Figuring out what to make for dinner when managing PCOS can feel like solving a puzzle. How do you balance blood sugar, fight inflammation, and create meals that satisfy both your health goals and your family’s taste buds? If this sounds familiar, you’re not alone.
As a registered dietitian with PCOS, I know the struggle firsthand. That’s why I’ve created this ultimate guide to PCOS-friendly dinner ideas. Packed with easy, delicious, and nutrient-dense recipes, plus tips to simplify meal prep, this resource will help you take the stress out of dinner planning. Bookmark this page—you’ll want to return to it again and again when planning meals that nourish your body and support your PCOS journey.
What makes a PCOS-Friendly Dinner?
When planning dinners for PCOS, it’s important to focus on balance. I teach my clients that each meal is an opportunity to nourish your body, not deprived yourself. Here are the keys things to remember:
1. Balance Your Plate
Pairing protein, fiber, and healthy fats is essential to keeping blood sugar stable.
- Protein: Helps with satiety and reduces blood sugar spikes. Include options like chicken, meat, salmon, beans, tofu, or eggs.
- Fiber: Slows digestion to help reduce blood sugar spikes and supports gut health. Add fiber-rich vegetables, fruits, legumes, or whole grains.
- Healthy Fats: Support hormone production and provide lasting energy. Try olive oil, avocado, seeds or nuts.
2. Keep It Simple with Accessible Ingredients
You don’t need fancy foods to create PCOS-friendly dinners (I personally shop at ALDI).
Stock your pantry with versatile staples like:
- quinoa, brown rice, quick cooking barley
- canned proteins like chicken, tuna, salmon, beans, and lentils
- canned tomatoes and tomato sauce
- frozen vegetables, fruits and whole grains.
These ingredients make it easier to throw together quick and balanced meals.
Grab my Free PCOS Grocery and Pantry Staples list in this post.
3. Add Flavor
Seasonings are your best friend when making PCOS-friendly recipes. Sometimes you can use the same ingredients and just change the seasonings.
Reducing inflammation is one of the best things you can do for PCOS and reducing chronic disease risk.
Luckily, herbs and spices like turmeric, cinnamon, rosemary, thyme and ginger not only taste great but are also anti-inflammatory.
Fresh herbs, citrus, and vinegars can elevate your meals without adding extra sodium or sugar.
If you want to learn exactly what to eat for PCOS, check out more free PCOS nutrition course here.
Easy PCOS Dinner Ideas
Here are some really delicious, dietitian-approved recipes that tick all the boxes for a PCOS-friendly dinner.
Chicken and Turkey Recipes
Creamy Chicken Spinach Artichoke Soup
Do I need to say more?
Shepherd’s Pie with Ground Turkey
Growing up in an Irish American household, Shepherd’s Pie is the ultimate comfort food.
A classic soup that is different and delicious enough to have for dinner.
Chicken Bruschetta
This is such a yummy and simple dinner that is also impressive. Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Chicken with Peppers and Onions Skillet
This quick meal is my ideal weekend PCOS dinner. It’s made in one pan, quick and delicious.
High Protein Lavash Bread Pizza
I love making these high protein pizzas. I can easily customize for my family and it’s a quick way to get a high protein, high fiber meal in.
Turkey Herb Burgers
I love serving these in a crunchy lettuce leaf with sweet potato fries. Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Easy Veggie Loaded Turkey Tacos
Tacos are my favorite way to sneak in extra veggies at a meal. You can pretty much make any veggies into a taco.
Healthy High Protein Buffalo Chicken Dip
I totally eat this dip for dinner with corn chips, bell pepper stripes, carrot and celery sticks.
Spaghetti Squash Stuffed with Greens, White Beans and Turkey Sausage
Corn and Quinoa Bowls with Herb Sauce
Golden Chicken Noodle Soup with Chickpeas
This delicious, anti-inflammatory soup is choke full of fiber and protein.
I love making this for dinner. All the flavors of lasagna without all the work.
