Boost your health with these 20 PCOS friendly smoothie recipes
Healthy smoothies are fast becoming a popular breakfast fix in the morning. They are quick and easy to prepare, super versatile, portable and with the right ingredients can be packed with nutrients and help you reach your 5 a day! But with so many ingredient options to choose from, where do you start? And can smoothies be a healthy choice for you as part of your nutrition plan to help you manage your PCOS symptoms?
In this blog post we’ll take you through some of the main components of a smoothie to think about if you want to create your own plus we’ll be sharing lots of different PCOS smoothie recipes so you have them all in one place to save you trawling through the internet!
What is a smoothie?
A smoothie is a cold drink made from pureeing various ingredients in a blender. It typically has a liquid base, most commonly milk (or a dairy free alternative), fruit juice, yoghurt or water. It is best made in a bullet or standard blender.
Are smoothies good for PCOS?
Smoothies contain water and valuable nutrients including protein, fibre, vitamins and minerals. They contribute towards your daily fluid intake and also count as one portion of your daily fruit and vegetable intake. However due to the free sugars they contain, it is recommended not to consume more than one serving (200mls) per day.
If they contain the right combination of ingredients as recommended in this blog post, they are a good option to support you in managing your PCOS symptoms for a quick breakfast or even snack, if you need something on the go or you just feel like a refreshing healthy drink.
Homemade vs shop bought smoothies
The food and beverage industry has quickly caught on with the popularity of smoothies and juices and you can now find supermarket fridges full of brands claiming to be that quick and healthy fix you need in the morning.
Whilst there may be some appropriate options within this sea of products, it requires careful examination of nutrition labels and ingredients to fully understand what you are consuming.
They often have added sugar, other additives and they are not a cheap option!
As smoothies made at home can be prepared in just a few minutes, we really recommend finding some of your own favourite recipes and making them at home.
They can even be frozen into smoothie packs to be defrosted quickly in the morning when you’re short on time!
What makes a good balanced PCOS smoothie recipe?
A healthy balanced smoothie suitable for PCOS should always have a combination of protein and healthy fats. It requires a good liquid base and should always contain some fruit and/or vegetables, ideally those with a lower glycaemic index. The addition of any other ingredients for personal taste and potential added nutritional benefits will turn a good smoothie into a great smoothie!
Liquid base
All smoothies require a liquid base. The most common base is usually milk, whether it’s animal milk or a plant based milk alternative. Whilst you can use water as a base, this will significantly reduce the nutrient content. Coconut water is another option for that added electrolyte boost and if you are looking for a very low calorie option. Fruit juice can also be used. You can also use a combination of liquid bases depending on what you have available, your personal taste and the recipe you are making!
Fruit
Adding fruit to your smoothie, can not only help you meet your 5 a day, it will give you that extra fibre which has a multitude of health benefits. There are so many different fruit options you can choose and whilst personal taste should always be the most important factor when making that decision, choosing fruits with a lower GI can help control blood sugars and insulin levels when you have PCOS.
Fruits with a low/moderate GI include:
Strawberries
Blueberries
Raspberries
Blackberries
Kiwi
Grapefruit
Apples
Peach
Banana
However it is important to understand the limitations of glycaemic index charts, such as variations in blood sugar responses to foods between people (we are all different!), and changes to GI when foods are combined. Therefore, including other fruits that are not on this list is perfectly OK and will still provide you with the nutritional benefits such as fibre, vitamins and antioxidants.
Frozen fruit is a great choice when it comes to making smoothies. Not only are they a much cheaper option and can be nutritionally superior to fresh fruit if they have been picked and frozen at their peak of ripeness, they create the perfect thicker and creamier texture and chilled temperature that will make your smoothie taste fantastic!
If frozen varieties are not available to you in your supermarket, you can always freeze your own which can be helpful if you have any fruit that is starting to spoil.
Vegetables
A dose of veggies in your morning smoothie will add further fibre, vitamins and minerals. Green leafy vegetables work well such as spinach, kale and chard as do avocados, courgettes, carrots, beets and cucumber. They usually pair well with fruits as the sweetness of the fruit often masks the vegetable flavour which alone in a smoothie may not taste that great unless additional flavour enhancers such as ginger are used.
Protein
Whilst you may be getting some protein from your liquid base depending on what base you are choosing, adding an extra protein ingredient to your smoothie will help you increase your protein intake further. You can add protein using yoghurt, Greek yoghurt, kefir, protein powder, collagen powder, cottage cheese, tofu or even beans!
Healthy fats
Choosing foods containing monounsaturated and polyunsaturated fats can have health benefits including lower risk of heart disease, improve cholesterol levels and optimise brain health. Foods that contain these healthy fats that go particularly well in smoothies include chia seeds, flax seed, avocados, nut butters and hemp seeds. Choose one or a combination for that injection of healthy fats!
Flavour & nutritional enhancers
This is where the fun begins and is where you can make your smoothie completely personalised to you. Enjoying your food should always be the biggest factor when preparing meals. If you don’t enjoy it, then don’t eat it! So this is the time to get creative with some of your favourite ingredients that may not only add further nutritional benefits but will ensure your smoothie tastes great!
