One of the first things I work on with my PCOS clients is breakfast. Yes, that old addage that says breakfast is the most important meal of the day is true! And what foods you eat for breakfast matters, especially when you have PCOS.

In this post I’ll walk you through why it’s so important to eat breakfast with PCOS, how to build a PCOS friendly breakfast and what the best breakfast foods are for PCOS. I’ll also link to sample PCOS breakfast recipes to get you started right away.

Why Is it important to eat Breakfast with PCOS?

A lot of my clients wake up and don’t feel hungry. They like to skip breakfast and even call it “intermittent fasting” but what they don’t realize is that most studies around intermittent fasting find that eating earlier in the day is more beneficial than eating later (1)

To top that off, most folks with PCOS also have insulin resistance, meaning blood sugar is not balanced throughout the day (2). And skipping breakfast tends to make insulin resistance worse (3). If you start your day with low blood sugar, then don’t eat and get even lower, you’re likely to have intense cravings by lunch and even more likely to eat a carb-heavy meal that doesn’t include the nutrients you need.

Breakfast is one of the best ways to balance blood sugar, keep cravings in check, and sustain energy throughout your day. But here’s the catch – it need to be balanced with plenty of protein, fiber and healthy fats to truly start your day right.

What are the components of a Healthy PCOS Breakfast?

As you can see above, your PCOS breakfast should be balanced like any other meal – about 25% carbohydrate (a little less if you’re trying to lose fat), 25% protein and 50% fruit and veggies with a serving of healthy fats. Plus, you need the following:

PCOS Breakfasts should be high in protein.

Protein is essential for PCOS, because it helps stabilize blood sugar, build muscle and keep you full and satisfied (4). I find that my clients do best on a higher protein diet that includes protein at the beginning of the day. This significantly reduces cravings by stabilizing blood sugar throughout the day.

PCOS Breakfasts should be high in fiber

Fiber helps with PCOS weight loss and also helps to keep blood sugar even, fights cravings and even helps to lower testosterone (5, 6). It is also linked to lower cholesterol and a healthy gut. Folks with PCOS should get at least 25 grams per day, but many foods only have a few grams per serving, so it needs to be spread throughout the day, starting with breakfast.

PCOS Breakfasts should include healthy fats when possible

Healthy fats help to fight inflammation, support hormone health and also stabilize blood sugar. Mono-unsaturated fats from olives, olive oil, nuts, seeds and avocado seem to be particularly beneficial for managing PCOS symptoms (5).

Is it OK to Eat Fruit with PCOS?

Another question I get from clients all the time is whether it’s OK to eat fruit when you have PCOS. The answer is absolutely. Fruit is high in antioxidants, fiber and even water. And, I’ve never had a PCOS client who was eating too much fruit. You simply need to eat it with a source of protein to have a balanced meal. 

Breakfast Foods to Limit or Avoid if you have PCOS

Processed Pastries and Doughnuts

Don’t get me wrong, I love a good pain au chocolat, but for PCOS pastry alone is not a great idea. Pastry is often full of added sugar and the shelf-stable kind can have trans fats, which make inflammation worse. Instead, make pastry a sometimes treat, and bake your own high protein versions.

Processed Meat like sausage, bacon and ham

I know it’s sad, but processed meats all have pro-inflammatory nitrates and nitrites that can worsen inflammation and even more scary have a strong association with colon cancer (7). Instead, make your own or opt for plant protein like beans or tempeh bacon.

Fast Food Breakfast

Let’s face it, we all have those days where we’re on the go and just need to grab something with our coffee and go. There are actually good options out there like breakfast burritos with beans and veggies, breakfast sandwiches with avocado and veggies and breakfast wraps with eggs and veggies. However, most fast food chains will include lots of additives that are pro-inflammatory, so save these for when you don’t have other options.

Plain cereal and milk

One of the most common mistakes I see my clients make is eating just cereal and milk for breakfast. This simply doesn’t have enough protein or nutrients in it to help you manage your PCOS (even the new protein cereals you see). Instead opt for one of the PCOS breakfast ideas below.

The Top 10 PCOS Breakfast Foods According to a PCOS Dietitian

All of these breakfast foods are great for helping you treat PCOS symptoms, keep blood sugar levels even and help you lose fat if that is a goal. I’ve included some on the go PCOS breakfast options as well to help you keep up with your busy schedule. 

1. Eggs and Beans

Think huevos rancheros, shakshuka with chickpeas or a even breakfast burritos. The combination of eggs and beans provides a powerful mix of protein and fiber that will keep you feeling full for hours. Add some veggies like spinach, tomatoes, and avocado for an extra nutrient boost.

2. High-Protein Smoothies

Smoothies are a quick and versatile PCOS breakfast option. Blend Greek yogurt, protein powder, leafy greens, and your favorite fruits (frozen or fresh) for a nutrient-packed meal. Add nut butter, chia seeds or flaxseeds for healthy fats and extra fiber.

