Trying to find a breakfast for PCOS that is quick, delicious and healthy can feel like an overwhelming task. And you might even be wondering if should you eat for breakfast for PCOS? Or what is really the healthiest thing for breakfast?
I’m here (PCOS Dietitian and fellow PCOS-er) to relieve the stress around figuring out what to eat for breakfast when you have PCOS.
The goal of this article is to help you understand why it is important to eat a PCOS-friendly breakfast if you want to improve your symptoms and energy levels. Also, to provide you with variety of easy PCOS breakfast recipes so you don’t get bored.
We all know that breakfast is the most important meal of the day but for some reason we aren’t always able to eat a nutritious breakfast. (If you need help with meal planning as well as support and accountability in the kitchen, then the PCOS Meal Prep Membership might be helpful.)
In my work as a PCOS Dietitian, I have noticed that a lot of my clients with PCOS don’t eat breakfast. The biggest barrier my clients have to eating a PCOS-friendly breakfast is usually time, variety and just not knowing what to eat for PCOS.
I’m hoping to bust those barriers for you with this list of healthy PCOS breakfast ideas. No matter what your cooking or meal planning style is, I’ve got you covered.
I’ll discuss:
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- Make ahead recipes that you can easily complete during your weekly meal prep.
- Quick and easy PCOS breakfast ideas that will only take a few minutes to make.
- Grab and go meal ideas for those extremely busy days or for those that don’t really want to be bothered in the morning with making anything.
Table of contents
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Why is breakfast important for PCOS?
Starting your day with a well balanced breakfast is critical for individuals with polycystic ovary syndrome (PCOS).
PCOS is the most common endocrine disorder in women of reproductive age. It is associated with insulin resistance, chronic inflammation and high androgen levels.
Skipping breakfast when you have PCOS can worsen insulin resistance, cause issues with blood sugar regulation, increase cortisol levels and promote overeating later in the day.
When you skip breakfast, aren’t you ravenous by lunch?
Skipping a PCOS-friendly breakfast in the hopes of “saving calories” is a missed opportunity to get more nutrition into your body.
Managing PCOS with nutrition is not about eliminating food and nutrients, it’s about adding more nutrient dense, anti-inflammatory foods into your diet to improve insulin resistance and decrease inflammation.
Benefits of eating breakfast:
A healthy breakfast for PCOS includes complex carbs, protein, healthy fats and fiber which can help:
- improve insulin sensitivity and insulin resistance
- help with weight loss or weight maintenance
- support your metabolism
- prevent carbohydrate cravings
- prevent overeating at later meals
- improve PCOS symptoms
- add extra nutrients like vitamins, minerals, antioxidants and phytochemicals to your diet.
Think of eating breakfast as a way to set you up for the rest of the day.
When you skip breakfast you are more likely to over eat at other meals. You’re also more likely to be so hungry you can’t make the healthier choice at your next meal. Believe me, I’ve experienced it myself.
How to make a healthy PCOS breakfast? The perfect PCOS Breakfast formula.
A healthy PCOS breakfast formula is a good source of protein, low glycemic index carbs and healthy fats. This combination will keep you full and satisfied as well as help mange blood sugar levels.
Protein
Aim for at least 30 grams to stabilize blood sugar and promote satiety. A higher protein breakfasts can help with weight loss.
Options include:
- Eggs
- Greek yogurt
- Cottage Cheese
- Ricotta cheese
- Turkey or chicken sausages
- Ground turkey or chicken, especially good on breakfast burritos
- Protein powder
- Tofu or tempeh
- Beans and legumes
- High protein breads or waffles
High-Fiber Carbohydrates
Choosing a high fiber, low glycemic index carbohydrate is ideal for sustained energy and improved insulin sensitivity.
Tip! Look for options that add 8-10 grams of fiber per meal to help you reach a daily goal of 30-35g of fiber.
Options include (but not limited too):
- Grains for hot cereal bowl like oatmeal, grits, quinoa, brown rice, millet
- Whole wheat or whole grain breads, sprouted grain breads or sourdough breads.
- Roasted Potatoes- white or sweet
- Fruits like banana, apples, berries, peaches, pineapple, melon, ect.
