45 Easy PCOS-Friendly Recipes (from a Dietitian)

If you need easy PCOS recipes that taste good and will also make you feel better, I’ve got you covered! 

As a registered dietitian, who also lives with and specializes in PCOS, I have certain things I look for in a recipe. Aside from needing to have the proper nutrients to actually improve PCOS symptoms, it needs to be easy and it needs to taste delicious. 

Building Healthy Meals for PCOS

When it comes to eating well for polycystic ovary syndrome (PCOS) — now called Polyendocrine Metabolic Ovarian Syndrome or PMOS — you’ll want to make sure it has enough of certain nutrients that will support your hormones and PCOS. 

To make a balanced meal, you should combine: 

• Protein. Protein maintains muscle mass, promotes satiety and stable blood sugar levels. Put an emphasis on lean protein sources and plant-based proteins more frequently. Examples include chicken, turkey, lean red meat, fish, seafood, Greek yogurt, cottage cheese, tofu, tempeh, edamame, or protein powder. 

• Complex carbohydrates. Complex carbs contain fiber, which keeps blood sugar levels stable, keeps you feeling full, and improves gut health. Examples include fruits, vegetables, beans, chickpeas, lentils, edamame, and whole grains such as oats, quinoa, rice, and whole grain bread. 

• Healthy Fats. Healthy fats are necessary for hormone production, the absorption of certain vitamins, inflammation regulation, and satiety. Examples include olive oil, avocado, nuts, seeds, and fatty fish.

For more ideas and guidance on how to put this into practice, be sure to check out this meal plan that is ideal for managing your PCOS: A Dietitian’s 7-Day PCOS Diet Plan (PDF Included).

Ok, now that we’ve covered that, let’s dive into those amazing PCOS-friendly recipes I promised you! 

PCOS-Friendly Breakfast Recipes

These PCOS recipes are designed to be easy and use simple ingredients that you can find in most grocery stores. The recipe categories are broken down by meal. Then, the lunch and dinner recipes are even further broken down by protein source to make it as easy as possible for you to find what you like! 

Here’s some of my favorite breakfast recipes that are PCOS friendly:

• Overnight Oats (4 Different Ways) – Oats provide valuable prebiotic fiber that can improve gut health and keep you feeling full. This high protein overnight oats base recipe is a great meal prep option that can be customized with your favorite flavors. 

• Strawberry Cheesecake Smoothie – This creamy smoothie uses cottage cheese to boost the protein content, but you’d never know it! The cottage cheese and strawberries combine perfectly to give cheesecake vibes, plus 8 grams of fiber and 22 grams of protein!

• Make-Ahead Egg Bites – If you struggle with afternoon cravings, you’ll want to try boosting your protein intake at breakfast with these egg bites. Just two egg bites can boost your protein intake by over 15 grams. They rival the consistency of Starbucks egg bites and are customizable based on your preferences.  

• Greek Yogurt Chia Pudding – This is the perfect make-ahead recipe to combine with some fruit and the egg bites above. It’s a creamy chia pudding that gives you a boost of fiber, iron, and omega 3 fatty acids. 

• Ground Turkey Sweet Potato Hash – If you’re not into traditional breakfast foods, this one is a must-try. It’s a great meal-prep option that provides ample amounts of fiber, protein, and nutrients like vitamin A, vitamin C, iron, and potassium.

• Mexican Style Sheet Pan Breakfast Burritos – meal prep your breakfast for the next couple of weeks with this protein and fiber packed recipe. Your afternoon cravings won’t stand a chance. 

• Cookies and Cream Overnight Oats – This flavor is to die for – it combines nutritious ingredients with the cookies and cream flavor that they love. With almost 40 grams of protein and 9 grams of fiber, it will keep you full for hours.

For some more breakfast ideas and a downloadable PDF version, check out this post: 30 Easy PCOS Breakfast Ideas.

PCOS Recipes For Lunch And Dinner

PCOS Chicken and Turkey Recipes

• Crispy Rice Bowl – This is a Sweetgreen healthy copycat recipe that includes blackened chicken on top of arugula and warm wild rice with a spicy cashew dressing. It’s a great option for meal prep or to put together for a weeknight dinner. 