3. Frittatas or Egg Casseroles

A frittata or egg casserole make super easy PCOS breakfasts. Add protein-rich ingredients like cottage cheese, beans, lentils, tofu, or tempeh, along with plenty of veggies. Lots of my clients enjoy making these mini ones and freezing them for days when they want an easy, quick breakfast.

4. Greek Yogurt Parfaits

Layer Greek yogurt with nuts, seeds, fresh fruit and a low sugar granola. Greek yogurt is high in protein, while the nuts and seeds provide healthy fats and fruit provides fiber and anti-inflammatory benefits. It’s a perfect combination for your PCOS diet.

5. PCOS Friendly Breakfast Sandwiches

Breakfast sandwiches can make a healthy and balanced breakfast if you do them right. Swap processed meats for home-made versions or plant-based alternatives like tempeh bacon or Beyond sausage. Then, use whole grain toast topped with veggies, avocado, cheese and eggs for a satisfying meal that’s packed with nutrients and free from inflammatory ingredients.

6. Overnight Oats or Oatmeal

Overnight oats can be a great breakfast for PCOS as long as you include protein. The mistake I often see my clients make is eating just oatmeal without adding protein. Instead mix oats with soy or cow milk, chia seeds, nuts, and a scoop of protein powder or Greek yogurt for a high-protein, high-fiber breakfast. Top with fresh fruit for antioxidants.

7. Chia Seed Pudding

Chia seeds are a great source of fiber and healthy fats, so chia seed pudding can be a great PCOS breakfast as long as it isn’t full of added sugar. Try a recipe with protein powder or Greek yogurt. Add in some anti-inflammatory fruit like berries or citrus or stone fruit and you have a high protein high fiber breakfast, great for PCOS.

8. Protein Pancakes

Pancakes can be great for a lazy weekend morning, but traditional pancakes can spike blood sugar with refined grains and sugar. Swap them with these delicious oat and cottage cheese pancakes, naturally sweetened with banana. You can top them with nut butters, hemp seeds, fruit and some natural maple syrup for a more PCOS friendly version.

9. Avocado Toast

In typical Miellenial fashion, I love a good avocado toast, but it does need some add-ons to be PCOS friendly. In addition to a nice whole grain or sour dough toast and avocado, you’ll want to add a source of protein like smoked salmon, eggs, cottage cheese or hemp seeds. I love sprinkling some Dukkah on top for additional healthy fats and flavor.

10. Egg Scrambles or Tofu Scrambles

Tofu scrambles are an ideal breakfast food for PCOS. Why? They have phytoestrogens that help lower testosterone with PCOS (6), and they’re high protein and fiber if you add veggies or beans. It’s also fun to add turmeric for color and additional antioxidants. You can enjoy potatoes or sweet potatoes on the side for added energy and potassium.

Pro-Tips for PCOS Breakfasts

You may have noticed that I modified a lot of these more traditional recipes to be more PCOS friendly with higher protein, fiber and antioxidants. That’s because you need those nutrients to thrive with PCOS. Once you’ve mastered these recipes, I encourage you to try your own ideas – maybe you want to make a high protein flax waffle or baked eggs with Greek yogurt. Once you know the components of a PCOS breakfast, you can create tasty and satisfying meals every day.

How to Choose a PCOS Protein Powder

It can be tough to find the right protein powder for PCOS. There are so many options and they’re so expensive! In my book, the simpler the better. I like organic sources of whole proteins with very little to no additives such as organic whey protein or organic pea protein. Preservatives and emulsifiers are not great for inflammation or gut health, and additional vitamins and supplements should be taken separately in the recommended doses. 

How to choose a plant milk for PCOS

First of all, if you want to drink cow milk, that’s totally fine with PCOS as long as it’s free from added hormones and at a fat level that works for your body (lower fat if you have high cholesterol). If you want to add a plant milk to one of these dishes, soy and pea protein milk are the highest in protein. Almond milk has very little nutrition but it’s also low in carbs. Oat milk can be tasty, but it’s higher in carbohydrate so should be paired with protein. Which one you choose should depend on what you want from your milk. Do you need more protein or just want to add flavor?

A Note on the Linked Recipes

All recipes are links to my recipe database in Plan to Eat. If you want access to my full database of over 1500 hormone-friendly anti-inflammatory meals, you can get Plan to Eat for yourself. Use this link for 20% off! It also has the ability to capture your fave recipes online with no ads, plus meal planning and grocery shopping tools.

Once You Master PCOS Breakfasts, How do you Continue to Heal?

A healthy breakfast is key to managing Polycystic Ovary Syndrome or PCOS, but it’s not the only way to heal your PCOS symptoms. All your meals should be balanced with protein, veggies, whole grains and healthy fats when you have PCOS. You’ll also want to make sure you’re lowering testosterone, fighting inflammation and boosting your gut health. If you want to learn more or would like guidance from a PCOS Dietitian, book a free nutrition chat, so we can make a plan that works for you.