If you’re looking for cozy fall meals that are PCOS-friendly and actually taste good, you’re in the right place. In this month’s live cooking demo, I made two recipes that are perfect for fall — easy to prep, packed with flavor, and full of anti-inflammatory nutrients.
These meals support blood sugar balance, hormone health, and overall well-being (without asking you to give up everything you love).
Watch the full live cooking demo on YouTube (complete with barking dogs and kids that turn up the volume on the TV while filming!)
Key Takeaways the Live Cooking Demo
- Homemade dressing > store-bought (better fats, less sugar)
- Fiber + healthy fats = blood sugar balance
- Cruciferous veggies = hormone-supporting powerhouses
- Small steps like prepping snacks can lead to big results
You can still celebrate Fall with delicious foods when you have PCOS
Why these recipes are good for PCOS
Both of these recipes are packed with:
- Anti-inflammatory ingredients like olive oil, kale, cinnamon, and pumpkin
- Fiber to support blood sugar balance, digestion, and hormone health
- Satisfying textures and flavors that make healthy eating actually enjoyable
You don’t have to cut out your favorite foods or follow a rigid plan. These meals show you can nourish your body and enjoy what you’re eating.
If you want to join me for next next live cooking demo, sign up to my newsletter here!
Roasted Chickpea Harvest Salad (PCOS-Friendly)
This salad is fall in a bowl — crunchy, colorful, and full of fiber, healthy fats, and flavor. It’s satisfying enough for dinner and perfect for meal prep.
What You’ll Need
For the Roasted Chickpeas:
- 1 can chickpeas (rinsed + drained)
- ¼ tsp each: coriander, cumin, smoked paprika
- Optional: pinch of chili powder
- 1 tbsp olive oil
- Salt + pepper
For the Roasted Veggies:
- 1 large sweet potato, chopped
- 1 lb Brussels sprouts, halved
- Olive oil, Italian seasoning, salt + pepper
Salad Ingredients:
- 4–5 cups chopped kale
- 2 apples, chopped (skin on)
- ⅔ cup nuts (pistachios, pecans, walnuts)
- Optional: feta or goat cheese
Maple Dijon Vinaigrette:
- Juice of 1 lemon
- 2 tbsp apple cider vinegar or balsamic
- 1/4 cup extra virgin olive oil
- 2 tsp Dijon mustard
- 2 tsp maple syrup
- Salt + pepper
How to Make It
Check out the video from my live cooking demo above!
- Roast the Chickpeas: Toss with spices + oil and roast at 400°F for ~45 minutes, until crispy.
- Roast the Veggies: While chickpeas roast, chop the sweet potatoes and Brussels sprouts. Place the sweet potatoes on one side of a sheet pan and the Brussel sprouts on the other side. Roast in the oven with the chickpeas for 30-45 mins but keep an eye on the veggies. The Brussels sprouts need less time in the oven. Remove from the sheet pan when done and add the sweet potatoes back in until tender.
- Prep the Kale: De-stem, rinse, and dry. Chop or tear into bite-sized pieces.
- Mix the Dressing: Shake all ingredients in a jar.
- Assemble the Salad: Layer kale, roasted veg, apples, nuts, chickpeas, and optional cheese. Drizzle with vinaigrette and toss to combine.
PCOS Nutrition Note: Kale and Brussels sprouts are cruciferous veggies that help your liver detox excess hormones — great for hormone balance and insulin sensitivity.
Meal Prep Tips
- Make ahead: Roast everything on Sunday and store separately.
- Keep it fresh: Store dressing in a jar and add just before eating.
- Add protein: Toss in rotisserie chicken or grilled steak to turn it into a full meal.
Fiber win: This salad gives you 19 grams of fiber per serving — over half of what most women with PCOS need daily!
Pumpkin Pie Energy Bites (PCOS-friendly)
These no-bake bites are perfect for a quick snack or sweet treat that won’t spike your blood sugar. They’re sweetened naturally with dates, packed with fiber, and kid-approved.
Ingredients
- ¼ cup Medjool dates (soaked + pitted) + boiling water to soak dates
- ¼ cup nut butter (peanut, almond, or sunflower)
- ¼ cup canned pumpkin (not pumpkin pie mix)
- 1½ tsp pumpkin pie spice
- 1½ cups rolled oats
- Optional: 2 tsp maple syrup
- Pinch of salt
- ¼ cup dark chocolate chips
- Optional: protein powder, ground flaxseed, collagen
Instructions
- Soften dates: Soak in boiling water for 10 minutes.
- Blend base: Combine dates, pumpkin, nut butter, spices, oats, and maple syrup in a food processor.
- Adjust texture: Add some of the reserved date water if too thick.
- Add-ins: Stir in chocolate chips or pulse in protein powder.
- Roll into bites: Wet your hands and roll into golf ball-sized portions.
- Store: Refrigerate or freeze. Keep a few on the counter for easy grab-and-go snacks.
Snack smarter: With complex carbs, healthy fats, and fiber, these bites keep you full longer and help stabilize blood sugar.
Final Thoughts
These two recipes are perfect examples of how you can enjoy food while supporting your PCOS symptoms. They’re full of nutrient-dense ingredients, easy to make, and totally customizable.
Whether you’re packing your lunch, meal prepping for the week, or just craving something seasonal and satisfying, these are your go-to fall recipes.
Want More Support?
If you’re tired of wondering what to eat with PCOS and need help putting it into action, come join me inside the PCOS Meal Prep Membership — weekly cook-alongs, meal plans, and support to help you feel confident in the kitchen (and in your body).
👉 Join the Membership (Just $32/month for weekly live support from a PCOS Dietitian)
👉 Subscribe to my YouTube – PCOS Cooking School for more cooking demos.
👉Need 1:1 PCOS Nutrition Support covered by insurance? Check your insurance benefits here!
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.
