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Registered dietitian, functional nutritionist, & your new fertility BFF. I'm passionate about helping women thrive during preconception, pregnancy, and postpartum.

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Oatmeal contains high levels of minerals, such as magnesium and zinc, in addition to fiber and B vitamins. This makes it a great food option if you are struggling with PCOS. Oatmeal can be your quick fiber-rich breakfast, an afternoon snack or eaten really anytime of day! The ingredients are minimal, and you probably have them in your pantry already. It’s a win-win.

Which type of oats is best for PCOS?

The less processed it is the better! Instant oatmeal is the most processed form of oats. Then it’s old fashioned oats and lastly steel cut oats. Steel cut oats have a sharper texture than old fashioned oats that some people don’t enjoy. If it’s your preference, old fashioned oats would still be a healthy choice!

Which breakfast is best for PCOS? 

The best breakfast for PCOS is well balanced with lean protein, healthy fats, and whole grains/complex carbohydrates. As a bonus you could even add in some veggies, like if you were having a smoothie or eggs. 

Examples of lean protein choices for breakfast include:

  • Eggs
  • Nut butter (peanut, almond, etc.)
  • Nuts and seeds (chia seed, ground flaxseed, etc.)
  • Greek yogurt
  • Leftover fish or chicken — Hey, who says breakfast has to be “breakfast food”? 😉
  • Tofu
  • Some plant-based milks with protein like Ripple

Healthy fats such as polyunsaturated and monounsaturated fats are also important in helping us to feel full. These fats give us energy to start the day off right! We can get these healthy fats from foods such as salmon, sardines, avocado, nuts (walnuts, pistachios) and seeds (for example chia and ground flaxseeds).  

And last but not least, don’t forget the healthy carbs! Most women with PCOS think they have to avoid carbs and this is simply not true. Fruit, whole grains/complex carbohydrates are considered healthy carbs.

Best fruit choices for PCOS:

  • Whole, fresh fruit – all kinds!
  • Frozen fruit
    • Most of the time frozen fruit does not have added sugar. So there is nothing wrong with eating frozen fruit. 
  • Dried fruit without added sugars
    • Double check the nutrition facts label and try to avoid dried fruit with sugar. 
    • If it does have sugar remember this quick tip: Keep total added sugars under 25 grams per day for women

Examples of whole grains/complex carbs for breakfast include:

  • Whole grain bread or English muffin
  • Oatmeal
  • High fiber, low sugar cereal
  • Low sugar granola
  • Plantains/potatoes

Best Oat Recipes For PCOS

Chocolate Peanut Butter Cup Oatmeal:

1/4 cup rolled oats
1/2 cup unsweetened nut milk
1 tbsp all-natural peanut butter
1 serving chocolate protein powder
2 tsp ground flax seeds
1 tsp chia seeds
sea salt to garnish

Instructions:

Mix oats, flax seeds, chia seeds and nut milk in a bowl.

Microwave for 1-2 minutes

Stir in peanut butter and protein powder.

Top with a sprinkle of sea salt.

Looking for more Support?

Be sure to check out our Free Live Masterclass all about the top 3 ways to naturally enhance your fertility (perfect for those struggling with PCOS and hormone imbalances!) 

Is oatmeal good for pcos?

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Immune Boosting Açai Berry Smoothie

Hello friends! I’ve just returned from a 2 week trip to Sydney, Australia with a stop in Southern California on the way back! It was an incredible trip, we got to see the Sydney opera house, visit with friends we have not seen in many years, and pet koalas – seriously, so adorable.

I woke up today jet-lagged and with a little sore throat and knew that I wanted to attack this thing head on: enter this delicious immune boosting smoothie.

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Immune Boosting Acai Berry Smoothie

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This energy boosting green smoothie is my absolute favorite go-to breakfast recipe, and an awesome afternoon snack if you’re looking for some more energy. It combines greens, nutrient dense fruit, and blue-green algae for the ultimate morning boost!

