15 Easy PCOS-Friendly Smoothie Recipes (from a dietitian)

Are you a smoothie lover? If so, you’re going to love these PCOS smoothies – they’re all delicious, filling, and satisfying!

As a registered dietitian who also has PCOS, I understand how overwhelming it can feel trying to navigate all the PCOS diet info on the internet. Let me uncomplicate things for you. 

In this blog post, I’m going to show you my formula to make a balanced PCOS smoothie and then I’ll give you 15 PCOS smoothie recipes that you’ll love!

Are Smoothies Good For PCOS?

They can be! Smoothies can be a great way to incorporate more whole foods into your diet and pack a lot of nutrition into a meal or snack, but it depends on how they’re made. 

When it comes to smoothies, most people tend to think of fruit smoothies or smoothies made at popular chain restaurants. While these smoothies are usually delicious, there are several potential problems with these types of smoothies. 

Most commercial smoothies have: 

• Too much fruit, which makes them really high in carbohydrates
• A high sugar content from added sugar
• Minimal amounts of protein and fat. 

This combination can rapidly increase your blood sugar levels and lead to insulin spikes as well…which is only going to leave you craving carbs, feeling hungry, and ultimately make your PCOS symptoms worse.

A balanced smoothie for PCOS is one that has protein, high fiber carbohydrates, and fat. This macronutrient combo ensures that your blood sugar level rises and falls slowly giving you a nice blood sugar curve without any insulin spikes. The great thing about having balanced blood sugar levels is that you’ll feel full and satisfied for longer periods of time.

So now that you know that not all smoothies are created equal, let’s talk about how to actually make some PCOS smoothies. 

How To Make A PCOS Friendly Smoothie

A PCOS friendly smoothie is going to have a good amount of fiber, protein, and fat in it. This will help to balance blood sugar levels to keep you feeling good on a daily basis. We’ll also want to include some anti-inflammatory foods to reduce the chronic inflammation that’s seen with PCOS as well. 

If that seems overwhelming, don’t worry, I have a PCOS smoothie checklist to make things really easy for you!  

1. Fruit

There’s a lot of “experts” out there saying you can only choose low glycemic index fruits if you have PCOS. I have mixed feelings about this but ultimately don’t completely agree. 

While this may be helpful for someone who enjoys a wide variety of fruits, what about those who may be a little more picky? If you only enjoy fruits that have a moderate or higher glycemic index, it’s still better to enjoy that fruit. All fruit is going to have fiber, vitamins, and minerals that are so valuable for managing your PCOS symptoms. 

You’ll want to use whole fruits here, as opposed to fruit juice, because it’s going to have fiber to slow down the blood sugar increase. You may find that more or less works best for you, but approximately 1 cup of fruit is a good amount to start with. 

I prefer to use frozen fruit in smoothies because it eliminates the need to use ice cubes to get that creamy consistency and cold temperature. 

Some fruits that are great in smoothies:

Approximately 1 cup of fruit is a good amount to start experimenting with if you’re going to make your own delicious smoothie concoctions. 

2. Vegetables

This one can be optional in my opinion, but it’s my favorite way to sneak a lot more health benefits into your smoothie. Some vegetables, like baby spinach or cauliflower rice, have such a mild flavor that you probably wouldn’t even notice they’re there!

Some vegetables that are great in smoothies:

I’d start with anywhere from ½ cup to 1 cup fresh or frozen vegetables if you’re adding them to your smoothie. 

3. Liquid

Your liquid base will make your smoothie, well, a liquid. There’s several different options you can choose from here and it will come down to personal preference and the type of smoothie you’re going for. 

There’s a lot of debate around whether those with PCOS can have dairy or if they need to use non-dairy milk. The truth is that there currently isn’t any evidence that everyone with PCOS should or needs to avoid dairy. If you have an allergy, intolerance, or sensitivity to dairy, then you should definitely choose a dairy free milk option. 

Some of my go-to liquid options include:

As a general rule of thumb, I’d start with about 1 cup of liquid for your smoothie. 

4. Protein 

This one is sometimes overlooked, but you’ll want to include a source of protein in your smoothie. Protein is incredibly important for several reasons. It can keep you feeling satiated until your next meal, but it also significantly improves blood sugar control. You may find that you need more or less, but I generally recommend aiming for at least 20 grams of protein in your smoothie. 

Some great protein sources for your smoothie: 

• Plain Greek yogurt 
• Kefir (this could also double as your liquid base if you wanted it to)
• Cottage cheese
• Pre-made protein shakes (a good dairy-based one is this one. A couple plant-based ones I like are this one and this one)
• High protein milk (such as dairy milk, ultra-filtered milk, soy milk, etc)
• Collagen peptides (this is my favorite unflavored collagen peptides for smoothies)
• Protein powder

For protein powders, whey protein powders are a great option if you tolerate dairy. If you follow a plant-based diet and need plant-based protein powders, I recommend pea protein powder or hemp protein powder for PCOS. 

To learn more about the differences in protein powders for PCOS and which brands I like, check out this blog post: The Best Protein Powders For PCOS (And Which To Avoid).

5. Healthy Fats 

Fat is a macro that was demonized in the past but we now know how important it is for hormone health. Our meals need to contain fat for blood sugar balance, hormone production, and the absorption of certain fat-soluble vitamins. 

Putting an emphasis on including healthy fats is recommended since it can help to reduce inflammation levels and improve cardiovascular health. One to two tablespoons of a healthy fat source is usually a good starting point for your smoothie.

