10 Avocado Recipes for PMOS (PCOS)

There are few health foods as trendy, delicious, and nutritious as avocado. It’s a super versatile fruit (yes, a fruit!) that adds texture, flavor, color, and a ton of health benefits to any type of dish. So, as you’re making your grocery list for PCOS-friendly foods that’ll satisfy your health goals and your cravings, definitely put avocados on the list. 

So, is avocado good for PCOS? Yes! Avocados are full of unsaturated fats and fiber with very little sugar, so they’re filling and won’t spike your blood sugar. They are calorie-dense, though, so about a third of an avocado counts as one serving.

If you’ve seen the headlines, PCOS is now being renamed PMOS, short for polyendocrine metabolic ovarian syndrome, so you’ll see me use PMOS from here on. As a Registered Dietitian who has PMOS myself, avocado is one of the foods I recommend most to women who want meals that keep them full without a blood sugar crash. I love it in the morning, and my Sweet Potato Avocado Toast in The Cysterhood App is one of my go-tos. We’ll get into the specific health benefits avocados hold for women with PMOS like you and me. But, first, I’ll share some of my favorite avocado recipes for PMOS. Each one of these meals includes other nutrient-packed ingredients that add more nutritional value and help you get to your health goals faster. So, without further ado, here are 10 avocado recipes for PMOS:

10 Avocado Recipes For PMOS

Sweet Potato Salad with Avocado Pesto 

 I love this sweet potato salad because it could be a healthy lunch or a healthy snack! It’s a great idea to add one snack to your day to keep your meals balanced and your tummy full. But, that snack must be satisfying, healthy, and filling. Otherwise . . . you’ll be reaching for another snack in an hour. 

This recipe is super easy to make and the main ingredients include sweet potatoes, eggs, bacon, and the homemade avocado dressing. Sweet potatoes are high in fiber and antioxidants, and eggs and bacon are all protein. This is a perfectly balanced dish that’s tasty and filling! 

My PMOS tip: keep the sweet potato to about a fist-sized portion and add an extra egg for more protein to keep your blood sugar steady.

Tuna Avocado Sandwich 

Those omega-3 fatty acids are so important. This recipe uses another fatty fish, tuna, mixed with avocado to create a yummy and healthy meal! Other ingredients include lemon juice, celery, sweet relish, green onions, lettuce, and your choice of bread. If you’re going gluten-free, use Keto bread or lettuce leaves in place of the whole-grain bread it calls for. It’s still just as tasty, just a little healthier! 

My PMOS tip: swap the sweet relish for dill relish to cut the added sugar.

Spicy Avocado Wrap

No bland food allowed in your house? No problem. This dish isn’t just packed with flavorful ingredients. It’s also spicy with kicks of chili lime and garlic! The recipe calls for vegan “chicken,” but you could totally use real chicken. Outside of that, you’ll need wraps, avocados, red peppers, coriander, cloves, lime, and chili powder. Yum!

My PMOS tip: use a high-fiber, low-carb wrap and real chicken for more protein.

Grilled Salmon with Avocado Salsa 

This recipe includes two superfoods: salmon and avocado. Salmon is packed with omega-3 fatty acids and healthy fat. The omega-3s can support insulin sensitivity and help lower inflammation and blood pressure, among a slew of other things. And, the fatty acids help with blood sugar! You also get all the benefits from the avocado, so it’s the perfect PMOS meal! 

This dish also has no added sugars, and it’s gluten-free and dairy-free. It’s just well-seasoned salmon, with a salsa of avocado, red onion, limes, and fresh cilantro. Yum! You can whip this up super fast and feel no guilt (or discomfort) from this delicious meal. 

My PMOS tip: serve it over greens or with roasted veggies to make it a full meal.

Avocado Frosting on a Cupcake

What about a good ol’ cupcake? You wouldn’t even notice that you swapped out milk (dairy) when you try this frosting recipe. Don’t tell your party guests either! Grab avocados, and mix them with cocoa powder, vanilla, and a little maple syrup. It makes for a hit at any party, especially when you tell everyone after they’ve eaten it that they just had avocado mousse frosting! Surprise!

