PCOS breakfasts are not always easy! If you’re managing PCOS or insulin resistance, breakfast is one of the key meals to pay attention to. Typical breakfast foods are high in carbohydrates and low in protein which can make blood sugar spike and worsen PCOS symptoms. If, however, we make a high protein, low glycemic breakfast for PCOS, we have the opposite effect!
Eating a high quality PCOS breakfast keeps you satiated, prevents blood sugar spikes and sets your day up for success. This is one of my favorite Mediterranean breakfasts for PCOS.
If you’re looking for more quick, simple, PCOS-friendly meal ideas, I have a whole guide and meal plan for that! Find my 15 minute PCOS meals guide here.
The Mediterranean diet is based on pre-1960’s traditional diets of the Mediterranean region and it’s focus on whole foods, healthy fats, and community have made it a popular diet for lots of chronic health conditions, including PCOS. There’s great research to support a Mediterranean framework for PCOS and that’s why finding recipes like these (quick, easy, and done in 15 minutes) is key!
One of the most important meals of the day is breakfast and making sure you’re eating PCOS breakfasts that nourish your hormonal and metabolic health will set you up best for success with managing your symptoms.
Mediterranean breakfasts for PCOS should focus on anti-inflammatory foods. Things like the olive oil, leafy greens, and the berries on the side of this recipe fit that bill. Plant foods contain different components like flavonoids and polyphenols that help reduce inflammation levels in the body and can improve PCOS symptoms.
Especially since inflammation is one of the major root causes of PCOS symptoms, focusing on these kinds of foods can help greatly.
Mediterranean diets for PCOS also support better insulin sensitivity. Insulin resistance is another key root cause of PCOS symptoms and these kinds of recipes help keep blood sugar stable, reducing the impact of insulin on the hormonal system.
Here’s a little more about why to eat Mediterranean style meals for PCOS. And here are some of my favorite high protein breakfast recipes for PCOS.
Protein is the key ingredient in any good meal for PCOS because it helps support insulin stability. Protein slows the release of sugars from your food into your blood stream and helps your body make the right amount of insulin and not too much.
Too much insulin is a trigger for extra testosterone in PCOS so this is very important for keeping symptoms like facial hair at bay!
I generally recommend about 25g of protein per meal with PCOS if you can, and no less than 20g.
It can sometimes be tough to balance needing high protein PCOS breakfasts with sticking to anti-inflammatory, Mediterranean breakfasts for PCOS because the principles don’t always overlap. Key to managing them both is to stick as closely as possible to whole, unprocessed foods. It’s best to limit process meats like bacon and sausage when trying the Mediterranean diet for PCOS. You don’t need to eliminate them completely but some moderation is key.
Instead, think things like eggs or even chicken or tofu in your PCOS breakfasts. It might seem a little weird, but it will give you that protein you need quickly and efficiently. From there you can also do whole grains, nuts and seeds, or berries to round out the breakfasts.
Not all healthy fats are created equal and when we are trying to eat a Mediterranean style diet to reduce PCOS symptoms and inflammation, getting the right kinds of fats is key.
Mediterranean diets for PCOS center on good quality olive oil because of it’s high concentration of polyphenols and flavonoids and it’s classification as an anti-inflammatory fat.
Most commercial olive oils have been stripped of these nutrients, and even some extra virgin olive oils are less than ideal.
Olive oil is a monounsaturated fat (MUFA). Different from butter and coconut oil (saturated fats) or vegetable, soy or canola oil (polyunsaturated fats), MUFAs come primarily from olives, avocados and the like.
Monounsaturated fats have been shown to reduce inflammation in PCOS and improve symptoms associated with the condition [Gynecological Endocrinology,2017 PMID: 27910718]
If you splurge on one thing for your PCOS diet, I recommend splurging on a good quality olive oil. This particular olive oil is one I’ve used consistently for years and love it. I also often switch with avocado oil, another monounsaturated fat source.
Prep Time: 12 minutes
Calories: ~400
Protein: 30g | Net Carbs: 20g
Ingredients:
2 whole eggs
½ cup egg whites
¼ cup chopped red onion
½ cup chopped spinach
¼ cup crumbled feta cheese
1 tsp olive oil
½ cup blueberries
Optional: pinch of oregano, salt, pepper
Instructions:
Heat olive oil in a nonstick pan over medium heat.
Add onion and sauté 2 minutes, then stir in spinach until wilted.
Whisk eggs and egg whites, pour over veggies.
Scramble until cooked through. Top with feta and oregano.
Serve with a side of fresh blueberries.
Here are some easy customizations you can do to this recipe to make it work for other dietary needs and to make other PCOS breakfasts combos:
For dairy free PCOS breakfasts version, swap the feta cheese with avocado or nutritional yeast. This gives you a similar texture and flavor as cheese without potentially hurting your stomach!
For an Egg-free Mediterranean version: use a tofu scramble alternative. This is the best way to get higher protein in this scramble without the eggs. There are some other great egg substitutes out there (Just Egg is a favorite of mine) but they lack that protein you need to make this truly PCOS friendly.
To mix it up: try adding bell peppers, mushrooms, tomatoes, or other leafy greens or veggies. You can mix and match so much here and make it your own.
The key to making this recipe PCOS friendly AND Mediterranean is the high protein from the egg/egg white blend, the high quality MUFA, and the herbs like oregano. From there you can add whatever sounds yummy!
You also don’t have to just make this as a breakfast- this meal could be a quick and easy PCOS breakfast, lunch, or dinner!
I’ve written several other Mediterranean style recipes and high protein recipes for PCOS that you might enjoy if you’re looking for PCOS friendly meals! Here’s a few I recommend:
Protein Diet Plan for PCOS (With Free Meal Plan!)
Easy Honey Paprika Salmon Recipe: PCOS & Insulin Friendly
Easy Garlic Mushroom Cauliflower Chicken Recipe- PCOS Friendly
Easy Blood Sugar Balancing Smoothie for PCOS Template
Hopefully you enjoy this recipe and the little PCOS lesson you got here! Thanks to current blogging requirements, I have to write full length articles to share a recipe lol! But I hope you make this and enjoy it greatly.
If you are in the process of trying to make your diet PCOS friendly to help with your symptoms, my PCOS Foundations course is a great place to start. It comes with videos, resources, and meal plans to help you.
And don’t forget to check out all the other great 15 minute recipes I’ve created for you in my PCOS 15 Minute Meals Guide!
The information contained on amberfischernutrition.com is for informational and education purposes only and should not be construed as medical advice. As a nutrition professional, I draw upon evidence based practices and personal experience with myself and clients to form recommendations like the ones made in this guide. You are an individual with your own unique set of health goals and concerns. Ensure you discuss any changes to your diet with a qualified healthcare professional, like your doctor, to ensure these changes are right for you. This is especially important if you have any other underlying medical conditions. Do not consume foods you are allergic to. Results will be individual and will vary.
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