There is a good reason why breakfast is frequently referred to as “the most important meal of the day.” An overnight slumber is usually the most extended period in which a person will go without eating in a 24-hour period.
Eating a balanced breakfast can be key in keeping blood glucose (sugar) levels at a stable level and avoiding hunger spikes. Hungry? Keep reading to get some tasty PCOS breakfast ideas and find out why breakfast is key for PCOS management…
What is PCOS?
PCOS is an endocrine disorder. The endocrine system is in charge of the hormones. Hormones control many important functions in the body, including but, not limited to growth, metabolism, development and reproduction.
There are many symptoms of PCOS including acne, oily skin, excess hair on the face, fertility issues and insulin resistance.
Breakfast and PCOS: what foods can I eat?
Unless you have a specific health concern, there are no foods off limits if you have PCOS. Try and take a gentle approach to your nutritional needs, and if it feels comfortable for you, you can try intuitive eating.
If possible and if it feels good for you, you should try and have a breakfast that contains all three macronutrients (protein, fats and carbohydrates).
While there are no rules as to what you can and can’t eat when you have PCOS, eating a balanced meal in the morning will help satiety, manage insulin resistance by stabilising blood sugar levels and may help with inflammation.
First, we want to give you a list of some great PCOS-friendly foods that can be added to any breakfast or even eaten on their own, because even though breakfast is important, snacking is too.
>> Read more | Fruits for PCOS: myth busting good and bad fruits
Eggs for PCOS
Eggs are a brilliantly versatile food, that isn’t just tasty, but also a great source of protein and fat. You can fry them, scramble them, boil them or bake them.
Nuts for PCOS
Nuts are chock full of fibre, and fibre helps slow down the release of glucose into the blood which may help with insulin resistance, as well as improving gut health. If you’re struggling to get enough fibre we can help you with these 3 tips to increase your fibre intake.
Bread for PCOS
Like eggs, bread is a deliciously versatile food. If you choose wholegrain or seeded varieties, it can also boost fibre intake and help with satiety. Try topping bread or toast with cheese, eggs or a nut butter for a satisfying breakfast
Although there is no one size fits all approach to PCOS and no PCOS diet, you may be stuck for meal and snack inspiration. We’ve gathered our top ten recipes which include plenty of fibre, protein and anti-inflammatory ingredients.
10 PCOS breakfast recipes
These breakfast recipes are simple, easy to make and contain ingredients that may help with PCOS symptom management.
The best part about this delicious recipe is there is no preparation in the morning. All the work is done the night before so you can wake up and dig in. Chia seed, banana AND peanut butter. This PCOS friendly breakfast recipe has it all.
Read more: Do I need to go dairy-free for PCOS?
5 min prep and one bowl. This colourful breakfast has a mix of colours, tastes and textures so it pleases all of the senses.
It is very easily customisable so, like your overnight oats, the yoghurt and milk can be swapped out for non-dairy alternatives. You can also add or remove anything you like to suit your tastes.
This delicious savoury treat is easily prepared in a microwave and takes less than ten minutes, which in the morning is music to my ears. If you’re not the biggest fan of doing dishes (who is?), this meal is great for you too as there is minimal washing up, but maximum taste.
These delicious pancakes contain a whopping 14g of natural protein, so you’ll be full all morning. Not only PCOS friendly but time and tummy friendly too! If you’re a vegan all dairy products can be swapped for non-dairy alternatives, and instead of eggs, you can create a flaxseed egg. You could even boost the protein content more by adding in protein powder.
You’ve got your protein, fats and omega-3 fatty acids all in one meal. A satisfying meal and the omega 3’s in the avocado may help reduce the inflammation associated with PCOS.
Coffee AND pudding. Sounds like heaven. This recipe is FULL of omega-3 fatty acids which help with inflammation. It’s also super customisable to make it vegan-friendly, just swap out your milk for a non-dairy alternative. If you add in some peanut butter and fruit you have a well-balanced meal in under 5 minutes.
This warm and cosy recipe is great for winter mornings and is super easy to make vegan, just swap your milk. Bananas are rich in potassium which is a great natural energy booster, having PCOS can leave you feeling fatigued so a breakfast like this can help. Sprinkle on some cinnamon and enjoy!
Carbohydrates, protein, fat and fibre. This fully balanced meal is going to keep you satisfied for a long time and as a bonus, you can make this recipe with your porridge leftovers. So not only is it balanced, it is sustainable too.
Granola butter? Yes, you read that correctly. This fully vegan delicious and easy recipe makes 60 servings so it’ll keep you going for days. It can be added to toast or fruit or just enjoyed with a spoon. Oats for carbohydrates, tahini for fat and dates for sweetness, what more can you ask for?
Smoothies are a refreshing way to start your day. You can make them with fruit, vegetables, milk, no milk, nuts, seeds, or whatever you like. You could even add kefir for its probiotic properties.
Founder and Editor | Registered Associate Nutritionist
Founder of Be The Collective LTD [The PCOS Collective & The Endo Collective] Alex Okell ANutr is a London-based reproductive health nutritionist with experience in research, private practice and digital media. She holds a Master’s degree in Nutrition from King’s College London and has co-authored papers with the University of Cambridge, King’s College London, The Food Foundation and the Food Standards Agency. Alex offers 1:1 PCOS support in our virtual PCOS clinic.