10 PCOS Breakfast Recipes for Symptom Relief and Weight Loss

We’ve all heard it . . . but it’s true! Breakfast is the most important meal of the day. I know it’s one of the easiest things to skip in our busy schedule, and if you’re looking to lose weight, you may be thinking, “Skipping a meal means fewer calories and carbs.” Cysters, this is just not how it works. 

Studies show that women with PCOS who followed a “big breakfast, small dinner” diet, found that their testosterone decreased by 50%, their insulin levels decreased by 46%, and their ovulation improved by 50%. So, try eating a high protein, hearty breakfast in the morning for better metabolic health and PCOS management!

When we wake up in the morning, we’ve essentially been fasting for the last 8-12 hours, right? So, when we wake up, our blood sugar is low, we’re dehydrated, and we might have high cortisol, which probably has you feeling stressed, anxious, and fatigued. Continuing to fast after this point can put your body into survival mode, raising your stress, dropping your blood sugar and giving you intense cravings that result in uncontrollable afternoon snacking. (Sound familiar?) 

My advice? Don’t skip breakfast. Instead, use this opportunity to set your day up for success with a PCOS friendly meal. Today, I am going to share some of my favorite breakfast recipes that fit in a PCOS diet! If you didn’t know, I recommend Cysters try a gluten- and dairy-free anti-inflammatory diet not just to lose weight, but to actually relieve symptoms and reverse PCOS. 

Before I give you my meal ideas, here are a few breakfast tips to make sure you feel full and satisfied: 

• Prioritize getting 20-30 grams of protein at breakfast 
• Try to eat breakfast an hour and a half after you get up
• Focus on getting hydrated too 
• Skip refined carbs that can spike your blood sugar 
• Meal prep to make breakfast easier for busy mornings

Now you’re ready! Here are my PCOS-friendly breakfast ideas:

10 PCOS Breakfast Recipes for Symptom Relief and Weight Loss

Breakfast Cookies or Muffins with Gluten and Dairy-Free Protein Powder

Might as well treat yourself in the morning, right? Make some cookies or muffins on Sunday, and have a protein-packed breakfast for the rest of the week! You can get your flavor for your muffins and cookies from fruit, cacao nibs, cinnamon, vanilla, and/or spices! If you need a dash of sweetness, go with xylitol it’s the only sweetener out there that’s actually good for you! 

On The Cysterhood app, you’ll find all sorts of breakfast ready muffin and cookie recipes like cranberry orange muffins, Mexican chocolate protein muffins, and air fryer breakfast cookies. (You can seriously make anything in the air fryer!) 

Smoothies with Ovasitol 

Smoothies are a great choice for the morning, because they’re fast, refreshing, and easy to eat on the go! It’s so easy to pack so many PCOS-fighting foods into your smoothies, and you can even include some of your daily PCOS supplements like Ovasitol powder! 

Ovasitol is my favorite supplement for PCOS, because it gets to the root of so many PCOS symptoms. It can balance hormones, improve insulin sensitivity, and reduce inflammation, making it an absolute POWERHOUSE for combatting PCOS symptoms. And you won’t even know you’re taking it when you mix one of your daily doses into your morning smoothie!

So, your smoothies can’t just be Ovasitol, obviously. I like to make my smoothies 20-30g of protein and I skip dairy (which can be found in whey protein,) as well as gluten. I also like to avoid adding too much fruit in order to keep the sugar to a minimum, so I add about 1 cup of my fruit of choice. Some other ingredients I like to include are:

• Fruits low on the glycemic index  
• Peanut butter and other nut butters
• Dairy-free milk and yogurt 
• Hemp seeds
• Fennel
• Flaxseeds 
• Chia seeds 
• Hazelnuts 
• Cacao powder 
• Vanilla
• Xylitol 
• Coconut flakes 
• Spinach or kale
• Mint 
• Cinnamon 
• Silken tofu 
• Gluten- and dairy-free protein powder
• Maca powder 
• Ovasitol 

For lots of tasty and nutritious PCOS-friendly smoothie recipes, download The Cysterhood app! I’ve got everything from orange creamsicle smoothies and pumpkin pie smoothies to Ferrero Rocher protein smoothies and green goddess smoothies! (Don’t those sound amazing?!) 

Chia Pudding with Collagen Powder 

If you love sweet fixes for breakfast like smoothies, chia pudding is another great choice! It’s full of nutrients like protein and healthy fats while still being delicious and satisfying. Plus, you can make it the night before, which makes it perfect for busy mornings! 

All you need to do is whisk together a couple tablespoons of chia seeds and a cup of dairy-free milk, and then let it sit in the fridge overnight. In the morning, add collagen powder for extra protein and then stir in all your mix-ins! Here are some of my favorite ingredients to add to my chia pudding:  

• Dairy-free milk 
• Vanilla
• Cinnamon
• Cocoa powder 
• Cocoa nibs 
• Coconut flakes 
• Gluten-free granola 
• Nut butters
• Berries and other fruits low on the glycemic index

On the app, you’ll find my favorite chia seed recipes like apple pie chia pudding and strawberry lemonade chia pudding! 