Some great healthy fat sources for your smoothie: 

• Avocado 
• Chia seeds
• Flax seeds
• Hemp seeds (aka hemp hearts)
• Nut butter 
• Seed butter 

6. Fun Extras

The last thing you want to consider is fun extras! These can be a great addition to boost the flavor of your smoothie and give you additional health benefits for your PCOS!

Some fun extras that improve your smoothie’s flavor may include:

If you take any supplements for PCOS, your smoothie can be an excellent way to get some of them in also! 

These may include: 

• Ovasitol 
• Liquid prenatal (especially helpful if you’re struggling to take large pills)
• Ashwagandha
• Vitamin D3 liquid

Ok, now that we’ve talked about the components that are needed to make a healthy smoothie recipe, let me show you 10 of the best smoothies for PCOS that are tried and true recipes by yours truly.

The 15 Best PCOS Smoothies

These are some of my personal favorite PCOS smoothie recipes. Most of them are all great sources of fiber, protein, and fat and can be used as a meal replacement shake.

Click here to get all of these PCOS Smoothies in a convenient PDF guide!

1. Triple Berry Oat Tropical Smoothie

A Tropical Smoothie Cafe copycat recipe, this Triple Berry Oat Smoothie has a high fiber content with 15 grams of fiber and 37 grams of protein to give you some real staying power until your next meal! Feel free to skip the monkfruit sweetener if you don’t like sweet smoothies.

2. Mango Protein Smoothie

This smoothie relies on the natural sugar of the mango to provide natural sweetness – and it does not disappoint!

3. The Best Pumpkin Smoothie

Where are my pumpkin spice lovers at?! This one is thick, creamy, and tastes just like pumpkin pie filling. With 42 grams of protein, 8 grams of fiber, plus 5 milligrams of iron, this one would also be good as a smoothie bowl too. 

4. Strawberry Cottage Cheese Smoothie

No protein powder required! This is a great recipe that uses cottage cheese as the protein source but don’t let that scare you off if you’re not a cottage cheese lover. This smoothie tastes like strawberry cheesecake and it was one of my gateway recipes that changed my mind on cottage cheese!

5. High Protein Blueberry Raspberry Smoothie

This smoothie is more than just a beautiful purple color! With 13 grams of fiber, 20 grams of protein, and healthy omega 3 fatty acids thanks to the flaxseeds, this smoothie is sure to keep you satisfied all morning long. 

6. Detox Island Green Smoothie

If green smoothies make you nervous, this Tropical Smoothie copycat recipe is a great beginner one to try! Someone recently told me that they typically hate green smoothies but they love this one and have made it on repeat for the past two weeks!

It doesn’t have a source of protein or fat so you’ll want to add that in! I’d personally add some collagen peptides and chia seeds but there’s tons of great combos that will work!

7. Peanut Paradise Protein Smoothie

This peanut butter and banana smoothie gives you almost 40 grams of protein and delicious flavors that will keep you wanting more. Feel free to boost the fiber content by adding a tablespoon of chia seeds. 

8. Berry Avocado Fertility Smoothie

This is a perfect PCOS smoothie designed with fertility in mind. It includes loads of nutrients that can improve ovulation and egg quality – two necessary ingredients to getting pregnant! But don’t worry, you can still enjoy it even if reproductive health and fertility isn’t on your mind!

9. Peach & Pineapple Smoothie

This smoothie is great if you have a sweet tooth! It’s so simple to make and will be giving you tropical vibes all day long!

10. Strawberry Banana Green Smoothie

Don’t let the green color fool you! This smoothie is naturally sweetened with strawberries and bananas. Plus, there’s a boost of omega 3 fatty acids thanks to the addition of flaxseeds. 

11. Carrot & Banana Smoothie

This smoothie uses frozen banana and fresh carrots – another combo that you may not have thought to pair together. This is my take on a healthy, drinkable carrot cake!

12. Mango Kefir Smoothie

If you want to improve your gut health, this is a great smoothie for you! Kefir, which is like a drinkable yogurt, doubles as the protein source and the liquid base. Kefir is packed with gut healthy probiotics (aka good bacteria) that may help relieve digestive issues. 

13. Strawberry Kiwi Tropical Smoothie

This kiwi strawberry smoothie is the perfect option if you struggle with constipation. Kiwis have a high fiber and water content, along with a digestive enzyme called actinidin, that are believed to contribute to their ability to relieve constipation.

14. Anti-Inflammatory Cherry Smoothie

Cherries are packed with antioxidants, making this smoothie one that is not only delicious but also great for PCOS!

15. Peanut Butter Avocado Smoothie

Do peanut butter and avocado go well together? YEP! This smoothie is so creamy and combines flavors that you probably wouldn’t have considered to pair together. Thanks to the peanut butter and avocado, it’s packed with healthy fats that can help lower PCOS inflammation. 

Click here to get all of these PCOS Smoothies in a convenient PDF guide!

More PCOS Friendly Meals To Try 

Easy PCOS Overnight Oats: 4 Different Ways!

Healthy Protein Popsicles

Chocolate Chia Pudding

High Protein Banana Muffins

Disclaimer: this is for informational purposes only. It does not substitute for or replace professional medical advice for polycystic ovary syndrome (PCOS) or any other medical condition. Always consult with your healthcare provider and/or registered dietitian nutritionist for personalized advice.