PCOS-friendly recipes with steady energy
For many people with PCOS, meals built on protein, fibre and healthy fats with little added sugar keep energy and cravings steadier. These recipes do that without calorie counting, and they’re normal enough that nobody else at the table feels like they’re on a diet.
What Gluten watches for: added sugar, refined carbs eaten on their own, and sugary sauces.
71 PCOS recipes
Kale & Quinoa Salad with Lemon Dressing
Kale & Quinoa Salad with Lemon Dressing: a lunch that fits PCOS.
Berry Chia Pudding
Berry Chia Pudding: a snack that fits PCOS.
Spicy Shrimp Stir-Fry with Zucchini Noodles
Spicy Shrimp Stir-Fry with Zucchini Noodles: a lunch that fits PCOS.
Spinach & Feta Frittata
Spinach & Feta Frittata: a breakfast that fits PCOS.
Avocado Toast
This recipe is suitable for diabetes mellitus as it includes whole wheat bread and healthy fats from avocado. Be cautious with portion sizes and consider skipping the additional toppings for better blood sugar management.
Roasted Lemon Herb Chicken
Roasted Lemon Herb Chicken: a dinner that fits PCOS.
Thai Lettuce Wraps (Larb Gai, Laab Gai)
Thai Lettuce Wraps (Larb Gai, Laab Gai): a dinner that fits PCOS.
Mushroom and Spinach Frittata
This recipe is appropriate for individuals with diabetes as it includes low-carb and low-sugar ingredients such as mushrooms, spinach, and eggs. However, the optional Parmesan should be used in moderation to control fat intake.
Spinach-Mushroom Frittata with Avocado Salad
This recipe is appropriate for someone with hypertension. It contains nutrient-dense ingredients like spinach, avocado, and mushrooms. The frittata is made with eggs and nonfat cottage cheese, which are lower in sodium compared to other cheeses.
Avocado-Egg Toast
Avocado-Egg Toast: a snack that fits PCOS.
Warming Red Lentil Sweet Potato Soup (Instant Pot!)
Warming Red Lentil Sweet Potato Soup (Instant Pot!): a dinner that fits PCOS.
How to Make Chia Pudding
This chia pudding recipe is suitable for individuals with high cholesterol, as it uses dairy-free milk and includes heart-healthy chia seeds. The optional toppings can be tailored to support heart health.
Crispy Air Fryer Chickpeas
This recipe is suitable for a vegetarian diet. It uses plant-based ingredients and olive oil instead of animal products.
Lemon Chicken Breasts
This recipe is appropriate for individuals with PCOS as it uses lean chicken breasts and minimal oil. However, it is important to watch portion sizes and pair with a balanced meal.
Vanilla Chia Seed Pudding
This vanilla chia seed pudding recipe is suitable for those with high blood pressure as it contains heart-healthy ingredients like chia seeds, berries, and nuts. The use of unsweetened almond milk and maple syrup provides a lower sugar option. However, check sodium content in granola and packaged ingredients.
Spinach, Tomato, and Feta Egg White Omelette
Spinach, Tomato, and Feta Egg White Omelette: a breakfast that fits PCOS.
Spinach-Avocado Smoothie
This recipe is appropriate for bile reflux as it includes nutrient-rich ingredients like spinach and avocado which are gentle on the digestive system. However, be cautious with honey as it may trigger reflux in some individuals.
Banana, Avocado, and Spinach Smoothie
Banana, Avocado, and Spinach Smoothie: a breakfast that fits PCOS.
1-Pot Everyday Lentil Soup
This lentil soup recipe is appropriate for individuals with bile reflux as it contains easily digestible ingredients like lentils, vegetables, and greens. Limiting added fats can help reduce symptoms.
Cauliflower Rice Burrito Bowl
This Cauliflower Rice Burrito Bowl recipe is suitable for individuals with diabetes mellitus as it includes low glycemic index ingredients like cauliflower 'rice' and beans. However, portion control and monitoring salsa and lime juice intake are advised.
Mexican Quinoa Stuffed Peppers
Suitable for PCOS due to high fiber from quinoa and vegetables, protein from black beans, and healthy fats from avocado. Avoid adding extra salt and sugar.
Healthy 5-Ingredient Granola Bars
Healthy 5-Ingredient Granola Bars: a snack that fits PCOS.
My Go-To Smoothie Bowl (5 minutes!)
My Go-To Smoothie Bowl (5 minutes!): a snack that fits PCOS.
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PCOS cooking questions
Is there a PCOS diet?
There is no single PCOS diet. Most guidance favours balanced meals with protein and fibre and less added sugar. Your doctor or dietitian can tailor it.
Are these recipes low-carb?
Not strictly. They pair carbs with protein and fibre. If you follow keto or low-carb, add that to your profile in the app.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.