15 PCOS-Friendly Vegetarian Recipes (Approved by a Dietitian)
Eating for PCOS doesn’t have to feel overwhelming - especially if you’re trying to follow a vegetarian or more plant-based lifestyle. Whether you’re already vegetarian, exploring plant-based eating for health or sustainability, or simply looking to add more fibre-rich whole foods to your routine, it can be hard to know which meals actually support PCOS.
Many recipes online are overly complicated, use long ingredient lists, or don’t align with blood-sugar-friendly nutrition. That’s exactly why these dietitian-approved vegetarian recipes were created: to give you simple, nourishing, PCOS-friendly meals you can feel confident about!
So, what does a nourishing vegetarian PCOS-friendly meal look like?
Instead of getting lost in conflicting online advice, think of PCOS nutrition as building meals around a few key foundations - foods that keep your blood sugar steady, support hormone balance, and help you feel your best.
Plenty of fibre
Satisfying protein
Healthy, hormone-supportive fats
Low-GI carbohydrates (that keep energy stable and prevent blood sugar crashes!)
Anti-inflammatory herbs & spices
Below are 15 delicious recipes to help you hit all the key foundations of a PCOS-friendly meal, giving you simple, reliable options you can feel confident cooking again and again.
Chickpea & Aubergine Stew
Why you'll like it: A warm, hearty Lebanese-style stew with plenty of fibre and plant protein, and very flexible - it can be eaten hot or cold, making it great for batch prep. Serve with avocado to boost those healthy, hormone supporting fats.
PCOS benefits: High in fibre (from vegetables and chickpeas) to support blood sugar balance and gut health.
Recipe: Chickpea and Aubergine Stew
Red Rice with Mushrooms & Cavolo Nero
Why you’ll like it: Earthy, fragrant mushrooms roasted with spices, wilted cavolo nero, and nutty red rice make this dish a warm, nourishing one-pot meal. Add some tempeh to boost your protein intake.
PCOS benefits: Red rice and vegetables provide fibre, while mushrooms add extra micronutrients and plant-based goodness.
Spinach & Sweet Potato Dahl
Why you'll like it: Creamy and comforting lentil and coconut curry; quick to make and perfect for weekday dinners.
PCOS benefits: Plant-based protein from lentils, plus gut-friendly fibre and anti-inflammatory spices.
Recipe: Spinach and Sweet Potato Dahl
If you have questions about PCOS or your diet to support you in your PCOS journey, book a free enquiry call with Claire Pettitt, a PCOS specialist dietitian, to find out how 1:1 support can help you.)
Aubergine with Green Beans & Freekeh
Why you'll like it: A slightly more exotic grain-based dish with smoky aubergine, green beans, nigella and mustard seeds, and pomegranate. The Greek yoghurt adds a boost of protein and gut-friendly bacteria.
PCOS benefits: Freekeh is a low-GI grain, rich in fibre and protein, helping with blood sugar control.
Recipe: Aubergine with Green Beans and Freekeh
Squash with Chilli Yoghurt & Coriander Sauce
Why you'll like it: Roasted squash wedges drizzled with creamy, spicy yoghurt and fresh coriander – simple but elegant. Serve with tofu for an extra boost of protein.
PCOS benefits: Low GI veg, healthy fats from pumpkin seeds, and protein from yoghurt.
Aubergine Kuku
Why you’ll like it: A Persian-style aubergine frittata with saffron and barberries — great warm or at room temperature, perfect for sharing or meal prep. Serve with avocado for hormone-loving fats.
PCOS benefits: Eggs offer high-quality protein, while aubergine provides fibre and volume.
Recipe: Aubergine Kuku
Lentil Bolognese
Why you'll like it: A comforting, plant-based twist on classic Bolognese - swapping in lentils for meat, full of mushrooms, tomatoes, and herbs.
PCOS benefits: Lentils provide fibre and protein, supporting blood sugar regulation and satiety.
Recipe: Lentil Bolognese
Moroccan Inspired Traybake
Why you'll like it: Roasted sweet potatoes, beetroot, carrots, courgettes & peppers, with warm Moroccan spices and a tahini drizzle. Minimal mess and cleaning up but a big flavour. Drizzle with extra virgin olive oil.
PCOS benefits: Cinnamon (used in the spice mix) may help with insulin sensitivity; fibre-rich veggies.
Recipe: Moroccan Inspired Traybake
Thai Vegetable Curry with Mushrooms & Tofu
Why you'll like it: A creamy, fragrant Thai curry with tofu, shiitake mushrooms, red pepper and zucchini - rich, warming, and satisfying.
PCOS benefits: The tofu offers plant-based protein, the vegetables add fibre, and the coconut milk provides healthy fat, helping with balanced blood sugar levels.
Recipe: Thai Vegetable Curry with Mushrooms & Tofu
Courgette & Chickpea “Meatballs” in Spicy Tomato Sauce
Why you’ll like it: soft, green courgette and chickpea “meatballs” simmered in a rich, spiced tomato sauce - comforting, flavourful and satisfying. Serve with quinoa or a grain of your choice.
PCOS benefits: Chickpeas deliver plant-based protein and fibre and the tomato sauce brings antioxidant-rich lycopene.
Recipe: Courgette & Chickpea ‘Meatballs’ in Spicy Tomato Sauce
Vegetable Makloubeh
Why you’ll like it: This spectacular upside-down rice and vegetable dish is a Middle Eastern classic reimagined in a vegetarian way - with aubergine, potato, cauliflower, carrots, and tomatoes.
PCOS benefits: A hearty mix of vegetables gives fibre & vitamins, and paired with rice for sustained energy. The tahini salad adds healthy fats.
Recipe: Vegetable Makloubeh
Chilli Sin Carne
Why you’ll like it:. Meal-prep friendly means leftovers keep well and is freezer-friendly for those “I can’t be bothered” nights.
PCOS benefits: The low GI beans support steadier blood sugar and the fibre slows digestion and helps keep energy more even.
Recipe: Chilli Sin Carne
Courgette, Tofu & Tomato Summer Curry
Why you’ll like it: A light, vibrant curry filled with soft courgette, juicy tomatoes, and protein-rich tofu - fresh, flavourful, and ideal for warm-weather cooking.
PCOS benefits: Tofu offers plant-based protein to support balanced blood sugars; courgette and tomatoes add fibre and antioxidants; the gentle spices help support inflammation while keeping the dish easy to digest.
Recipe: Courgette, Tofu & Tomato summer curry
Veggie Lasagne Soup with Crispy Chickpeas
Why you’ll like it: A clever one-pot take on lasagne: tomato-based soup with pasta, miso, sundried tomatoes, and crunchy chickpeas on top. Drizzle with extra virgin olive oil.
PCOS benefits: Chickpeas deliver plant protein and slow-release carbs, while miso and vegetables add gut-friendly nutrients and variety.
Recipe: Veggie Lasagne Soup With Crispy Chickpeas
Warming Sweet Potato & Lentil Stew
Why you’ll like it: A one-pan stew that comes together quickly using store-cupboard staples plus fresh veg - elevated with tahini and a touch of rose harissa for flavour.
PCOS benefits: Lentils, beans and sweet potato provides a strong mix of plant protein and fibre; the healthy fats in tahini help with satiety and balancing blood sugar.
Recipe: Warming Sweet Potato & Lentil Stew
Looking for other PCOS-friendly meal ideas?
Be sure to check out the other recipe posts such as our easy, dietitian-approved PCOS breakfast ideas or PCOS friendly desserts to combat sugar cravings.