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Energy Boosting Green Smoothie

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Gluten Free Apple Crisp

I’m usually not one to brag, but I’ll go ahead and say it: this is the BEST gluten free apple crisp out there. Why? I’ve gone ahead and added all the best things about fall right into one dish: local apples, warming spices, crunchy oats, and tangy goat yogurt. Nothing is better for fall than a warm apple crisp, am I right?

gluten free apple crisp, crumble, almond flour, coconut flour

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The BEST Gluten Free Apple Crisp

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Teff Chia Seed Oatmeal with Coconut Yogurt and Cacao

teff oatmeal

Hi friends! I’m really excited to share this teff oatmeal recipe with you all today because not only does this recipe feel super cozy for fall, but it also is extremely easy to put together. I should know, because aside from taking a billion photos of the recipe, it actually only took 15 minutes for this to come together. Easy, healthy, delicious. DONE.

oatmeal, oats, teff, chia seeds, pomeranate

I love that this oatmeal is a little different, because I added chia seeds, which are an excelled source of omega-3 fatty acids and fiber, but also because I added teff. Teff is a pseudo-grain from Ethiopia. If you’ve eaten Ethiopian food, you’ve probably eaten injara, which is a spongy bread made from teff flour, and is traditionally eaten with with the different stews. I’m actually salivating right now just thinking about Ethiopian food!

teff

What is Teff?

Teff is awesome because its a gluten-free grain that is very high in protein and fiber, and also a good source of manganese, iron and calcium. One half-cup of teff uncooked has about 354 calories, 12.8 grams of protein, 70.6 grams of carbs, and 7.7 grams of fiber. I love adding even a tablespoon of teff into rice dishes as well, because it adds a different texture, as well as a different variety of nutrients. Teff is full of many B-vitamins, and it’s an awesome way to introduce a variety of whole grains into your diet. The flavor is kind of nutty, which I love, especially combined with oats and chia seeds. Teff is really tiny, so be careful because it can easily go everywhere in the kitchen if you’re not careful! (I may be speaking from experience here…..)

teff, chia, oatmeal, pomegranate, cacao nibs, coconut yogurt, almond butter

I hope you give this recipe a try, I know you’ll love it! Be sure to tag me on Instagram if you do make it, I love seeing your recipes!

Warming Teff and Chia Seed Oatmeal
Recipe Type: Breakfast
Author: Anabelle Harari
Prep time: 5 mins
Cook time: 15 mins
Total time: 20 mins
Serves: 2
Delicious and warming chia-teff oatmeal with pomegranate, coconut, cacao nibs, almond butter.
Ingredients
  • 1/2 cup Gluten free oats
  • 2 tbsp Chia Seeds
  • 1/2 cup Teff
  • 1 tsp Cinnamon
  • 2 cups Almond milk or milk of your choice
  • 1 tbsp Cacao nibs
  • 2 tbsp Pomegranate seeds
  • 1-2 tbsp Almond butter
  • 1 tbsp Coconut flakes
Instructions
  1. Combine the oats, teff, and chia seeds in a small sauce pan and cover with almond milk.
  2. Add a dash of cinnamon and a pinch of salt, stir in.
  3. Bring to a boil and reduce down to low heat until set, making sure to stir every few minutes.
  4. Add any topics you like such as pomegranate, cacao nibs, almond butter, coconut flakes.
  5. Serve immediately.
3.5.3251

 

Warming Teff and Chia Seed Oatmeal

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A couple weeks ago I had the pleasure of guest posting on the Boston Day Book, run by lovely friend Natalie. When Natalie approached me about making a breakfast bowl, I knew I wanted to make something hearty, healthy and delicious like a warming bowl of porridge. The key to this recipe though, is an ingredient that no many people know about: amaranth. This porridge is perfect for the cooler months and is filled apples, dates, carrots and beautiful warming spices like cinnamon and cardamom.

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Coconut Amaranth Porridge

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