My PMOS tip: spread it on a gluten-free almond flour cupcake and go light on the maple syrup.

Maki Sushi 

Sushi rolls are so tasty to eat and super fun to make. This recipe is gluten-free and includes protein and fiber in the form of shiitake mushrooms. Other ingredients rolled into the seaweed include cabbage, cucumbers, brown rice, and avocado, of course! 

These veggies are so healthy for you and they taste amazing in the carrot ginger dipping sauce. So no need to go with cucumber-only vegan sushi rolls that don’t fill you up and don’t provide enough health benefits. Try these maki sushi rolls instead! 

My PMOS tip: add salmon or shrimp to the rolls, since the veggie version is light on protein.

Breakfast Tacos

Finding tasty, balanced, and easy breakfasts can be so tough. I think it’s one of the hardest parts of diet meal planning! Luckily, these breakfast tacos provide a perfect morning fill-up. 

Just fill a tortilla of your choice with scrambled eggs, green onions, cilantro, bacon, avocado, and shredded cheddar cheese. (You could omit the cheese easily for a dairy-free alternative.) There’s tons of filling protein, healthy fats, and helpful fiber. 

My PMOS tip: use corn or cassava flour tortillas to keep these gluten-free.

Black Bean & Avocado Toast

Here’s one more breakfast option. After all, this wouldn’t really be an avocado recipe post without avocado toast on the list. Well, this version is Mexican inspired with black beans, cherry tomatoes, red onions, white onions, avocados, and Mexican seasonings. 

Black beans contain ever-important folate as well as fiber and potassium, while tomatoes are anti-inflammatory and rich in vitamins B and E. That mixed with the benefits of the avocados makes this the perfect choice for a PMOS breakfast or snack! 

My PMOS tip: use gluten-free whole grain bread and top it with an egg for extra protein.

Chocolate Avocado Pudding

Hey, what about dessert? I know.  It’s one of the hardest parts about being on a diet, but there are options. This chocolate avocado pudding recipe is vegan, gluten-free, and dairy-free, yet still totally delicious. 

The ingredients include avocados, coconut cream, cacao powder, maple syrup, and vanilla extract. And before you say it, no, chocolate isn’t actually bad for you! Sugar is bad for you. Raw cacao powder has tons of antioxidants and vitamins to support your journey to a healthier life. It can help support healthy blood pressure and lower inflammation! Plus, the other ingredients aren’t bad for you either. That makes this chocolate pudding totally PMOS-friendly!

My PMOS tip: if you love this one, try my Dark Chocolate Avocado Mousse in my PMOS-friendly recipes, and stir a scoop of protein powder into either one to make it more filling.

Salmon Stuffed Avocados

Fish and avocado always make the perfect combo. For this recipe, you make a salmon mixture using nonfat plain Greek yogurt, celery, parsley, lime juice, mayo, dijon mustard, salt, pepper, and salmon. You mix it all together and spoon it into half of an avocado. If you use canned salmon, this dish requires no cooking at all. Fast. Healthy. Delectable. 

My PMOS tip: swap the Greek yogurt for a dairy-free plain yogurt if you’re avoiding dairy.

Is Avocado Good for PMOS? 5 Benefits

So, why avocados? I’ve discussed the health benefits of the other ingredients in the recipes, but what’s so good about avocados for PMOS? Here’s why you definitely want to add avocados to your diet:

Anti-Inflammatory 

First of all, avocados are anti-inflammatory. SO much of our PCOS discomfort comes from inflammation. Digestive issues, headaches, joint pain, weight gain, fatigue, and food sensitivities could all be because you have chronic low-grade inflammation. Eating lots of healthy fats like avocados, nuts, flaxseeds, and olive oil can help relieve a lot of your aggravating symptoms. 

