooking ahead of time—here’s how you can switch it up:
- Need more protein? Add shredded chicken, lentils, or even stir in a poached egg.
- Creamy vibes? Blend it up and stir in a splash of unsweetened cashew cream, heavy cream or coconut milk.
- Spice lover? Add cumin, turmeric, or red pepper flakes for more antioxidant power and adding more interest with the same ingredients.
- Different veggies? Use what you have—broccoli, sweet potato, kale, even frozen mixed veggies work great.
- Need a Quick Meal? Utilize convenience items that are frozen carrots, zucchini, bell peppers and onions. You don’t have to chop them but you can still roast from frozen as directed in the recipe. They might need a few minutes more.
Meal Prep + Storage Tips
This soup is meal prep GOLD. Here’s how to get the most out of it:
- Double the recipe and freeze half for those “I can’t even” nights.
- Store in mason jars or glass containers for easy grab-and-go lunches.
- Roast the veggies during your weekend prep session—cut your cooking time in half during the week!
How to Serve It
- Pair with a slice of sourdough, whole wheat bread or with a scoop of quinoa, farro or barley and a sprinkle of pumpkin seeds on top.
- Add a simple protein like pre-cooked chicken, cooked ground turkey or chicken, or heck, even chicken nuggets, for a complete, blood-sugar friendly meal.
- Topped with fresh parsley, a drizzle of olive oil, greek yogurt, parmesan or nutritional yeast for more richness and flavor.
Roasted Vegetable Soup (PCOS-Friendly)
Ingredients
- 1 cups carrots peeled and chopped
- 2 cups zucchini medium, chopped
- 2 red peppers chopped
- 1 onion medium, chopped (or 5 oz frozen chopped onions)
- 3 cloves garlic chopped
- 1 lemon juiced and zested
- 2 Tbs olive oil divided
- 2 cups cauliflower rice frozen, defrosted
- 1 15 ounce can chickpeas drained and rinsed
- 1 tsp oregano dry
- 1 tsp basil dry
- 1/2 tsp black pepper
- 1/4 tsp salt
- 3 cups vegetable stock reduced sodium
- 4 cups spinach
Instructions
Prep
- Preheat oven to 400°F.
- Chop carrots, zucchini, pepper, onion (if fresh) and garlic.
- Zest and juice lemon.
Make
- Toss carrots, zucchini, and pepper with half of the olive oil. Transfer to a parchment lined baking sheet. Roast in oven for about 20 minutes.
- Heat the remaining olive oil in a large pot over medium heat. Add the onion and saute until slightly translucent, about 3 minutes. Add the cauliflower, garlic, and chickpeas and cook for an additional minute.
- Add the oregano, basil, salt, and pepper and cook for an additional minute before adding the roasted vegetables to the pot. Stir to combine. Pour in the vegetable stock. Bring to a boil and then reduce to a simmer. Cook uncovered for 30 minutes.
- Add the spinach and simmer for another 5 minutes. Stir in the lemon juice and zest and serve.
Video
Notes
Nutrition
Final Thoughts…
Eating for PCOS doesn’t have to be restrictive or stressful. Recipes like this Roasted Vegetable Soup are proof that nourishing your body can be easy, flavorful, and incredibly satisfying.
Remember, you don’t have to do it all at once. One balanced meal at a time is how we build long-term change—and I’m here to make that a whole lot easier for you.
Check out my free PCOS nutrition course!
Grab More Support!
✨ Want more recipes like this one? Download my Insulin Resistance PCOS Meal Plan and get started with meals that support your hormones without the overwhelm.
Need more support in the kitchen? Check out the PCOS Meal Prep Membership for weekly PCOS meal plans and live support in the kitchen each week for a PCOS Dietitian (Plus SO much more!)
Join my email list and get weekly PCOS meal prep inspiration, exclusive recipes, and practical tips right to your inbox.
💬 Let me know in the comments—what’s your favorite soup recipe you would want a PCOS makeover for?
Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
