If you’re living with PCOS, you know that balancing blood sugar and keeping insulin levels steady is key to managing symptoms. Breakfast can be a tricky meal—too high in sugar and carbs, and you risk energy crashes and cravings later in the day. That’s why this Pecan Pie Overnight Oats recipe is perfect: it’s loaded with protein, healthy fats, and fiber to help you stay full and satisfied, without spiking your blood sugar.
Not only is this breakfast nourishing, it’s also incredibly convenient. You prep it the night before, store it in the fridge, and wake up to a ready-to-eat, delicious, nutrient-packed meal. Plus, it tastes just like dessert in the morning—pecan pie for breakfast, anyone?
Why This Recipe Works for PCOS
💪High in Protein: Protein helps stabilize blood sugar, improves satiety, and supports muscle maintenance. With protein powder, hemp seeds, and nut butter, this recipe delivers nearly 95 grams of protein across three servings.
🥣Fiber-Rich: Oats, chia seeds, and pecans provide soluble and insoluble fiber, which help slow digestion and improve gut health—something especially important for women with PCOS.
🥑Healthy Fats: Pecans and nut butter are packed with monounsaturated and polyunsaturated fats, which support hormone balance and help control cravings.
🍽️Low Glycemic Load: Unlike traditional oatmeal topped with sugar or syrup, this recipe relies on natural fats and fiber to keep blood sugar levels steady, making it a PCOS-friendly choice.
Pecan Pie Overnight Oats
Here’s how I build this recipe to be delicious, hormone-supportive, and easy enough to whip up any day of the week.
Prep time: 10 minutes
Chill time: 1–2 hours
Servings: 12 (or 24 bite-sized pieces)
✨ Ingredients
- 1 cup pecans
- 2 cups old fashioned oats
- 2 Tbsp chia seeds
- 3 Tbsp hemp seeds
- 2 ½ cups hemp milk
- 2 scoops protein powder
- 2 Tbsp drippy nut butter (cashew or almond work great)
- 1 tsp vanilla extract
- ¼ tsp nutmeg
- 1 tsp cinnamon
👩🏻🍳Instructions
- Toast the Pecans: In a medium skillet, toast the pecans until fragrant. Let them cool, then chop them in a small food processor. Transfer to a small bowl and set aside.
- Mix the Base: In a large bowl, combine oats, hemp seeds, chia seeds, milk, protein powder, nut butter, spices, a pinch of salt, and vanilla. Stir until well combined.
- Refrigerate Overnight: Cover the bowl and refrigerate for at least 5 hours or overnight.
- Morning Prep: In the morning, give the oats a good stir. Add a splash of milk if needed to reach your desired consistency.
- Serve: Top with toasted pecans or layer them in jars with a layer in the middle. Pro Tip: Don’t stir the pecans into the oats at night—you want them crunchy, not soggy!
Tips for Customizing Your Pecan Pie Overnight Oats
- Lower Carb Option: If you’re sensitive to carbs, try reducing the oats slightly or swapping in more chia seeds for fiber.
- Sweeten Naturally: If you prefer sweeter oats, add a dash of cinnamon.
- Make It Portable: Layer your oats in jars for grab-and-go breakfasts. Perfect for busy mornings or meal prep!
This Pecan Pie Overnight Oats recipe proves that healthy, PCOS-friendly breakfasts can still be indulgent. With protein, fiber, and healthy fats in every bite, it’s the perfect way to start your day feeling satisfied and energized.
And if you love this recipe, you’ll be happy to know there are tons of other hormone-balancing, PCOS-friendly snack and dessert recipes in The Cysterhood app, designed to make healthy indulgence easy and accessible.
For more tips, guides, and practical advice on thriving with PCOS, visit PCOS Weight Loss blog to take back control of your health.
