As a Cyster, I’ve learned that making certain dietary and lifestyle changes is essential to managing PCOS symptoms and preventing future complications. The right PCOS-fighting foods combined with your unique carb tolerance can help improve insulin sensitivity, lower blood sugar, lower bad cholesterol, balance hormones, and more. Cysters can also benefit from an anti-inflammatory gluten-free and dairy-free diet. But if all that sounds like too much right now, don’t worry, let me assure you that even the smallest changes can make a HUGE difference! (And, it can be really delicious too!)
For example, eating meals with protein, low glycemic index carbs, and healthy fats in the morning can help improve PCOS symptoms, balance sugar levels, curb cravings, fight fatigue, and so on. However, a lot of women with PCOS tend to skip breakfast because they don’t have time or aren’t sure what to eat.
We all know the classic phrase, “breakfast is the most important meal of the day” and it’s true. Consuming a healthy PCOS-friendly breakfast can be helpful for fighting a variety of symptoms which will, in turn, set you up for diet success the rest of the day!
With this in mind, I’m sharing some of the best PCOS breakfasts to start your day off right. Many of the recipes I reference in this post are from The Cysterhood App, which is a place for Cysters to have community, cook up easy and delicious recipes, and try exercise routines curated specifically for PCOS. You can download The Cysterhood App here to get the full recipes!
Here are my top PCOS-friendly breakfast food ideas:
10 PCOS Breakfast Ideas
A frittata is like an open face omelet that you cook first in a skillet and then in the oven. Like an omelet, you can put lots of different toppings on it that suit your taste like ham, bacon, mushrooms, bell peppers, onions, and herbs. Spinach and sun-dried tomatoes are some of my favorite toppings!
Oatmeal is one of the best breakfasts out there, if you ask me. You can make it ahead of time, which makes it great for meal prep and the perfect grab-and-go breakfast option. Plus, the flavor combinations are endless. Sometimes, I feel like I’m eating dessert for breakfast!
Just ensure you use gluten-free rolled oats and plant-based milk when making your base oatmeal. Then, just add your toppings and mix-ins like cinnamon, nut butter, pecans, cocoa powder, vanilla, fruit, protein powder, and, if you want some extra sweetness, add xylitol. (It’s the best sugar substitute that’s actually good for you.)
I love oatmeal so much, I have a dozen oatmeal recipes on The Cysterhood App. Brownie Batter Oatmeal, Peanut Butter and Jelly Oatmeal, Peaches and Cream Oatmeal, Gingerbread Oatmeal, Lemon Poppy Seed Oatmeal, and more are available and they’re all PCOS-friendly!
Chia pudding is a delicious, creamy breakfast, dessert, or snack that’s made with just chia seeds and your choice of dairy-free milk. (Here are my top dairy alternatives!) The chia seeds absorb the milk when mixed and left to sit for a few minutes, which creates the pudding texture.
Chia seeds are good for women with PCOS, because they’re full of omega-3 fatty acids and fiber!
Like oatmeal, you start with a chia pudding recipe and then add whatever toppings and mix-ins you like. Fruit, coconut, vanilla, cinnamon, and nut butter all taste great, but you can also add beneficial supplements like collagen powder, matcha powder, or protein powder. On the app, you’ll find recipes for several chia puddings like Apple Pie Chia Pudding and Strawberry Lemonade Chia Pudding! YUM!
Waffles, Pancakes, and Crepes
If you thought going gluten- and dairy-free meant no starchy breakfasts, luckily you’re mistaken! There are lots of ways to make waffles, pancakes, and crepes to make them delicious and PCOS-friendly like my Chocolate Waffles recipe and Almond Joy Pancakes recipes you’ll find on the app.
I use alternative ingredients like unsweetened coconut milk, vegan butter, gluten-free flour, coconut flour, and almond flour to make waffles, pancakes, and crepes. Here’s a great Homemade Gluten-Free Waffle recipe to get you started!
Eggs are a great source of protein, so having them as the main part of your breakfast is always a smart idea. You can always make scrambled eggs, but I like egg bakes because I can mix them up quickly, put them in the oven, and then continue with my morning routine without having to constantly scrape and stir my eggs.
To make an egg bake, you just whisk up eggs in a bowl and add in your desired vegetables and cooked proteins. Season it, pour it into a pan, and cook until the eggs are no longer liquid. This Chorizo Egg Bake is a good one to try, with or without the hashbrowns (depending on your unique dietary plan.) On the app, you’ll find recipes for Asparagus Egg Bake and Spinach, Mushroom, and Bacon Egg Bake. Breakfast isn’t sounding so boring anymore, is it?
Yogurt parfaits are simple. It’s just your favorite dairy-free yogurt with PCOS-friendly mix-ins and toppings much like oatmeal and chia pudding. Gluten-free granola, fruit, cocoa nibs, cinnamon, pistachios, and chia seeds are all tasty add-ons that keep it PCOS-friendly. (I use a lot of these in my Chocolate Raspberry Parfait on the app!)
Some dairy-free yogurts you can use are almond milk yogurt, coconut yogurt, oat yogurt, and cashew yogurt. And, if you’re a Greek yogurt fan, there are dairy-free Greek yogurt options as well. I recommend trying a few of these yogurt varieties to find one you really like. Yogurt parfaits make eating a healthy breakfast super easy!
Gluten-free whole grain toast is another easy PCOS breakfast idea. Pop the bread in the toaster, and then add nut butter, avocado, fruit, seeds, or eggs. I love avocados in the morning and have a Sweet Potato Avocado Toast recipe on the app that makes your toast feel gourmet!
You’ll also find Everything Bagel Avocado Toast and Custard Toast recipes to make breakfast exciting and PCOS-friendly. (Here are some more avocado recipes for PCOS if you like them as much as I do!)
What I like about a lot of these breakfast options are their versatility. So, if you’re nervous about making changes to your normal diet, you can be comforted by the fact that you don’t really have to add any ingredients to these recipes you don’t like!
Like, my Everything Breakfast Burrito recipe has spinach, turkey sausage, and avocado. However, if you don’t like avocado, you could just as easily include green peppers, onions, and black beans instead like in this breakfast burrito recipe. As long as you’re intentional about your ingredients, you can make it your own!
Salad for breakfast may sound strange, but the fresh ingredients are the perfect morning pick-me-up. In my breakfast salad recipe, I use leafy greens, sprouts, berries, quinoa, eggs, and avocados and then make a homemade balsamic dressing.
This Fall Harvest Breakfast Salad recipe uses similar ingredients but adds fall favorites like butternut squash, cinnamon, apples, red onions, and toasted walnuts. Of course, if you wanted a lighter breakfast, you could make a fruit salad with PCOS-friendly fruits!
Here’s a healthy food breakfast favorite: smoothies! There are so many ways to make delicious smoothies suited to your taste that support your overall health goals. Of course, I have lots of smoothie recipes on the app, but here is a list of nutritious and tasty smoothie ingredients you can use to create your own morning concoctions!
And, don’t forget your supplement mix-ins like collagen powder, protein powder, Ovasitol, and/or maca powder to make your smoothies extra beneficial!
These PCOS-friendly breakfast options are the perfect way to start your day!
I hope these ideas opened your eyes to how incredible a PCOS diet can really be. Breakfasts (or any other meals, for that matter) don’t have to be boring. Plus, there are lots of ways an anti-inflammatory gluten- and dairy-free diet can be beneficial and totally appetizing if you’re ready to take the leap. (Here are some of my PCOS-diet pantry must-haves.) You can find more PCOS-diet tips on my blog and podcast. Healing is around the corner!