42 Breakfast Ideas for PCOS - Healthy and Delicious Ways to Start Your Day
I’m sure you’ve heard breakfast is the most important meal of the day but have you ever wondered why and how it could help your PCOS symptoms? Maybe you just can’t find the time in the morning to make breakfast but you would really like to find a way to start the day off right? Well, keep reading because we explain how the first meal of the day can help you with your PCOS symptoms and we’ve created a one stop resource for different types of breakfast recipes, whether you prefer sweet or savoury, or only have five minutes in the morning - this blog post is for you!
Why is breakfast important if you have PCOS?
Skipping breakfast has been associated with negative effects on markers of health such as blood pressure and levels of the stress hormone cortisol (1,2). Studies in those with PCOS have shown different ways that having breakfast can help manage PCOS (3):
Improvements in insulin sensitivity and androgen levels
Fertility improvements through increased ovulatory frequency
Helping your circadian rhythm which can be protective against hormone disruption
You can read more about this in our blog post on how to start your day off right with PCOS.
What makes a healthy PCOS breakfast?
Eating nutritionally balanced meals with PCOS can help reduce the impact of the whole meal on blood sugar levels and therefore improve insulin levels (4). So, let’s take a look at the four main food groups to think about including in your breakfast:
Protein: Protein consumed at breakfast can lead to greater initial and sustained feeling of fullness which can help reduce cravings throughout the day (3). Higher protein intakes in people with PCOS can also help suppress androgen levels (5).
Healthy fats: Fat is a source of essential fatty acids and helps the body absorb various vitamins. Replacing saturated fats with unsaturated fats can help reduce cholesterol levels and metabolic disorders associated with PCOS. This includes avocados, olive oil and nuts which are great components for a good breakfast (7).
Complex carbohydrates: Eating low glycaemic (GI) foods can help improve insulin sensitivity and reproductive hormones (5). You can read more in our blog posts on insulin resistance and low GI foods and PCOS. Complex carbohydrates can also help increase your microbial diversity which can strengthen the body’s immune response to inflammation (8).
Fruit and vegetables: Fruit and vegetables are first and foremost good sources of important vitamins and minerals. They are also an excellent source of fibre which we know can help optimise our gut microbiome and reduce inflammation and they can even help reduce your risk of chronic diseases (8,9).
Recipes
Savoury Breakfast
Veggie and Cheese Frittata: This is a nutrient packed and high protein breakfast that could be great for those trying to conceive due to the egg’s nutritional powerhouse characteristics. It’s great for breakfast on the go or even for a packed lunch as it can be made in advance and cut into portions!
Omelette Slices: This high protein breakfast is super versatile as you can chop up and add whatever vegetables you have in the fridge.
Kale Omelette with Sun-dried tomatoes and Feta cheese: This four step recipe makes it easy to follow and has a flavour of the Mediterranean with the sun-dried tomatoes and tangy salty Greek cheese.
Easiest Avocado Toast with Tomato: Avocado toast is a popular breakfast recipe for many people but if you want to change things up a bit then this recipe is perfect. Not only does it sound delicious but there are lots of different variations on how to adapt it depending on what you’re in the mood for.
Fried Egg Avocado Toast: Another great way of making your avocado toast, since we all know it’s a breakfast favourite. Top a simple avocado toast with a fried egg and some hot sauce for a taste explosion!
Balsamic Strawberry Avocado Toast: Have you ever thought of putting fruit on your avocado toast? Well this recipe shows how good it can be. Who says you have to choose between a sweet or savoury breakfast!
Sweet Potato & Quinoa Scramble: This filling breakfast is perfect to take on the go. You can also even serve any leftovers as a lunchtime meal and batch cook ahead of time if needed.
Mediterranean tabouli with poached eggs: This Mediterranean inspired dish is packed full of delicious herbs and could be an ideal weekend brunch option to have with family or friends.
Green Fritters: When you have more time in the morning, these fritters are a great choice and an easy way to include vegetables in your breakfast meal - the courgette and broccoli are the stars of this recipe!
Sweet Breakfasts
Protein Pancakes: This recipe is a fantastic way to use your favourite vanilla protein powder instead of a protein shake. They can even be prepped in bulk and put in the freezer to be used another day. Top with your favourite pancake toppings!
Greek Yoghurt Healthy Pancakes: Looking for a high protein pancake recipe without using protein powder? Then look no further than this breakfast recipe that uses Greek yoghurt instead.
Fruity Peanut Butter French Toast: This fruity goodness on slices of wholegrain bread is sure to hit any sweet cravings in the morning. It’s packed with protein, fibre and healthy fats.
Einkorn Ricotta Pancakes: If you’re looking for a new way to make pancakes then why not try these ricotta ones and see what you think!
Apple Cinnamon Quinoa Chia Breakfast Bowl: Apple and cinnamon is always a winning combo and this recipe doesn’t disappoint. It’s packed with fibre from the quinoa and chia seeds and can be made ahead in a big batch or made when you’ve got some time in the morning.
Oatmeal Crust Breakfast Pizzas: This is a fun breakfast to make on the weekend when you’re not running out the door, with lots of different topping ideas to inspire you.
Walnut Chai Pancakes: If you love the sweet and spiced flavour of chai then this breakfast is for you when you are craving something sweet. Top with yoghurt and toasted walnuts for that added nutty flavour.
Make ahead breakfasts
Overnight Oats: If you’re thinking of making overnight oats for the first time then this recipe is for you. It has a base recipe packed with fibre, omega-3 and protein with lots of different topping ideas to get creative with and start you off.
Homemade Granola: This granola recipe is full of nuts, seeds and wholegrains which can be used in lots of different breakfasts to help increase your fibre intake.
