PCOS overnight oats can be the hormone-friendly breakfast you have been looking for.  They make a great PCOS breakfast because it’s quick to meal prep and you have breakfast ready for the whole week with just 5-10 minutes of work.  No need to panic each morning about what to eat. 

In this article I’ll discuss:

  • the health benefits of oats for PCOS
  • how to make overnight oats PCOS friendly to balance blood sugar and hormones
  • which foods to include and why
  • offer up 4 different recipe variations
  • tips for meal prep of overnight oats

If you are curious about how to meal plan & meal prep for PCOS, sign up for the PCOS Meal Prep Membership WAITLIST here. 

Understanding PCOS and Nutrition

PCOS is the most common endocrine and metabolic disorder in women of reproductive age. Nutrition and lifestyle interventions remain the first line of treatment and can have a huge impact on your symptoms.

Check out the newest 2023 International Evidenced-Based Guidelines for the Assessment and Treatment of Polycystic Ovary Syndrome.

When you have PCOS, your diet needs to address the underlying drivers of PCOS symptoms like insulin resistance, inflammation, balancing hormones and gut health.

While it’s easy to learn about what to eat for PCOS, actually implementing that information on a day to day basis is the hard part.

So learning HOW to get these PCOS supportive foods into your diet easily is key. This is why these PCOS overnight oats are a great breakfast hack. You can get a nutrient dense, high protein & high fiber breakfast in, without much stress.

Learn more about what to eat for PCOS in this article PCOS Food List.

Why Choose Overnight Oats for PCOS

Overnight oats can be the perfect breakfast for individuals with PCOS.

It’s important to balance all meals and snacks with the CARBS/FIBER + PROTEIN + FAT formula and I’ll show you how to do that later in this article. 

Benefits of overnight oats for PCOS include:

  • Great source of fiber which can help improve glycemic control and stabilize blood sugar levels.
  • Supports gut health and diversity of bacteria in the gut which can help reduce inflammation.
  • Easy way to get a variety of nutrients into the diet (calcium, vitamin D, healthy fats, protein, antioxidants, fiber)
  • Inexpensive to make
  • Easy to make and meal prep so you always have breakfast or a snack ready
  • Oats provide a rich source of magnesium and zinc in the diet.
  • Helps keep you full and satisfied to prevent low blood sugar levels. 

Key Ingredients in PCOS-Friendly Overnight Oats:

I always tell my clients that it’s not about what you take away but what you add to your diet, that will help improve your PCOS symptoms and overall health. 

Let’s review the key ingredients in these PCOS-friendly overnight oats will help improve your PCOS symptoms. 

Rolled oats:

A low-glycemic whole grain packed with fiber.  Most women don’t get enough fiber in their diets. I recommend 25-35 g fiber per day for individuals with PCOS. 

Yogurt: (greek, non-dairy, or regular)

Yogurt is a great source of protein, calcium and probiotics. I usually recommend a plain yogurt to reduce added sugars. 

Milk of Choice:

Almond, oat, soy, cashew or regular cow’s milk, reduced fat or full fat. There isn’t any research that indicates that women with PCOS should not consume dairy. There is research that shows dairy consumption reduces risk of developing type 2 diabetes in women (general population) (2). You don’t have to consume dairy but don’t eliminate it because an influencer told you too.

Chia seeds:

This little seed is a nutrient power house and provides TONS of fiber, protein and omega 3 fats to help balance blood sugar levels. 

Maple syrup:

A little sweetness is not a bad thing. The American Heart Association recommends 25g or less of ADDED sugar per day. Maple syrup in this recipe provides a cozy sweetness you will love. You can leave out if you wish, but honestly, it’s going to make it taste better. 

Flavor and Nutrition Add-ins:

These additions to overnight oats boost the nutrition and flavor.

  • Spices like cinnamon, nutmeg, ginger, cardamom are all anti-inflammatory and make the overnight oats extra special
  • Citrus zest from lemons, limes and oranges provide Vit C and potent anti-inflammatory antioxidants.
  • Nuts, nut butters & seeds like almonds, walnuts, pecans, pumpkin seeds, flaxseeds and hemp seeds help provide healthy fats and protein. Daily consumption of nuts has been linked to smaller waist circumference. 
  • Fruit- Berries like strawberries, blueberries, raspberries, and blackberries are great sources of antioxidants and low on the glycemic index. Other fruits like cherries, bananas, peaches, oranges, plums, apples all make great additions for extra fiber, vitamins and minerals.

Learn more about the best fruits for PCOS here. 

PCOS Overnight Oats Blueberry Walnut 

Glass cup filled with pcos overnight oats topped with blueberries, walnuts and lemon zest. White background with spoon and white dish of blueberries and lemon.