Beef and Pork Recipes
Homemade Whole Wheat Pasta with a Beef and Veggie Sauce
I recorded a live cooking class on how to make this simple whole wheat pasta, step by step. I hope you check it out!
Un-Stuffed Cabbage and Meatballs with Sweet-and-Sour Tomato Sauce
Jamaican-Spiced Beef Collard Wraps
French Onion Soup
This classic soup is a cosy and nutritious dinner. I like making this with bone broth for additional protein. Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Beef and Mushrooms Sloppy Joes
I like to serve this with a bagged salad kit.
Chipotle Beef-Stuffed Portobella Mushrooms
Ground Beef and Zucchini Skillet
PCOS-friendly Vegetarian Recipes
This can be a meal or a side dish. It would also be great with shredded chicken or a can of white beans added.
Easy Creamy High Protein Mac and Cheese
I like serving with a side of roasted broccoli.
Roasted Carrot Ginger Soup
I recommend using chicken bone broth to increase protein and serving with a grilled cheese sandwich made with sprouted whole grain bread.
Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Thai Vegetable Curry with Tofu
Herbed Lentil Skillet with Tomatoes and Spinach
This dinner is so easy when you use canned lentils or the pre-cooked lentils from Trader Joes.
Lemony Chickpea Stew with Pasta and Artichokes
You can increase protein for this stew by using high protein pasta.
Quick Shakshuka
This easy, one skillet meal is perfect any time of day. Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Blender Oatmeal Pancakes- Serve with scrambled eggs or sausages
Breakfast for dinner? I love having breakfast for dinner. You could try adding in protein powder or collagen powder to these pancakes as well. I recommend serving with another easy source of protein like scrambled eggs or chicken breakfast sausages and berries.
Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Chickpea, Corn ad Butternut Squash Soup
This soup is so yummy and comforting. I also like to simmer chicken thighs in this and then shred.
Fall Lentil Salad with Roasted Vegetables
Black Bean Quinoa Salad
This meal also preps really well for the week. Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Seafood & Fish Recipes
This is a 15-min dinner and I love adding to my weekly rotation.
I love serving this with frozen quinoa or brown rice.
Baked Shrimp with Tomatoes and Feta
This is really delicious served with some crusty whole grain bread or whole wheat orzo. I like adding a side of roasted broccoli or a salad kit, if I have time.
Sheet Pan Roasted Salmon with Ginger-Soy Broccolini, Mushrooms and Edamame
I usually make it with regular broccoli and baby bella mushrooms because that is more accessible to me. This dish is SO good.
This is one of my all time favorite recipes. The fresh basil is really a must!
Shrimp with Spinach, Garlic and Smoked Paprika
This is a super quick dinner. It’s great on it’s own but also good served with an easy whole grain like frozen quinoa or brown rice.
Roasted Fish with Potatoes and Green Beans in Pesto Broth
This dish takes a norma dinner of fish, potatoes and green beans and creates something crave-able. A perfect one pan meal.
PCOS-Friendly Slow Cooker and Instant Pot Recipes
Slow Cooker Chicken Carnitas
I love serving this on corn tortillas and a Tex-Mex salad kit as a topper. Grab a copy of the Quick PCOS Dinner Recipe pack for the recipe.
Instant Pot Chicken Cacciatore
This is the perfect high protein, weeknight meal!
Slow Cooker Hamburger Soup Recipe
Slow Cooker Buffalo Chicken Served in Sweet Potatoes
Slow Cooker Sweet Potato Chicken Curry
Slow Cooker Chicken Wild Rice Soup
Slow Cooker Thai-Inspired Peanut Chicken
Slow Cooker White Chicken Chili
Slow Cooker Beef and Lentil Stew
Slow Cooker Healthy Turkey Chili
Easy Sheet Pan Recipes
Sheet Pan Roasted Salmon with Ginger-Soy Broccolini, Mushrooms and Edamame
I usually make it with regular broccoli and baby bella mushrooms because that is more accessible to me. This dish is SO good.
