What’s Makes a Breakfast PCOS-Friendly?
After professionally developing recipes for a decade, and living with PCOS for just as long, I can confidently say I agree with Dr. Brighten and nutritionist Kelly Leveque when they share the best diet for PCOS is one that balances blood sugar with a combination of protein, fat, and fiber and also isn’t inflammatory for you.
And when it comes to breakfast, this couldn’t be more true. Grabbing something sugary or carb-heavy (or skipping breakfast altogether) creates a blood sugar spike/crash roller coaster that’s hard to get off of.
This specifically developed list of PCOS breakfast recipes are easy to make, easy to meal prep, and taste so good you’ll look forward to the morning!
Table of Contents
Don’t forget to check out all of my PCOS recipes for lunch and dinner ideas!
Key Ingredients for PCOS Breakfast Recipes
To keep things simple, aim to build meals using this framework:
- Protein: Eggs, Greek yogurt, cottage cheese, turkey sausage, chicken sausage, or protein powder.
- Fiber-rich carbs: Oats, chia seeds, sweet potatoes, sprouted bread, or veggies.
- Healthy fats: Avocado, nut butters, nuts, seeds, or olive oil.
- Hormone-supportive extras: Cinnamon (supports blood sugar), flaxseed (fiber + omega-3s), leafy greens (micronutrients).
What about gluten and dairy? Not all women with PCOS need to cut out gluten and dairy. However, if those are ingredients inflammatory for you, jump to my ingredients swaps and tips.
If you love these recipes, download my free high-protein high-fiber breakfast recipes ebook to save many of these pcos breakfasts in one place!
21 High-Protein High-Fiber PCOS Breakfast Recipes You’ll Look Forward to Eating
Baked Protein Pancake Bowl
These protein pancake bowls bake have 40g of protein per serving and make a perfect meal prep to reheat during the week. Add your favorite toppings and enjoy healthy, delicious, and high-protein breakfast!
Spinach Feta Egg White Wrap
This spinach feta egg white wrap is bursting with flavor and protein. It’s just like your favorite Starbucks breakfast recipe, but cheaper and done in 10 minutes. You’re going to love this fast, easy, and healthy morning meal!
Chocolate Peanut Butter Protein Smoothie
Mix up your favorite chocolate protein powder, frozen banana, peanut butter, and milk for a rich and creamy smoothie that tastes like a chocolate milkshake! This smoothie is full of nutrients, protein, fiber, and healthy fats to keep you full.
Grated Egg Avocado Toast
This viral TikTok grated egg avocado toast is easy to make in 5 minutes. Top it with everything bagel seasoning and hot honey for a delicious, high-protein, and quick breakfast recipe.
Blueberry Raspberry Smoothie
Make this thick and creamy blueberry raspberry smoothie in 5 minutes! It’s full of nutrients, protein, and fiber to keep you full all morning long.
Yogurt Chia Pudding
Yogurt Chia Pudding will be your new go-to recipe when you need a quick make-ahead breakfast. It’s chockful of nutrients, has a dynamic taste and texture, and can be topped any way you like! I love to make a big batch on Sunday nights and have it ready to go all week.
Cottage Cheese Egg Bites
Mix cottage cheese, eggs, cheese, and your favorite mix-ins to create these delicious, high-protein egg bites! They taste just like Starbucks egg bites without the sous vide method. Prep and freeze them for a healthy breakfast all week!
Blended Overnight Oats
This blended overnight oats recipe has a smooth and creamy texture (like pudding!), is full of nutrients and sweet flavors, and takes 5 minutes to prep. Meal prep a big batch for the week and you have a healthy breakfast to start the day. I highly recommend adding protein powder for a high-protein and high-fiber breakfast to keep you full all morning.
High-Protein Breakfast Burrito
This high-protein breakfast burrito packs 35g of protein per serving and is easy to freeze and meal prep for a quick breakfast. The combination of breakfast sausage, fluffy scrambled eggs, black beans, and cheese makes it the perfect combination to keep you full.
Cottage Cheese Breakfast Bowl (Sweet + Savory)
Make this cottage cheese breakfast bowl in 5 minutes with sweet or savory toppings! It’s the perfect high-protein protein breakfast you can make quickly on the go.
Steak Potato and Egg Hash
This Steak and Potato Breakfast Hash is a delicious and healthy dish to add to your brunch menu. Steak and eggs are a classic combo, but we’re adding potatoes and a fresh her sauce for a hearty, whole30, breakfast everyone will love
Savory Quinoa Breakfast Bowl
A breakfast quinoa bowl is a healthy and filling way to start your day. Pile fluffy quinoa high with veggies and finish them with avocado and a jammy egg.
High Protein Breakfast Sandwich
Meal prep these high protein breakfast sandwiches for a quick and easy start to the day! They're simple to make and pack 30g of protein per sandwich.