• Baked Feta Pasta with Chicken – This is on my weekly dinner rotation. Packed with almost 40 grams of protein and 10 grams of fiber, it’s so simple to make and comes out great every time! 

• White Chicken Chili – A slow cooker freezer dump meal? Sign me up! This chili combines chicken, beans and veggies for a filling blend of fiber, protein and antioxidants. Top it off with some Greek yogurt right before serving for the perfect creamy chicken chili dish!

• Harvest Grain Bowls with Maple Dijon Vinaigrette – These meal-prep friendly bowls combine hearty farro, chicken breast with some fall favorites like pomegranate seeds, butternut squash, and pepitas. Top it off with a flavorful dressing for a filling dish that’s packed with vitamin C, iron, and zinc to support your symptoms of PCOS.

• Creamy Chicken Pot Pie Soup – For an easy one-pot meal, this soup is the perfect blend of easy and cozy. Most soups are low in protein, but this soup packs almost 40 grams of protein per serving. Additionally, it gives you 10 grams of fiber, iron, and vitamin A to lower inflammation and support insulin levels.

• Green Enchilada Chicken Soup – This zesty enchilada soup is perfect for the slow cooker or stove top. With over 40 grams of protein and 10 grams of fiber, it will squash any afternoon or evening cravings. 

• Greek Chicken Quinoa Bowls – This Greek Chicken Quinoa Bowl recipe combines tender chicken, whole grain quinoa, fresh veggies, and the Mediterranean flavors you love! These Greek Chicken Quinoa Bowls are the perfect meal for a hearty lunch or dinner that leaves you satisfied.

• Cilantro Lime Chicken Freezer Meal – While you can freeze this meal for future use, you can also just dump it straight into the slow cooker. It’s super easy to assemble, versatile, flavorful, and packed with zinc to combat high testosterone levels. 

• PCOS Friendly Chicken Salad – This PCOS friendly recipe is super easy to make and versatile for the entire week. Use it as your protein source on whole grain bread, a wrap with extra veggies, dipped in crackers, or as a salad topper. 

• Sheet Pan Cashew Chicken – Thanks to the chicken and cashews, this easy sheet pan meal is packed with zinc to support healthy androgen levels, combat hair loss and acne, and support regular ovulation.

• Southwest Chicken Bowls – These are perfect for meal prep, while also delivering flavorful meals and great nutrition. Each bowl is packed with fiber, monounsaturated healthy fats and antioxidants to lower inflammation and insulin resistance.

• Crockpot Chicken, Potatoes, and Veggies – This is the perfect set-it-and-forget-it meal. Just dump everything into your slow cooker and get ready for a complete and balanced meal. This dish combines flavorful chicken with fork-tender potatoes, carrots and green beans for a nutritious way to enjoy your veggies.  

• High Protein Pasta Salad – Made with chickpea pasta, edamame, chicken, and colorful veggies, this high protein pasta salad boasts 33g protein and 11g fiber. It’s perfect for meal prep, a quick weeknight dinner, or bringing to your next social gathering!

• Egg Roll in a Bowl – This one pan meal combines ground turkey with cole slaw and a flavorful sauce that comes together super quickly for an egg roll in a bowl. Add your favorite udon noodles or brown rice for an easy veggie packed meal. 

• Ground Turkey Taco Skillet – Tacos are one of those foods where it’s all about how you make them. This recipe uses one pan and adds nutrient-dense ingredients like black beans, bell peppers and onion to increase the fiber and antioxidants.This fiber and protein packed meal is designed to support insulin sensitivity. 

• Marry Me Chicken Pasta – This Marry Me Chicken Pasta recipe is a lightened up and healthier version of the popular Marry Me Chicken recipe. This one pan meal packs in over 50 grams of protein and 11 grams of fiber to keep you satisfied and your blood sugar levels stable.

Beef or Pork Recipes

• Beef Chili with Beans – traditional chili is actually a really healthy meal. This slow cooker version combines ground beef with kidney beans and veggies for a meal that’s rich in protein, fiber, iron, zinc, and magnesium to support healthy testosterone levels. 

• Korean Beef Bulgogi Bowl –  Ready in 30 minutes, this is a lighter, faster twist on traditional bulgogi—made with lean ground beef, a flavorful sauce, and a hearty mix of broccoli and carrots to support natural estrogen detoxification pathways. 

