What Makes a Meal PCOS-Friendly?

If you’re looking for easy and delicious PCOS meals, you’re in the right place. Dr. Jolene Brighten explains, “because insulin dysregulation and inflammation are at the heart of PCOS, it only makes sense that dietary interventions can make a big difference in your hormonal health.”

But finding recipes that actually taste good and work for your lifestyle can feel overwhelming.

As someone who lives with PCOS and creates healthy recipes every day (for real life)— and who has tested these meals with PCOS in mind — I know how helpful it is to have a collection of options you can trust.

These recipes focus on the nutrients most people with PCOS benefit from (according to research):

  • Protein to stabilize blood sugar and keep you full.
  • Fiber-rich carbs (like veggies, beans, and whole grains) to support digestion.
  • Healthy fats for hormone health.
  • Low-GI swaps to help minimize blood sugar spikes.

In this post, you’ll find over 40 PCOS meals. Whether you’re new to cooking for PCOS or just need fresh meal ideas, these recipes are simple, family-friendly, and tested in my kitchen.

If you want even more help with weekly meal plans, grocery lists, and PCOS tips, check out my doctor-approved PCOS planner, where I give you every tool you need to manage PCOS (without the stress).

Looking for more meal inspiration? Check out more PCOS recipes, which include high-protein breakfasts, meal-prep lunches, and more.

collage of reicpes for the post titled 50 pcos recipes that help to reverse symptoms

Getting a PCOS diagnosis can be overwhelming. When I was diagnosed in 2018, I wanted to heal naturally and I knew my diet was going to make a big difference. This post is to give you inspiration for PCOS dinner recipes that will help you on your journey.

What is PCOS?

According to doctors, polycystic ovarian syndrome (PCOS) is a complex hormonal (endocrine) disorder characterized by hormonal imbalances, typically involving high androgens. It can result in symptoms like irregular periods, excessive hair growth (hirsutism), weight gain, bloating, fatigue, mood disorders (anxiety), headaches, thinning hair, acne, and is the leading cause of infertility, affecting 5 million women in the US. 

Remember: PCOS is a spectrum and can affect women differently. What may work for one person may not be true for another, so keep that in mind!

What is the best diet for PCOS?

After tons of research, reading doctor’s blogs and meeting with my functional CNP, they all recommended a diet that balances blood sugar and isn’t inflammatory for you. And as always, please consult your doctor for any specific questions and what’s best for you.

According to this functional doctor, the best PCOS diet is one that works for you, doesn’t stress you out, feels sustainable, and helps you achieve your goals.

Why I don’t eat low carb: According to The Period Repair Manual, “our bodies need carbs to ovulate.” While keto does help manage blood sugar, I like to eat carbs to help with ovulation and, instead, I’m mindful of the amount I eat and when I eat them.

crispy chicken salad in a white bowl
baked stuffed spaghetti squash
instant pot greek chicken and rice in a bowl with fresh lemon and parsley
tongs scooping out crock pot bbq pulled chicken
easy honey mustard chicken
paleo baked chicken
cover of the the anti-inflammatory diet made simple cookbook

My PCOS-friendly cookbook is available for pre-order!

This book is full of 100+ simple, gluten free, dairy free recipes for reducing inflammation and healing PCOS from the inside out. Ships to your door on July 13!

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What should I eat for dinner with PCOS?

PCOS Meals with Chicken

  1. Crispy Chicken Salad with Healthy Honey Mustard
  2. Crock Pot BBQ Pulled Chicken [over a baked sweet potato!]
  3. Gluten Free Fried Chicken Tenders
  4. Instant Pot Greek Chicken and Rice
  5. One Pot Creamy Cajun Chicken Pasta
  6. Healthy Chicken Enchiladas
  7. One Pan Greek Chicken
  8. Instant Pot Chicken Noodle Soup
  9. Healthy Homemade Chicken Nuggets
  10. Crispy Baked Honey Sriracha Wings
  11. Instant Pot Honey Mustard Chicken
  12. Rice Crispy Chicken
  13. Instant Pot Salsa Chicken
  14. Slow Cooker Mexican Chicken Casserole
  15. Low Carb Chicken Alfredo Stuffed Spaghetti Squash
  16. Creamy Chicken Broccoli Quinoa Skillet 
  17. Chicken Salad Stuffed Avocado
  18. Crock Pot Healthy Buffalo Chicken Dip [Whole30]
  19. Creamy Chicken and Rice Soup
  20. Sheet Pan Paleo Baked Breaded Chicken and Veggies
  21. Creamy Tuscan Chicken [Whole30 | Keto]
  22. Healthy Chicken Tortilla Soup
  23. Sheet Pan Chicken Fajitas
  24. Crock Pot Healthy White Chicken Chili
  25. The Best Healthy Chicken Soup
hawaiian teriyaki burgers on a bed of lettuce
hand and chopsticks grasping instant pot mongolian beef in a shallow black bowl
sheet pan steak fajitas on a tray with avocado, cilantro and toasted toritillas
korean shredded beef tacos in a row of three
homemade sloppy joes healthy
instant pot spaghetti in a white bowl with fresh basil