Overnight Oats with Gluten and Dairy-Free Protein Powder

Like chia seed pudding, you make overnight oats the night before, making busy mornings a breeze! Oats are great for PCOS, since they’re made up of complex carbs that are beneficial for your heart health, gut health, metabolic health, and more! You can make it even better for a PCOS breakfast by adding protein powder that’ll help slow digestion and help you feel fuller longer! 

I have dozens of overnight oats recipes on the app, but the basic directions are pretty simple! In a mason jar, combine equal parts rolled oats and dairy-free milk. Then, add chia seeds if you want, stir it all together, close the jar, and leave it in the fridge overnight. Like chia pudding, you add the goodies in the morning! Here are some ideas:

• Berries and other fruits low on the glycemic index 
• Pomegranate seeds
• Dairy-free yogurt 
• Vanilla
• Cinnamon, ginger, nutmeg, etc. 
• Cocoa powder 
• Cocoa nibs 
• Coconut flakes
• Pecans, almonds, pistachios, or walnuts 
• Poppy seeds 
• Flaxseeds
• Quinoa 
• Gluten-free granola 
• Peanut butter and other nut butters
• Xylitol  

Dairy-free Frozen Yogurt Bark with Ovasitol

If you like a lighter breakfast that still packs plenty of PCOS-benefits, try frozen yogurt bark! Dairy-free yogurt, a little xylitol, chia seeds, and Ovasitol are your main ingredients. (Yay! Another opportunity to get your daily dose of inositol!) The other components are up to you—fruit, coconut flakes, peanut butter, cacao nibs, and spices. Whatever you want! This cool, tasty treat is the perfect pick-me-up for any morning. 

Eggs in Any Form

Eggs are one of the most versatile ingredients out there and they’re good for you too! They’re a great source of protein, good cholesterol, healthy antioxidants, and more. They’re also pretty inexpensive, so if you’re dieting on a budget, eggs are the perfect go-to breakfast. Keep in mind that eggs alone may not be enough to reach the 20-30g goal for protein, so I typically pair this with a protein shake or dairy-free yogurt.

Do scrambled eggs, egg bakes, frittatas, omelets, egg bites (I have the BEST air fryer egg bite recipe on the app), hard-boiled eggs, poached eggs or any kind of eggs you like as long as you’re keeping all the additional ingredients PCOS-friendly. Here are some of my favorite ingredients to mix with my eggs to elevate the flavor and health benefits:

• Bell peppers
• Tomatoes 
• Asparagus 
• Spinach 
• Avocado 
• Mushrooms 
• Garlic, oregano, thyme, basil, etc.
• Green onions 
• Dairy-free cheese
• Blueberries  
• Collagen Powder

Breakfast Burritos

Here’s another savory breakfast option that has plenty of protein and healthy ingredients! Breakfast burritos are a hearty, delicious, and nutritious meal choice for women with PCOS wanting to level-up their breakfast game! 

They can be a bit tedious in the morning, but you can always freeze them and warm them up one at a time as you’re ready to eat! Just make sure you use turkey breakfast sausage and gluten-free tortillas. The rest of the add-ins are up to you! You could do avocado, sweet potatoes, black beans, onions, bell peppers, fresh herbs, spinach, eggs, dairy-free cheese, whatever you want for your balanced breakfast! 

Herbal Tea

We’ve talked a lot about what to eat for breakfast with PCOS, but what should you drink with your breakfast? Sipping on herbal tea while eating breakfast is a great way to get even more out of your morning meal! At Ovafit, we have our Testosterone Relief Tea that’s a powerful, hormone balancing blend of spearmint, nettle, cinnamon, peppermint, and chamomile! 

Since most symptoms women with PCOS face come from hormonal imbalances, this tea is one of the best ways you can support your PCOS healing! Start with just one or two cups a day and see how you feel! 

Waffles or Pancakes with Protein Powder

What’s a must-have breakfast recipe list without waffles and pancakes? Of course, some adjustments need to be made to keep it PCOS-friendly! Ensure you use dairy-free milk, dairy-free butter, xylitol, gluten-free flour, and gluten and dairy-free protein powder to make your waffles and pancakes healthy. Then, you can include any of your favorite pancake and waffle add-ins. On The Cysterhood app you’ll find some of my personal favorite recipes like Almond Joy pancakes, chocolate protein waffles, and blueberry lemon poppy seed pancakes. YUM!

PCOS breakfast can be nutritious, delicious, and exciting! 

Starting off the morning with a hearty, protein rich breakfast is SO important to successful PCOS management. Use these ideas to make your breakfast meal plan, so you can start prioritizing your health and your journey to live symptom-free with PCOS.

For Ovasitol, herbal tea, and other must-have PCOS-supplements, make sure you check out Ovafit! Our products are specifically made for your PCOS body the support you’re looking for is here, Cysters!