- Veggies like spinach, bell peppers, mushrooms, tomatoes, cucumbers
- Whole Grain waffles or pancakes.
- Corn, whole wheat or low carb tortillas.
- Low sugar granola
- Beans and legumes
These high fiber carbohydrates will help lower inflammation and improve gut health as well!
Health Fats
Including healthy fats at meals is essential to create a balanced PCOS plate. Healthy fats like olive oil, nuts and seeds are anti-inflammatory. They also help keep you full and satisfied and don’t have an affect on blood sugar and insulin levels.
Options include:
- Extra Virgin olive oil or avocado oil
- Avocado
- Nuts like almonds, walnuts, pecans, peanuts, pistachios, hazelnuts, ect. (All nuts are good!)
- Nut butters like peanut butter, almond, cashew, ect. (Ideally look for natural nut butters without add sugar and without hydrogenated oils)
- Seeds like chia seeds, ground flax seed, hemp seeds, sesame seeds, pumpkin seeds, ect!
PCOS Breakfast Tips:
For more tips on meal prepping check out this article on PCOS Meal Prep Tips from a Dietitian.
- Aim for 20-30g protein at breakfast.
- Choose a low glycemic index carbohydrates like whole grains, vegetables, fruits, ect.
- Add in healthy fats like avocado, hemp seeds, walnuts, flaxseeds, ect.
- Try to eat breakfast within an hour to hour and half after waking up.
PCOS Breakfast Recipes
This collection of simple PCOS breakfast recipes addresses most barriers to eating breakfast like not enough time, needing a variety of options and being on the go.
Make Ahead PCOS Breakfast Ideas
Finding easy PCOS breakfast recipes to meal prep can be a game changer for your PCOS symptoms. Picks one or two of this make ahead PCOS breakfast ideas to try this week.
1. Blood Orange Chia Pudding (recipe in FREE PCOS High Protein Breakfast Ebook)
2. Blueberry Walnut Overnight Oats- Plus 4 different variations
Overnight oats are one of most favorite PCOS Meal prep breakfast ideas. They are so satisfying and can keep you full for hours. Sometimes people avoid oats when they have PCOS but in this article I answer the question “Are oats good for PCOS?”
3. Breakfast Burritos
Whole grain tortilla/wrap + scrambled eggs + black beans + frozen bell peppers strips + salsa + avocado
4. Spicy Tempeh Breakfast “Sausage” Burritos (Recipe in FREE PCOS High Protein Breakfast Ebook)
Whole grain/low carb wrap + spicy tempeh sausage + pinto beans + cauliflower rice + avocado + salsa verde
5. Tater Tot Breakfast Casserole
I mean, do I even need to say anymore? Who doesn’t secretly love a tater tots and a casserole. Put them together in this comforting, high protein breakfast and you made me a happy women. This is great to make ahead for the week and warm up individual pieces or perfect for weekends.
6. High Protein Muffins
1 High protein muffin (Use a high protein muffin mix or add this protein powder to your favorite muffin recipe) serve with cheese stick + strawberries
7. Pineapple Cheesecake Chia Pudding
1/2 cup pineapple, chopped + 1/4 cup cottage cheese + 2 Tbsp Greek yogurt, plain + 1/8 tsp vanilla extract + 1 1/2 tsp maple syrup + 2 Tbs chia seeds + 1/2 cup almond milk, unsweetened
- Blend, then refrigerate for at least 4 hours
8. Broccoli Bacon Cheddar Frittata (Recipe in FREE PCOS High Protein Breakfast Recipes Ebook)
9. Apple Cinnamon Overnight Oats
1/2 cup oats (gluten-free if needed) + 1/2 cup almond milk, unsweetened + 1 1/2 tsp maple syrup + 1 Tbsp chia seeds + 1/4 apple, shredded skin on & 1/4 cup apple, chopped + 1/4 tsp cinnamon + 2 scoops vanilla protein powder (I like this one)
10. Chunky Monkey Chia Pudding
1/4 cup almond milk, unsweetened or other milk of choice + 1/4 cup plain Greek yogurt + 1-2 Tbsp peanut butter or PB powder + 1 tsp cocoa powder, unsweetened + 1.5 Tbsp chia seeds + 2 Tbsp quick oats + 1.5 tsp maple syrup + 1/4 banana, chopped + 1.5 tsp mini chocolate chips + pinch salt
11. Breakfast Sweet Potato
Baked sweet potato + 1-2 tablespoons nut butter + cinnamon + drizzle of honey!
