Tired of eating the same thing or not sure what you should be eating for breakfast? This article will provide you with 39 PCOS breakfast ideas that are quick, easy and delicious.
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.
One of the biggest barriers 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.
- 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.
Want more High Protein Breakfast Ideas? Grab my FREE Ebook!
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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.
Breaking your fast with a healthy breakfast including complex carbs, protein, healthy fats and fiber can help:
- improve insulin sensitivity and insulin resistance
- balance blood sugar levels
- 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 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 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?
A healthy PCOS breakfast consists of 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.
Healthy fats and low glycemic index carbs like whole grains, oatmeal, nuts, seeds, vegetables and fruit will help lower inflammation and improve gut health.
PCOS Breakfast Tips:
- Aim for 20-30g protein at breakfast.
- Choose a low glycemic index carbohydrate like whole grain, 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.
Make Ahead PCOS Breakfast Ideas
Smart 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.
- Blood Orange Chia Pudding (recipe in FREE PCOS High Protein Breakfast Ebook)
2. Breakfast Burritos
Whole grain tortilla/wrap + scrambled eggs + black beans + frozen bell peppers strips + salsa + avocado
3. 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
4. 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
5. 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
6. Broccoli Bacon Cheddar Frittata (Recipe in FREE PCOS High Protein Breakfast Recipes Ebook)
7. 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)
8. 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
9. Breakfast Sweet Potato
Baked sweet potato + 1-2 tablespoons nut butter + cinnamon + drizzle of honey!
10. Yogurt Parfaits with Homemade Mixed Berry Jam (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
Quick and Easy PCOS Breakfast Ideas
11. Paleo Banana Pancakes (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
12. Avocado Toast with Eggs
Avocado + 1 slice sprouted whole grain bread + fried egg using olive oil
13. 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.
14. Hummus Toast
2 Tablespoon Hummus spread over + 1 slice sprouted grain bread + chopped hard boiled egg or fried egg
15. Tomato Poached Eggs with Collard Greens (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
16. Cottage Cheese Bowl- Savory
½ cup cottage cheese + ½ cup chopped cucumber + ½ cup sliced cherry tomatoes + drizzle of extra virgin olive oil + pepper
17. 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
18. 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
19. High Protein Tropical Smoothie (recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
I like this organic vanilla protein powder.
20. 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)
21. 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
22. 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
23. 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
24. 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.
25. 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
26. 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
27. Tex-Mex Scrambled Eggs (Recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
28. 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
29. Breakfast Quesadilla
Whole grain, high fiber wrap + ½ slice apple + 1oz shredded cheddar cheese
30. High Fiber Cereal Bowl
½ cup Homemade granola with nuts + 1 Tablespoon ground flaxseed + ½ cup fruit + ½ cup milk of choice
31. High Protein Waffle
Whole grain, high protein waffle (like Kodiak brand) + 2 Tablespoons nut butter + sliced fruit or low sugar, all fruit jam (or this the recipe for no added sugar jam here!)
32. Mediterranean Breakfast Sandwich
½ Whole wheat pita + 2 Tablespoons hummus + ½ cup sliced cucumber + 1-2 hard boiled eggs, chopped
33. Chicken Sausage Breakfast Plate ( Recipe in FREE PCOS High Protein Breakfast Recipe Ebook)
Chicken sausage + egg cooked in olive oil + 1 cup berries
Grab and Go PCOS Breakfast Ideas
34. 2 Hard-boiled eggs + 1 cup fruit + ¼ nuts
35. Individual container of hummus + whole grain crackers + cucumber slices
36. Hard boiled eggs + 1-2 clementines + 1 cheese stick
37. Plain yogurt (whole and low fat, regular or greek) + ¾ blueberries + 2 Tablespoons hemp hearts + sprinkle of cinnamon
38. 6oz yogurt container (dairy or non-dairy) + 1 cup strawberries + 2 tablespoons chopped nuts
39. Applesauce pouch + 1 oz almonds + 1 cheese stick
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 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!
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.