PCOS Overnight Oats- Blueberry, Walnut and Lemon

Meggie Connelly MS, RD, LDN
This easy PCOS-friendly overnight oat base can be flavored in a variety of ways. Check out the variations below for Orange Cardamom, Strawberry Almond and Raspberry Lime.
Prep Time 10 minutes
Total Time 8 hours
Course Breakfast, Snack
Servings 2 servings
Calories 520 kcal


  • 1/2 cup greek yogurt, plain or other non-dairy yogurt
  • 1 cup oats, rolled
  • 1 cup almond milk, unsweetened or milk of choice
  • 2 tbsp chia seeds
  • 1 tbsp maple syrup
  • 1/2 tsp vanilla extract
  • 1 each lemon, zested about 1 tbsp zest
  • 1/2 tsp cinnamon, ground
  • 1/4 tsp nutmeg
  • 2 scoop protein powder or collagen peptides, vanilla or unflavored optional
  • 2 tbsp walnuts, crushed divided for garnish
  • 1 cup blueberries divided for garnish


  • 1. In a large glass jar or mixing bowl, mix yogurt, oats, milk, chia seeds, maple syrup, vanilla, spices, lemon zest and protein powder or collagen peptides.
    2. Add the top to the jar and shake or mix well.
    3. Divide into two containers. Leave in the refrigerator overnight.
    3. Top with walnuts and blueberries.


Keyword Easy, PCOS-friendly


Recipe Variations

You can use the overnight oats base in the recipe above and then flavor it in a variety of ways.

Rows of different flavor options for PCOS overnight oats including different fruits, nuts and seeds, spices and citrus zest, with a white background.

Strawberry Almond Overnight Oats (2 servings)

Start with the overnight oat base in the recipe above that includes greek yogurt, rolled oats, almond milk, chia seeds and maple syrup.

Then add:

  • ½ teaspoon vanilla extract
  • 1 lemon zested (about 1 Tbsp)
  • ½ teaspoon cinnamon, ground
  • 2 tablespoons almonds, slivered
  • 1 cups strawberries, fresh, sliced

Orange Cardamom Overnight Oats (2 servings)

Start with the overnight oat base in the recipe above that includes greek yogurt, rolled oats, almond milk, chia seeds and maple syrup.

Then add:

  • 1 orange zested (about 1 tablespoon zest)
  • ¼ teaspoon cardamom, ground
  • ¼ teaspoon cinnamon, ground
  • 2 tablespoons of pumpkin seeds, divided, for garnish
  • 2 clementines or 1 orange, peeled and chopped, divided, for garnish

Raspberry Lemon (or Lime) Overnight Oats (2 servings)

Start with the overnight oat base in the recipe above that includes greek yogurt, rolled oats, almond milk, chia seeds and maple syrup.

Then add:

  • ½ teaspoon vanilla extract
  • 1 lemon or lime zested (about 1 Tbsp)
  • 2 tablespoons hemp seeds, divided for garnish
  • 1 cup raspberries, fresh or frozen and thawed, divided for garnish

Incorporating Overnight Oats Into Your PCOS Routine

  • These PCOS overnight oat recipes can easily become a rotation in your house. Each week you can choose a different flavor combination.
  • This recipe can easily be scaled for 4, 6 or even 10 servings. You can mix everything in a large bowl or pitcher and then divide it into individual containers for the week.
  • Don’t limit these overnight oats to just breakfast, they make a great afternoon snack to help provide energy and prevent becoming “hangry” before dinner. 
  • You want to make sure you are prepping your overnight oats the night before, if consuming for breakfast. That way the milk and yogurt have time to soften the oats and chia seeds. This also helps reduce morning stress when breakfast is already made.
  • I use old jelly jars to store my overnight oats, but these cute overnight oat jars are also great because they have a spot for a spoon.
  • Rolled oats and steel cut oats will be the best choices for individuals with PCOS. But for overnight oats, rolled oats work best. Steel cut oats are great in the slow cooker. 
  • Instant oats have a higher glycemic index, so they are not recommended. 
  • Flavored oatmeal packets are not recommended as they are generally made with instant oats and additional sugar. 


Are overnight oats okay for PCOS?

Yes, overnight oats are great for PCOS because they are high in fiber, protein, healthy fats and complex carbs. They are also easy to meal prep for the week, so you can make sure you eat breakfast every day.

Are oats good for PCOS?

Yes, oats are good for PCOS. I do recommend combining oats with more protein, healthy fats and more fiber to help reduce glycemic index even more which will help balance blood sugar levels. 

Final thoughts..

PCOS overnight oats are a nourishing, easy and inexpensive way to get breakfast each day.

By following this recipe for the Blueberry Walnut PCOS Overnight Oats and plus the additional variations, you can create a variety of PCOS-friendly overnight oat recipes.  

These recipes are balanced with protein, healthy fats, fiber and complex carbs to help balance blood sugars and hormones, reduce inflammation, improve gut health and keep you full and satisfied for hours.

Ready to take action?

Grab my Free 7 Day PCOS Meal Plan!