Supports Healthy Weight Loss

A lot of you who are altering your diet because of PMOS are doing so, because you want to lose weight. Losing weight with PMOS is tough, it’s not as simple as working out and controlling your portions. Luckily, avocados can support healthy weight loss by helping you feel satisfied for longer, which makes it easier to skip the snack you didn’t really want.

Energy Boosting

I don’t think there are many women in The Cysterhood who would not say they could have used more energy at some point (especially while quitting caffeine!) Of course, we need to get good sleep, but there are only so many hours in the day, especially if you have busy families or demanding careers. 

Avocados and other healthy fats give you slow, steady energy instead of a sugar crash. If you’re chronically feeling tired and fatigued, avocados in your diet can help improve your productivity and performance throughout the day. Plus, when you have more energy, you have a better mood to tackle working out (as well as the other challenges of living with PMOS)!

Blood Sugar Balancing

Avocados don’t cause spikes in blood sugar. They’re low in carbs and high in fiber. They also have a very low glycemic load, so they barely move your blood sugar or insulin levels. This is great for women with PMOS since so many of us have insulin resistance. Keeping your blood sugar steady will fight off cravings and help keep your weight in check!

Supports Healthy Hormone Production

This is perhaps one of the greatest benefits of avocados. Your body needs healthy fats to make hormones, and avocados are an easy way to get them in at every meal. Other good fats like olive oil, nuts and salmon count too.

How To Pick, Ripen and Cut an Avocado

Avocados ripen quickly due to their high-fat content, which makes them sensitive to temperature changes and susceptible to oxidation and spoilage. When determining if an avocado is ready to eat, look for dark green skin that gives slightly when pressed. Avoid overripe avocados with dark spots or flesh that are turning brown. If you need to speed up the ripening process, keep your avocados stored at room temperature. Try and keep it at room temperature until it reaches a bright green color and gives slightly when pressed.

Once the avocado is ripe, cut it open by slicing lengthwise around the seed and gently twisting the two halves apart. To remove the seed, carefully strike it with a knife and twist it out. Then, use a spoon to scoop out the avocado flesh and enjoy! Remember to check for any brown spots on the flesh before consuming. If you’re afraid to accidentally cut unripe avocados, remember that waiting until they’re fully ripe can help avoid damaging the fruit.

By following these tips, you can easily cut an avocado and enjoy its fresh, creamy goodness.

If you don’t use the whole avocado, leave the pit in the other half, squeeze a little lemon or lime juice on it, wrap it tightly and keep it in the fridge.

Avocado and PMOS FAQs

Can I Eat Avocado Every Day With PMOS?

Yes, for most women with PMOS, avocado every day is a great habit. It’s full of good fats and fiber, so it helps keep you full between meals. Just watch your portions, since the calories add up quickly if you’re eating a whole avocado on top of other fats like oils and nuts.

Do Avocados Raise Insulin Levels?

Not much. Avocados have very little sugar and a low glycemic load, so on their own they barely move your blood sugar or insulin levels. Pairing avocado with carbs like toast or a tortilla can also help slow down how quickly that meal hits your bloodstream.

How Much Avocado Should I Eat With PMOS?

One serving is about a third of a medium avocado, which is roughly 80 calories. Most women can fit one to three servings a day, depending on their calorie needs and what other fats are in their meals. If you want the portions worked out for you, download The Cysterhood App for meal plans that do the math.

Avocados are the perfect health food to include in your daily PMOS diet! 

Whether you want to feel better, lose weight, or get other PMOS symptoms under control, the food you eat has all the power. This means you can switch up your diet and see better results. 

 If you are interested in learning more about life with PMOS, check out our blog PCOS and Chill. Or, if you’re a podcast listener, binge all the episodes of A Cyster & Her Mister. All of these resources are here to help you gain relief and joy in your PMOS journey with totally doable lifestyle changes. For more avocado recipes and full meal plans, download The Cysterhood App. We can do this together!

You’ve got this,

Tallene, RD

Medical disclaimer: This content is for general informational purposes only and is not medical advice. Only a physician can diagnose a medical condition or prescribe treatment. Always consult your physician before making changes to your diet, exercise, medications, or health routine.