Breakfast Ideas For PCOS: Start Your Day Right
Do you often find yourself pushed for time in the morning, struggling for breakfast ideas? Maybe you’ve heard breakfast is the most important meal of the day but you’re still pondering “What should I eat for breakfast for PCOS”? If so, keep reading. This blog post explores if breakfast really is the most important meal of the day and gives some inspiration for PCOS breakfast ideas.
Why is breakfast so important?
Studies on individuals with PCOS show that those who regularly consume breakfast have a better metabolic profile than those who don’t(1, 2). One study found those who consume breakfast to have lower levels of insulin, associated with improved insulin resistance and thereon glucose metabolism - preventing dips and spikes in blood sugar and energy levels (1). While another study found breakfast skippers had increased circulating stress hormone: cortisol (2) which has been linked to hormone irregularities in those with PCOS (3).
Waiting until after breakfast to have your first coffee also really helps the body's stress cycle and cortisol levels (4). While so many people are reliant on that first caffeine hit to replace breakfast, it may be worth waiting until you have had your breakfast before pouring your first cup.
What makes the perfect PCOS friendly breakfast?
Just like every meal, it’s important that your breakfast is nutritionally balanced in order to feel the greatest benefits to improving your PCOS symptoms. This means it should ideally include a balance of the following nutrients (5):
Proteins: Eggs (boiled, scrambled or fried), yoghurt, tofu or salmon.
Fats: Nuts (and nut butters), seeds, avocado, salmon, flax, full fat dairy yoghurt.
Complex carbohydrates: Oats, multi seeded bread, bagels.
Whether you have time for a relaxing 30 minute breakfast at home or just a few minutes to grab something before you run out the door; or whether you prefer sweet or savoury flavours first thing in the morning, our list of breakfast ideas for PCOS should have you covered.
Breakfast ideas for PCOS
Sometimes people believe that a nutritionally balanced breakfast needs to be complicated or fancy, but this couldn’t be further from the truth. Elevating your go-to breakfast to make it nutritionally balanced and PCOS friendly could simply mean adding a few ingredients. Continue reading for some ideas on how to make various sweet and savoury breakfasts to kick start your mornings.
Are you after something sweet?
If you prefer something sweet, adding a spoon of your favourite nut butter, yoghurt, berries or sprinkling of mixed flax or seeds will make for a more PCOS friendly breakfast.
Here are some ideas:
Porridge: Oats are a great source of soluble fibre which can help improve LDL cholesterol. Add a mixture of berries and seeds for some added antioxidants and healthy fats and finish with a drizzle of honey to satisfy any sweet cravings.
Toast… Yes that’s right, even this all time classic can be perfectly nutritious. Simply swap out white bread for wholegrain, add a topping of your choice (e.g. nut butter and fruit) and sprinkle with a little flax.
Protein smoothie: Smoothies are a great way to sneak in extra nutrients, for example iron and anti-inflammatories in spinach and frozen berries. Add a scoop of protein to complement the complex carbs in the banana and keep you full all morning. Why not try our high protein smoothie recipe in our protein powder blog post.
Overnight oats: These make for a great alternative to porridge if you are pushed for time in the morning, yet there is no sacrifice in nutritional content. Simply prep the oats with all your favourite toppings the night before and leave in the fridge overnight. We have a great overnight oats recipe with lots of different flavour ideas.
Granola: Serve our Homemade PCOS friendly granola with a serving of full-fat yoghurt for healthy fats and berries and cinnamon for antioxidants, for a quickly thrown together breakfast.
Or do you prefer something savoury?
Savoury foods for breakfast is a super popular option. With our list of savoury breakfast ideas for PCOS, you’ll be sure to find something you enjoy!
Here are some ideas:
Egg, Avocado & Rocket Bagel: Healthy fats from the avocado, protein from the egg, and fibre from the whole grain bagel; this breakfast is perfectly balanced to keep you full all morning. It can be made the night before and stored in the fridge if you're in a rush or enjoyed on a slow weekend morning. You can even add smoked salmon for additional healthy omega-3 fats.
Omelettes: These are a protein packed and satisfying breakfast option. Add veggies of your choice for added vitamins, or try out our Veggie and Cheese frittata which we absolutely love.
Scrambled Tofu on Toast: If eggs aren’t your thing, then scrambled tofu could be the answer. Tofu is a great plant-based source of protein and seasoned with spices such as turmeric, cumin and paprika, is flavourful and packed full of antioxidants. Serve with tomatoes and greens for some of your five a day.
Avocado toast: Avocado is a great source of healthy fats, as well as fibre. Serve on a slice of sourdough with tomatoes and fried mushrooms for a plant-based savoury treat.
Breakfast really can be one of the most important meals of the day. Packing it with as many key nutrients as possible, including protein, complex carbohydrates, healthy fats and fibre can really help to regulate hormones that play an essential role in managing your PCOS symptoms. Having a balanced and nutritious breakfast doesn’t have to be boring, difficult or time consuming though. Why don’t you take time to fuel your body at the start of the day and try one of our PCOS friendly breakfast ideas this week!