12. Yogurt Parfaits with Homemade Mixed Berry Jam (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
Quick and Easy PCOS Breakfast Ideas
13. PCOS Friendly Smoothie
If smoothies are you thing, check out my article on the best smoothies for PCOS.
The key to building a PCOS-friendly smoothie is making you have Protein + Healthy Fats + Fiber in your smoothie.
Here is how to build a smoothie for PCOS.
If you have questions about the best protein powder for PCOS, this article will help you pick out the best choice for you.
14. Paleo Banana Pancakes (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
15. Avocado Toast with Eggs
Avocado + 1 slice sprouted whole grain bread + fried egg using olive oil
16. Avocado Toast with Tomatoes
Avocado + 1 slice sprouted whole grain bread + 2-3 slices of tomato + drizzle of olive oil + salt & pepper + Protein on the side like cheese stick or hard boiled egg.
17. Hummus Toast
2 Tablespoon Hummus spread over + 1 slice sprouted grain bread + chopped hard boiled egg or fried egg
18. Tomato Poached Eggs with Collard Greens (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
19. Cottage Cheese Bowl- Savory
½ cup cottage cheese + ½ cup chopped cucumber + ½ cup sliced cherry tomatoes + drizzle of extra virgin olive oil + pepper
20. Cottage Cheese Bowl- Sweet
½ cup cottage cheese + ½ cup fruit like pineapple, peaches or 1 cup berries or melon + 2 Tablespoon chopped nuts like pistachios, pecans, or walnuts
21. Savory High Protein Oatmeal
½ cup cooked oatmeal + 1 small scallion sliced + 2 Tablespoon shredded cheddar cheese + 1-2 Fried eggs + 1-2 all-natural breakfast chicken sausages, sliced
22. BEST PCOS Green Tropical Smoothie (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
I like this organic vanilla protein powder or adding Vital Protein collagen peptide powder for an extra boost of protein.
23. High Fiber, High Protein Oatmeal
Oatmeal + 1-2 Tablespoon almond butter + 1 scoop protein powder + ½ cup blueberries + 1 Tablespoon ground flaxseeds + cinnamon + honey or maple syrup (if desired)
24. Carrot Cake Oatmeal
1/2 cup oats + 1 cup water + 1 carrot, peeled and shredded small + 1/2 tsp pumpkin pie spice + 1/2 tsp vanilla extract + 1 tsp maple syrup + 2 scoops vanilla protein powder + 2 Tbsp chopped walnuts
25. Peanut Butter Toast with Fruit
2 Tablespoon of peanut butter + 1 slice sprouted whole grain bread + ¼-½ cup sliced grapes, strawberries, bananas or raspberries to cover toast + sprinkle of cinnamon
26. Ricotta and Strawberry Toast
1 slice sprouted grain toast + 2 Tbsp ricotta cheese + ¼ cup sliced strawberries + 1 tablespoon chopped nuts + garnish with basil, mint or balsamic drizzle
27. Avocado Berry Fertility Smoothie
This is a delicious and creamy smoothie that is perfect for individuals with PCOS, whether or not they are trying to conceive.
28. Scrambled Eggs with Bell Peppers and Kale
2 eggs + 1 cup kale, finely chopped + 1 cup frozen bell pepper and onion mix + 1 Tsp olive oil + salt & pepper
29. Spinach, Tomato and Feta Scrambled Eggs
2 eggs+ 1 cup baby spinach + 1 cup sliced cherry tomatoes + 1-2 Tbsp crumbled feta + 1 Tsp olive oil + pepper
30. Tex-Mex Scrambled Eggs (Recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
31. Shamrock Shake
1 small banana, fresh or frozen + 1/2 cup cauliflower rice, frozen + ½-1 cup plain or vanilla greek yogurt (or non-dairy) + 1 cup spinach + 1/4 cup milk of choice + 1/4 avocado + 1 Tbsp flaxseed, ground + 1/4 tsp peppermint extract + 1-2 dark chocolate chips, dairy-free optional
32. Apple Cheddar Breakfast Quesadilla
Whole grain, high fiber wrap + ½ slice apple + 1oz shredded cheddar cheese + protein drink or collagen peptides in coffee.