• Big Mac Wraps – If you’re a fast food junkie looking to reform, make your own at home with this easy recipe that will keep you satisfied with ample protein and fiber. 

• Unstuffed Peppers – This recipe is an easy one-pan meal that tastes just like traditional stuffed peppers. Skip the extra steps with this protein-packed dish that everyone in your family will love. 

Seafood Recipes

• Mexican Style Tuna Salad – This high protein, healthy meal prep option combines canned tuna with black beans and veggies. While this recipe may seem out there, it’s perfect as a topper for salads or in a whole grain wrap. Packed with fiber, you’ll have stable energy all afternoon. 

• Miso Ginger Salmon – Omega 3 fatty acids and vitamin D are plentiful in salmon to help lower inflammation and support regular ovulation. This easy salmon recipe pairs perfectly with fiber-rich broccoli and edamame. 

• Teriyaki Salmon Bites – These tender bites of tangy salmon are packed with healthy fats and over 40 grams of protein. Prepare them in a frying pan or toss them into the air fryer for a quick protein option. 

• Sheet Pan Shrimp Fajitas – With almost 40 grams of protein and antioxidants to lower inflammation, these shrimp fajitas are perfect for meal prep or easy enough for any night of the week.

PCOS Vegetarian or Vegan Recipes

• Adult Lunchables – These adult lunchables include 10 different varieties to try including vegetarian options as well as some meat-based options. 

• Fall Kale Salad with Butternut Squash – This healthy kale salad has roasted butternut squash, crisp apple, pomegranate seeds, pepitas, and a tasty apple maple vinaigrette. With 9 grams of fiber, just add a protein source to make it a balanced meal.

• Golden Chickpea and Veggie Soup – This soup is packed with a rainbow of veggies, plenty of fiber from chickpeas, and all the warming goodness of turmeric and cinnamon. Adding tofu gives this PCOS friendly soup an additional protein punch. 

• High Protein Tomato Soup – Tomato soup typically doesn’t have much protein in it but this recipe is different. Blended cottage cheese adds creaminess and almost 20 grams of protein to one serving. 

• Protein Pesto Pasta – High protein pasta is topped with a creamy pesto sauce to give you over 20 grams of protein and 10 grams of fiber per serving. Plus, it provides 7 grams of iron to boost your energy levels. This is a pasta dish that will certainly keep you feeling full and curb those cravings.

• Lentil and White Bean Soup with Kale – This hearty soup can be made on the stove top or in the slow cooker for convenience. It’s packed with plant-based protein, fiber, iron, and potassium to keep your blood sugar levels stable and give you lasting energy. 

• Mediterranean Bean Pasta Salad – With fresh herbs, beans, and high protein pasta, this pasta salad is anything but boring. It’s perfect for meal prep for weekday lunches or for your next BBQ to share. 

• High Protein Mac and Cheese – This high protein mac and cheese is a healthy spin on the ultimate comfort food. It combines high fiber chickpea pasta with a blended cottage cheese sauce that is packed with delicious flavor and over 30 grams of protein!

• Dense Bean Salad with Honey Vinaigrette – This flavorful bean based salad is packed with great nutrition, plant based protein, and fiber. It’s great for meal prep lunches or as a tasty side dish for your next social event.

PCOS Snack Recipes

• Tropical Chia Pudding – This Coconut chia pudding topped with juicy pineapple is packed with flavor and great nutrition to support your PCOS symptoms. 

• High Protein Ranch Dip – Pair this 2-ingredient, high protein dip with your favorite veggies or pita chips for the perfect afternoon snack.

• Apple Nachos – Apples with peanut butter will always be a classic snack to me. This twist provides fiber, healthy fats, and antioxidants to lower chronic inflammation and keep you satisfied until dinnertime. 

• High Protein Chocolate Pudding – If you grew up with the classic chocolate pudding Snack Packs like I did, this version is the adult glow-up. It’s made with cottage cheese but you’d literally never know it! Check out the vegan pudding version here too.

• PCOS Friendly Granola Bars – These homemade granola bars combine nutrient dense ingredients and natural sweetness to offer you a satisfying afternoon snack. 

If you want personalized support on how to make meals work for you and your unique PCOS (PMOS) symptoms, learn more about our 1:1 nutrition appointments (we take health insurance too!).

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