PCOS Beef Recipes

  1. Sheet Pan Steak Fajitas
  2. Herby Garlic Steak Bites
  3. Instant Pot Pot Roast and Potatoes
  4. Instant Pot Spaghetti [Gluten Free]
  5. One Pan Garlic Herb Steak and Potatoes
  6. Slow Cooker Beef Ragu
  7. Slow Cooker Healthy Sloppy Joes
  8. Healthy Instant Pot Beef Stroganoff
  9. Grilled Hawaiian Teriyaki Burgers
  10. Korean Shredded Beef Tacos
  11. Taco Stuffed Sweet Potatoes
  12. Slow Cooker Sweet Potato Beef Stew
  13. Slow Cooker Paleo Chili
  14. Healthy Instant Pot Mongolian Beef
  15. One Pot Taco Pasta
rice, veggies and chicken on a sheet pan for a sheet pan burrito bowl recipe
healthy zuppa toscana
healthy sheet pan dinners
honey garlic shrimp in a bowl with rice and broccoli with a fork
wooden spoon scooping out sweet potato coconut curry from the pot
honey glazed salmon in a dish with a bite taken out

Pork and Turkey Recipes for PCOS

  1. Sheet Pan Burrito Bowl
  2. Healthy Zuppa Toscana [Whole 30]
  3. Easy Turkey Taco Stuffed Peppers
  4. One Pan Sausage, Butternut Squash and Apples
  5. One Pan Sausage and Veggies

PCOS Vegetarian and Seafood Meals

  1. Sweet and Sticky Orange Cauliflower
  2. Sheet Pan Honey Garlic Shrimp
  3. Creamy Sweet Potato Curry
  4. Honey Glazed Salmon
  5. One Pot Creamy Cauliflower Soup

Is PCOS a serious problem?

PCOS is a hormonal imbalance and like many things, can present itself differently in each person. There is a broad spectrum you can fall on between mild and severe. Although not life threatening, it can have a major impact on your day-to-day life and could result in things like diabetes if not properly managed.

What vitamins are good for PCOS?

A few good ones are magnesium, probiotics, vitamin D, and inositol. Read more about my PCOS supplement routine here.

Is caffeine bad for PCOS?

This depends on your adrenals and how healthy they are. Caffeine can affect each person differently so it’s best to do lab work or pay close attention to how you feel. You can try cutting it out and see if it makes a difference. I like to swap out my coffee for a collagen matcha latte or iced matcha latte, which has less caffeine.

FAQs

Can you eat carbs if you have PCOS?

Yes! Carbs are not the enemy. The key is to focus on high-fiber, low glycemis options and/or pair them with protein and fat to slow digestion and avoid blood sugar spikes. For example, pair roasted sweet potatoes with salmon and avocado instead of eating them alone.

What foods should I avoid with PCOS?

Highly processed foods, sugary drinks, and refined carbs (like white bread or pastries) can cause blood sugar swings that make PCOS symptoms worse. Some also feel better when they limit gluten or dairy, though not all those with PCOS need to cut out gluten and dairy!

What are the easiest meals to start with?

Anti-inflammatory dinners, grain bowls, and high-protein breakfasts are some of the easiest meals to start with. They’re quick to make, balanced, and easy to customize.

How do I meal prep for PCOS?

Focus on building a base of proteins (chicken, salmon, turkey), roasted veggies, and healthy fats (avocado, nuts, olive oil). You can mix and match them during the week for balanced meals without extra cooking every night.

More PCOS Resources

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22 Comments

  1. Lorrin says:

    Thank you so much for these. I was diagnosed 2 years ago and have had nothing but a hard time since. Between all the supplements, collagen, getting enough protein, and all the things, while dealing with new symptoms that no one is able to tell me if they are related to the PCOS or not. These are GAME CHANGERS!!!!! <3

    Reply
  2. Manon says:

    Hi Molly,
    Thank you so much! You have no idea how going through all those recipes helped me. I had a huge symptoms crisis recently, going back on a healthy journey has been so difficult to me since all I saw tryin’ to inform myself on tiktok or instagram was people telling me how I had to cut almost everything I enjoyed. I’ve found myself crying those past couples of days as I was feeling like I wasn’t enjoying food anymore. You showed me that it is STILL possible to have PCOS while eating delicious meals.

    Reply
    1. Molly Thompson says:

      Oh my gosh, Manon! You have no idea how much this means to me. I’ve been in the same boat and have felt the same way. Please follow along and consider joining my PCOS email list! I have some VERY EXCITING news coming this fall for ladies with PCOS! It includes meal plans for PCOS:) https://whatmollymade.com/pcos-newsletter/

      Reply

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