Sheet Pan Sweet Potato Breakfast Hash
This sweet potato breakfast hash is made on a sheet pan for an easy, healthy breakfast. With fork-tender sweet potatoes,
Creamy Banana Avocado Smoothie
You only need 5 ingredients for this simple avocado smoothie. It’s full of healthy fats, fiber, veggies and fruit for a healthy breakfast or snack that will keep you full.
Overnight Steel Cut Oats (Quick Make-Ahead Recipe)
This hearty batch of overnight steel cut oats starts with lightly toasted oats soaked in a 1:2 oats‑to‑liquid ratio and refrigerated for 8–12 hours. They make mornings simple, so you can wake up to a creamy, fiber‑packed breakfast all week. Enjoy them chilled or quickly warm and top any way you like! They're the perfect healthy, customizable breakfasts.
Cherry Avocado Smoothie
This cherry avocado smoothie is ultra-creamy, naturally sweet, and packed with nutrients. Made with cherries, avocado, spinach, and cocoa, it’s a quick vegan breakfast or snack that blends up in 5 minutes with optional add-ins for protein, fiber, or adaptogens.
Quick Cottage Cheese Toast (Sweet & Savory Options)
This viral cottage cheese toast packs in a high-protein breakfast in 5 minutes! Pick your favorite sweet or savory toppings and enjoy this quick and healthy breakfast.
Mango Spinach Smoothie
Blend up mango and spinach and start your day right with this mango spinach smoothie. Smoothies are a great way to fuel your body with healthy fats, protein, leafy greens and fiber.
Protein French Toast
This high protein french toast has 21 grams of protein per serving and only takes 10 minutes to make! It’s just like regular french toast with sweet flavor, crispy edges, and soft cetners.
Baked Feta Eggs
These Baked Feta Eggs are packed with rich, tangy feta and soft, perfectly baked eggs, all in one dish. With just a handful of ingredients—eggs, feta, olive oil, and spices—this dish comes together effortlessly in under 25 minutes. Add avocado for a boost of fiber!
If you love these recipes, check out my PCOS Planner, complete with weekly PCOS friendly meal plans and grocery lists
Tips for Building a Balanced PCOS Breakfast
- Always pair carbs with protein and fat to prevent blood sugar spikes.
- Prep breakfasts in advance to stay consistent on busy mornings.
- Add fiber whenever possible to balance blood sugar and fuel your gut. Add berries, veggies, seeds, or avocado when you can.
- Don’t fear healthy fats, they help help keep you full and are a critical part to the blood sugar balancing trio of protein, fat, and fiber.
PCOS Breakfast FAQs
The best breakfasts for PCOS are high in protein and fiber with healthy fats to balance blood sugar. Think recipes like eggs with veggies and avocado, Greek yogurt with berries and chia, or a protein smoothie with nut butter and greens.
Yes, oats can definitely be part of a PCOS-friendly diet, as long as you pair them with protein and fat. To do this, add protein powder, Greek yogurt, or nut butter to oats or overnight oats. This helps prevent blood sugar spikes!
For many women with PCOS, skipping breakfast can make symptoms worse because it leads to unstable blood sugar and stronger cravings later in the day. Start your day with a balanced meal to regulate hormones and energy or learn more about intermittent fasting for women and make a decision for yourself.
Many experts suggest 30 grams of protein at breakfast to support blood sugar stability.
Meal prepped egg bites, overnight oats, or breakfast burritos are perfect for busy mornings along with quick recipes like yogurt bowls, smoothies, grain/egg bowls.
My Favorite PCOS Brands (& Swaps)
- Cottage cheese: I love Good Culture cottage cheese, but you can use a lactose free cottage cheese for a dairy-free option.
- Bread: I love Dave’s Killer Bread, homemade sourdough bread, or a quality gluten-free bread (like Canyon Bakehouse or homemade gluten-free sandwich bread).
- Greek Yogurt: I prefer Oikos plain Greek yogurt. Choose a coconut yogurt or plant based yogurt for dairy-free recipes. Kite Hill is one of my favorite brands!
- Tortillas: I love Siete totillas because they’re grain-free and have clean ingredients.
- Protein Powder: my favorite protein powder for PCOS is Be Well by Kelly because it’s minimal ingredients and sweetened with monkfruit. ForAll Nutrition is a great unflavored protein I love!
- Gluten-free flour: I love Bob’s Red Mill 1:1 gluten free flour or King Arthur’s Measure for Measure gluten free flour.
Eating for PCOS doesn’t have to feel overwhelming! By focusing on protein, fiber, and healthy fats, you can make breakfasts that taste amazing and support your hormones at the same time! Use this list to mix and match ideas that fit your lifestyle, and remember, it’s about progress instead of perfection.
More about My PCOS Journey
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