Here are some ideas to get you started:
Matcha powder
Cacao nibs
Ginger
Maple syrup or agave
Dates
Cardamom
Unsweetened cocoa powder
Recipes
If you’re short on time or lack inspiration to create your own smoothie, then you may want to check out some of these delicious dietitian-approved recipes below:
Packed with healthy fats from chia seeds and low GI refreshing berries, the addition of Greek yoghurt not only gives a super smoothie creamy texture, you’ll be getting a big protein hit first thing in the morning
This naturally sweet mango smoothie gets its creamy texture from the addition of light coconut milk. Transport yourself to sunnier climates with this tropical delight.
Dairy free mango smoothie with orange
Ever thought of adding pulses to your morning smoothie? Using orange juice as its base, this dairy free smoothie uses cannellini beans packed full of protein, fibre, iron and vitamins and minerals. Just one smoothie gives you a quarter of your recommended fibre intake for the day.
With its potential overall benefits for health and PCOS management, there’s no easier way to incorporate cinnamon into your diet than by blending it in a smoothie. Making it with oats not only gives additional health benefits such as improving gut health and lowering cholesterol, but it helps give that creamy texture making it even more delicious.
Using a combination of peaches, strawberries, mango and pineapple, collagen powder for protein and microgreens for a mega nutrient hit, you’re sure to love this tasty high protein smoothie.
This recipe could not be any simpler so if you’re short on time then this one’s for you. With just two ingredients blended together, this fruity peachy smoothie is the perfect quick refreshing drink.
Mint chocolate black bean smoothie
You would never know this smoothie contains black beans! It’s a great ingredient to add to smoothies for extra fibre and protein. This smoothie has a whopping 24g of protein so if you’re a chocolate fan looking for a protein hit in the morning then try this recipe.
Green smoothie with pineapple and mango
This is a great recipe to add some leafy vegetables to your diet in the morning. Combining it with super sweet fruit masks the slightly earthy taste of spinach while also giving an extra fibre boost. Perfect for a quick breakfast or energising afternoon snack.
Tofu may not be the first ingredient you think of when it comes to making smoothies, but it’s perfect for extra protein and that ideal smooth creamy texture you want in a smoothie. In this recipe, the classic banana peanut butter flavour combination is used, which is a winner for most of us but feel free to experiment with your own favourite combinations!
This mint flavoured mojito smoothie will make you feel like you’re back on your holidays on the beach enjoying the sun! It’s super simple to make and dietitian approved so enjoy those summer vibes in the morning. Don’t worry - there's no alcohol in it!
Turmeric is another spice that has gained a lot of attention for its health benefits and its active ingredients have been shown to help manage PCOS symptoms. This tropical flavoured drink made with pineapple, mango and coconut goes perfectly with this earthy peppery spice. Give it a try!
This creamy and tasty smoothie made with fresh peanuts and added cinnamon is a classic combination. For those with a sweet tooth, the added stevia sweetener will surely help beat those sugar cravings.
Beets may be another ingredient that doesn't come to mind straight away when you think about making a smoothie. But it’s a great way to add extra nutrients without lots of calories and they don’t even need to be cooked! This recipe combines it with strawberries and bananas which balances the earthy flavour of the beets perfectly.
If you’re looking for a colourful smoothie to brighten up your morning, this strawberry matcha smoothie is the one for you. Matcha, a powdered green tea, not only provides anti-inflammatory benefits but it contains powerful antioxidants. And when combined with avocado, spinach and strawberries, it’s a great start to getting your 5 a day.
High fibre banana pear smoothie
Packed with fibre from seeds, fruit (and a secret vegetable!), this smoothie also has 15g of protein which will help keep you full for longer. With the added cinnamon for flavour and to help manage PCOS symptoms, this smoothie recipe really does have it all.
Combining banana, berries and peanut butter powder, this quick and easy to make smoothie is fresh and flavoursome and makes the perfect breakfast or afternoon snack.
Blueberries are a great fruit to add to smoothies as they are low in GI, packed with antioxidants and of course taste sweet and delicious. This brightly coloured smoothie, a take on the popular dessert, also contains Greek yoghurt, oats and cinnamon.
Another one for the chocolate lovers. High in protein from the Greek yoghurt, this rich and creamy smoothie is sure to satisfy your sweet tooth!
Strawberry banana smoothie bowl
Fancy a smoothie in a bowl? Why not! Smoothie bowls are a great way to get more creative as you can top them with any of your favourite ingredients. The base is made with strawberries, bananas, milk, yoghurt, seeds and sweetener. Try adding granola, sliced strawberries, coconut flakes, chia seeds or anything your heart desires!
This refreshing smoothie is sweet from the oranges and creamy from the bananas. It’s high in fibre, high in vitamin C and high in flavour. Add a scoop of neutral protein powder for an even bigger protein hit.
With lots of new PCOS smoothie recipes to try or inspiration to create your own, you can now enjoy a healthy nutrient packed and tasty refreshing drink in the morning! If you would like more recipe ideas then check out our posts on PCOS friendly breakfast recipes and PCOS friendly dinner recipes.