Matcha Overnight Oats: If you love the earthy taste of matcha powder then these gluten-free and plant based overnight oats are for you. Top with some bananas, raspberries and coconut flakes for some sweetness and you’re good to go!
Coconut Banana Chia Pudding: This coconut and banana combination recipe has fibre, antioxidants, and protein all in a chia pudding that can be left overnight to transform into a delicious breakfast.
Easy Baked Eggs in Muffin Tins: These egg based breakfast muffins can be topped with whatever you have in your fridge and are a good way of getting both protein and vegetables into your first meal of the day. They’re also great for kids as portable breakfasts or snacks.
Spinach Parmesan Egg Muffins: These are another high protein egg muffin using simple ingredients like eggs, spinach, and parmesan to make an easy breakfast.
Breakfast Stuffed Sweet Potatoes with Blueberries and Walnuts: This recipe uses the natural sweetness of sweet potato as a breakfast option which adds some vitamin A, potassium and fibre to your first meal. This is paired with crunchy walnuts, vanilla yoghurt, chia seeds and blueberries which add some nutrient and texture diversity.
Baked Peach Oatmeal: This peach and cinnamon combination creates a sweet and comforting breakfast as another way of enjoying your oats in the morning. It only takes ten minutes to prepare and is full of wholegrains, fibre and antioxidants.
Sweet Potato Protein Pancakes: If you love pancakes but want a healthy filling alternative then this recipe is for you. The complex carbohydrates and fibre from the sweet potato with the protein from the eggs creates a sweet vegetable breakfast for you to enjoy.
Sheet Pan Eggs: It’s like a breakfast pizza made from eggs and vegetables! This Mediterranean style breakfast can be used in a variety of different ways with lots of different nutrients depending on what vegetables you go for.
Apple Cottage Cheese Overnight Oats: Cottage cheese might sound strange in overnight oats but it is a great source of protein. The apples, spices and maple syrup add some sweetness with some rich peanut butter that all come together to create this delicious breakfast ready for when you wake up.
Strawberry Baked Oatmeal: These baked oats are a nutritionally balanced breakfast with carbohydrates, protein and fats. Perfect for both strawberry lovers and kids!
Peanut Butter Banana Baked Oatmeal: A breakfast that is easy, portable, nutritious, and tastes good is a winner - and this recipe is exactly that! It’s packed with fibre, healthy fats and protein whilst tasting nutty, rich and sweet all at the same time.
Apple Pie Overnight Oats: This is another wonderful version of overnight oats using apples, cinnamon, vanilla and walnuts for sweet crunchy warming flavours which can be heated up in the winter or eaten cold in the summer.
Blueberry Baked Oatmeal Cups: These are a great on the go breakfast after prepping ahead and can also be used as a yummy snack during the day. They are full of fibre, vitamins and complex carbohydrates.
Berry Breakfast Bake: If you’re a berry fan then this breakfast is for you. It uses blueberries and raspberries with shredded coconut and yoghurt to create a citrusy and tart flavour.
Peanut Butter Baked Oatmeal: This recipe requires only 10 minutes of prep time before putting it in the oven so it can be made ahead of a busy week, and can even be frozen. It is a breakfast for all peanut butter fans packed with fibre and protein as a warming way to start your day.
Quick breakfast <15mins
Quick High Protein Vegan Oatmeal: This breakfast is packed with protein, fibre, iron, omega-3, and vitamin C. If you’re busy in the morning but want something healthy that will keep you full then this recipe is for you.
Raspberry Greek Yoghurt Oatmeal: This breakfast combines the ideas of porridge and a yoghurt bowl in one which can be topped with lots of raspberries, honey, and walnuts.
Blueberry Toast: If you like toast in the morning but want to try a sweet alternative then this recipe is for you. It is super easy and uses yoghurt and blueberries as a spread on wholegrain bread to create a sweet and nutritious way of having toast in the morning.
Greek Yoghurt Parfait Base Recipe: This wonderful combination of greek yoghurt, fruit and granola creates a nutritionally balanced breakfast full of protein, vitamins, minerals, complex carbohydrates and healthy fats.
Carrot Oatmeal with Pineapple: This breakfast pairs fruit and vegetables together creating a nutrient dense breakfast with sweet and tart flavours. It also only takes 15 minutes!
Protein Shake for PCOS: This recipe is from our blog post on different types of protein powders and how to use them for PCOS. It includes a recipe for a protein shake with bananas, berries, and spinach which could be an easy and quick breakfast on those busy mornings.
Breakfast Egg Wraps: These quick breakfast wraps with tomatoes and mushrooms make them packed with iron, fibre, and folate to start your day off right.
Breakfast Burrito: If you like burritos then this breakfast is for you. This recipe shows how easy it is to add lots of vegetables to your first meal of the day whilst also being portable. It includes protein rich eggs and avocado for the healthy fats.
Berry Omelette: This high protein breakfast uses cottage cheese, cinnamon and lots of berries to create a sweet and quick breakfast.
Starting your day off right with a good breakfast can be especially beneficial if you have PCOS. Generally, having a well balanced breakfast with protein, complex carbohydrates, healthy fats, and fruit and vegetables is a good place to start. We hope this blog post has given you lots of ideas on what to make whether you are short for time in the morning, prepping ahead of a busy week or enjoying a bit of a slower morning.
If you would like 1-1 support in your PCOS journey, get in touch to book a free discovery call.
References
Female breakfast skippers display a disrupted cortisol rhythm and elevated blood pressure
Lifestyle management in polycystic ovary syndrome - beyond diet and physical activity