33. High Fiber Cereal Bowl
½ cup granola with nuts + 1 Tablespoon ground flaxseed + ½ cup fruit + ½ cup milk of choice
34. High Protein Waffle
Whole grain, high protein waffle (like Kodiak brand) + 2 Tablespoons nut butter + sliced fruit or low sugar, all fruit jam (or the recipe for no added sugar Chia Seed jam here!)
35. Mediterranean Breakfast Sandwich
½ Whole wheat pita + 2 Tablespoons hummus + ½ cup sliced cucumber + 2 hard boiled eggs, chopped
36. Chicken Sausage Breakfast Plate ( Recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
Chicken sausage + 1-2 egg cooked in olive oil + 1 cup berries
Grab and Go PCOS Breakfast Ideas
37. 2 Hard-boiled eggs + 1 cup fruit + ¼ nuts
38. Individual container of hummus + whole grain crackers + cucumber slices (+ Pre-made Protein Drink like Fair Life Protein Core)
39. 2-3 Hard boiled eggs + 1-2 clementines + 1 cheese stick
40. Plain yogurt (whole and low fat, regular or greek) + ¾ blueberries + 2 Tablespoons hemp hearts + sprinkle of cinnamon
41. 6oz yogurt container (dairy or non-dairy) + 1 cup strawberries + 2 tablespoons chopped nuts
42. Applesauce pouch + 1 oz almonds + 1 cheese stick
43. Pre-made Protein Drink (like Fairlife Protein Core) + banana
FAQ
Is oatmeal good for a PCOS diet?
Oatmeal is a great whole grain breakfast for PCOS. The key is to add extra sources of protein and healthy fats like ground flaxseed, hemp seed or chia seeds, nut butters, ect to balance the carbohydrates from the oatmeal. Oatmeal is a whole grain that is full of fiber and makes a great choice for breakfast.
Are eggs good for PCOS?
Eggs are a great choice for individuals with PCOS because they are a source of high quality protein, choline, omega-3, iron, folate, Vit A, Vit D, Vit E, thiamin, and lutein.
Choline is a B-complex vitamin that is critical for fertility, pregnancy and breastfeeding.
When should I eat breakfast with PCOS?
It’s recommended to eat breakfast within an hour to 90 minutes of waking up. This helps support metabolism and blood sugar regulation.
What should I eat for breakfast if I have PCOS?
A well-balanced breakfast for PCOS should contain protein, complex carbs, fiber and healthy fats. The specific foods are really up to you!
Other breakfast suggestions:
Leftovers from dinner- Don’t feel like you have to eat “breakfast” food for breakfast. You can eat a balanced breakfast with leftovers from dinner the night before.
I also suggest using these PCOS snack ideas to help you get a balanced breakfast each day.
Closing thoughts…
Nutrient dense meals are really the key to improving the root drivers of PCOS symptoms which are insulin resistance, inflammation and gut imbalances.
Eliminating entire foods groups (gluten, dairy, carbs) or time restrictive eating (intermittent fasting) aren’t necessary to improve PCOS symptoms.
Instead, try focusing on creating nutrient dense meals with protein, complex carbs, healthy fat and fiber. Prioritizing foods rich in vitamins, minerals, and antioxidants.
I promise you, you will feel fantastic.
Plus, you will also be decreasing risk of chronic disease like type-2 diabetes or heart disease.
Let me know which one recipe is your favorite!
Want to learn more about PCOS nutrition and how to actually prepare healthy food that tastes delicious? Without all the stress in the kitchen? Check out the PCOS Kitchen Cooking Course exclusively inside the PCOS Meal Prep Membership!
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.