Sheet Pan Dinner: Lemon Garlic Chicken, Roasted Rosemary Potatoes and Brussels Sprouts
Sheet Pan Maple Mustard Chicken Thighs and Red Cabbage
This dinner is so delicious and budget friendly!
Sheet Pan Greek-Style Chicken with Potatoes, Peppers, Olives and Feta
This super high protein meal is easy and really delicious.
Harvest Chicken Sheet Pan Dinner
Sheet Pan Veggie Shawarma with Lemon Tahini Dressing
Sheet Pan Gnocchi with Kielbasa and Vegetables
Sheet Pan Chipotle Chicken Thighs with Broccoli (Easy and Healthy)
Sheet Pan Mini Meatloaf with Vegetables
Sheet Pan Parmesan Steak and Potatoes
Meal Prep Tips for Stress Free PCOS Dinners
Learning to incorporate PCOS-friendly foods and recipes into your weekly meals shouldn’t take hours of your time. With a few simple strategies, you can streamline your meal planning/prep and get dinner on the table with less stress.
1. Meal Prep a Few Basics
Dedicate on a time each week to prep the basics:
- Cook a batch of protein, such as grilled chicken, beans or lentils.
- Make a protein salad like chicken, egg or tuna for easy lunches or snacks.
- Chop veggies and store them in airtight containers for quick stir-fries or salads.
- Cook whole grains like quinoa or brown rice to reheat as needed. They even freeze really well.
2. Save Time with Batch Cooking
Big-batch recipes like soups, casseroles, and sheet pan meals reheat beautifully and can save you on busy nights. For example, a pot of sausage lentil soup can serve as dinner today and lunch tomorrow.
3. Use Time-Saving Tools
Invest in kitchen gadgets like an Instant Pot, slow cooker, air fryer or veggie chopper. These tools can cut your cooking time in half while still producing flavorful, nutritious meals.
4. Multi-Task in the Kitchen
If you plan on spending time in the kitchen, cook up a few things! Using the stove one night? Then add a sheet pan of veggies to the open to add to meals or lunches throughout the week.
Making a sheet pan meal? Cook up a pot of beans or a veggie soup in your instant pot.
5. Create a list of go-to, easy dinners you can add to your routine.
Just having a simple list of easy recipes on your fridge can save you so much time when trying to figure out what to make that week.
6. Join the PCOS Meal Prep membership
Sometimes we need help with weekly meal planning because you don’t want to get bored eating the same thing or your might be stressed having to figure out what to eat each week.
If you’re not confident in the kitchen, you will also receive support in the kitchen and weekly accountability to help create a habit of cooking healthy meals and snacks.
PCOS Mindset Shifts-Encouraging Balance and Flexibility
Let’s face it—life happens, and no one eats perfectly all the time. Plus, there isn’t a “perfect” diet for PCOS. A diet that is void of ice cream and cookies, doesn’t sound good to me either.
If you have a history of chronic dieting, it can be hard to create balance in your eating pattern. Enjoying “bad” foods (remember, there are no bad foods) and not feeling guilty about it can be hard for those that have followed diet after diet.
Part of managing PCOS is learning to include your favorite foods in a way that feels balanced, sustainable and enjoyable.
Here’s how:
- Pair comfort foods with nutrient-dense options. For example, enjoy a serving of pasta with a large salad or roasted veggies and a source of protein like meatballs, chicken or shrimp..
- Focus more on adding what you need- protein, healthy fats and fiber, than taking away all your favorite things.
- Make healthier versions of your favorite dishes or just eat your favorite version, balance your plate and move on. It’s just one meal.
Final thoughts…
If these PCOS dinner ideas inspired you, I’d love to hear from you! Share your favorite PCOS-friendly dinner in the comments or try one of the recipes from this post. Don’t forget to tag me on social media @BeBalancedNutrition.RD so I can cheer you on in your kitchen adventures.
Looking for even more support? Check out my PCOS Meal Prep Membership for weekly meal plans, live support in the kitchen, accountability, exclusive courses and recipes to make eating for PCOS simple and stress-free.
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.
