PCOS Friendly Foods
The polycystic ovarian syndrome is a hormonal disorder in females which cause irregular menstruation, acne, weight gain and hirsutism. Moreover, it can also lead to diabetes, endometriosis, and infertility. To overcome these symptoms, doctors suggest the PCOS woman lose her weight and eat PCOS friendly food.
Weight reduction involves exercise, lifestyle changes and a proper diet plan. Similarly, you can also alleviate PCOS symptoms by eating healthy food and losing weight. Eating one type of food and avoiding processed and sugary food is an exceptionally tough task. But, diet makes a big difference. Therefore, patients can make a lot of delicious recipes as their inspiration.
Here we have shared a few PCOS diet recipes for breakfast and meal. Some recipes for PCOS dessert are also included here. Just read this article carefully! But remember that your body is unique, and depending upon your metabolism and activities, you can add lower or higher calories. Let’s have a look at PCOS friendly recipes.
PCOS breakfast recipes
- Dairy-free keto low carb waffles recipe
Keto waffles are easy to make and have an advantage that you can make any flavour according to your mood and taste. To make these dairy-free low carb waffles, all you need to do is mixing the ingredients and cook it in the waffle maker for a few minutes. Sounds fantastic, right?
Before you start making, you should follow these few tips to get your perfect waffles.
- Always oil your waffle maker to avoid stickiness.
- When waffle maker cooks the waffles, then it increases in size, therefore, never put too much batter to avoid overflow.
- Cook each waffle for longer than 2-3 minutes.
- Remove the cooked waffles carefully.
These gluten-free waffles don’t require many steps in the making. Just plug in your waffle maker and heat it. Mix all the ingredients in a large bowl. First, you should oil your waffle maker and then pour half of the waffle batter into the waffle maker. Spread it evenly and close it. Cook it for 2-3 minutes. If you want to make crispy waffles, then you should cook the batter for a longer time. Then, carefully, remove the cooked waffles from the waffle maker and serve it.
Alternative of eggs:
If you don’t want to add eggs, then you can use a flaxseed meal. Mix 1 tbsp. Of flaxseed meal and 2.5 tbsp. Water and keep it for 5 minutes. In the end, you’ll have a thick paste. You can use this thick paste in place of eggs.
Types and flavours of waffles
The above recipe is used as a base, but you can make your waffles in different ways with different tastes.
- Vanilla Belgian waffles
During preparation, just add 1tsp vanilla essence. And after making, pour sugar-free maple syrup and coconut whipped cream on top. You can also use keto chocolate frosting for toping.
- Chocolate waffles
Add 2tbsp. Sugar-free chocolate chips during the preparation of batter to get chocolate waffles. These waffles are filled with chocolate chips and cocoa. You can serve it with sugar-free whipped cream.
- Low Carb oatmeal- maple flavoured
For a rainy day or in cold mornings, the low carb oatmeal is a perfect breakfast. People who follow a low carb diet avoid oatmeal. For those chia seeds can be used in place of oatmeal to create pudding with seeds and nuts.
- ½ cups walnuts
- ½ cups pecans
- ¼ cups coconut flakes
- 4 tbsp. chia seeds
- ¼ cup sunflower seeds
- 1 tsp. Maple flavouring
- ½ cinnamon
- 4 cups unsweetened almond milk
- 3/8 TSP. Stevia powder
Take a food processor and add sunflower seeds, pecans and walnuts in it. Then crumble them for a few times. Add all the ingredients in a large bowl. Put it on a low flame, simmer for 20-30 minutes, stirring them well until chia seeds absorb most of the liquid.
When the oatmeal becomes thickened, turn off the flame and serve it. You can do it with any topping and fresh fruits. Moreover, you can store it in your fridge for the next day.
PCOS meal recipes
- Low carb Caesar salad with chicken
The delicious low carb Caesar salad with chicken is made from homemade gluten-free garlic croutons and homemade Caesar salad dressing. When you go to a restaurant and order a salad, but they give you only lettuce leaves with very little dressing in the name of a salad. But don’t worry! We know that salad should be with filling and full of healthy vegetables and fats.
Croutons are responsible for carb count in this salad. A single cup of wheat croutons have almost 20g of carbs. So, you should eat the salad without croutons to stay gluten-free and low carb. You can use homemade gluten-free garlic croutons for this salad which takes no time and low in carbs.
- 1 boneless and skinless chicken
- homemade Caesar salad dressing
- ½ tsp. salt
- ½ recipe gluten-free garlic croutons
- 3 slices of bacon
- ½ cucumber
- ½ tsp. pepper
- 1 tomato
- 2 hardboiled eggs
- ½ head romaine lettuce
Homemade garlic croutons: add 6 tbsp. Blanched almond flour, 1 tsp. Baking powder, ¼ tsp. Salt, 2 eggs, 1 tsp. Oregano and 2 tbsp-refined coconut oil in a heatproof dish. Mix it well until smooth. Put this dish in the microwave and heat it for 3 minutes. If the centre is still raw, give it 30 seconds more until it’s cooked. Then, allow it to cool a bit. Flip the dish and take out the bread. Cut this bread with a knife into cubes and add these cubes in a large bowl—Mince garlic and parsley. Add butter in a small bowl and melt it by heating. Add garlic paste to this butter and mix it well. Now, pour the butter on croutons and mix with a spoon.
Add these croutons in a tray and put in the oven for baking. Give 12-15 minutes to these croutons until golden brown. Take the tray out and allow them to cool. Your garlic gluten-free croutons are ready.
Homemade Caesar salad dressing: in a food processor, add 1 egg yolk, 2tsp. Mustard, and 2 cloves of garlic, 2tbsp. Lemon juice, 1 tsp. Salt, 1 tsp. Black pepper, 1tbsp. Oregano and 1 tbsp. Anchovy paste. Pulse for 30 seconds and blend it thoroughly. Add 0.5 cups of olive oil in a slow stream during pulsing. This will thicken the salad dressing. You can also add parmesan. You dressing is ready.
Prepare homemade garlic croutons. Microwave them for 90 seconds instead of 3 minutes. Make Caesar dressing ready. Add bacon slice in a frying pan and cook until crispy. Take the slices out. Save the bacon fat for after use and Chop these bacon slices into small pieces. Now, make slices of chicken breast in half horizontally. Sprinkle the pepper and salt over it. Add the chicken into the frying pan which has bacon fat and cook it for 3-4 minutes. When the chicken is perfectly cooked, take it out and make slices.
Chop the lettuce, cut the hardboiled eggs in half and also cut the cucumber and tomato. Take a large bowl, add all ingredients including croutons, then add Caesar dressing. Your salad is ready to serve.
- Best crispy keto fried chicken recipe
Keto fried chicken is gluten-free, crispy and nut-free. Ever missed Kentucky fried chicken when you are on a diet plan? Congratulations, this recipe is for you. Let me give you an example! One piece of the extra crispy chicken thigh of KFC has 9g of carbs. But this keto fried chicken has less than 0.5g in one chicken thigh piece. You can also add spices if it’s not a big thing for you to go a little bit up in carbs.
- ½ cup whey protein isolate or egg white powder if you want dairy-free.
- As needed coconut oil or avocado oil
- 2 eggs
Ingredients for fried chicken
- 1 lb. boneless chicken thighs
- ½ tbsp. oregano
- 4 cloves garlic
- ½ tsp. Sage
- ½ tsp. Chilli powder
- ½ tbsp. Paprika powder
- ½ tsp. onion powder
- 1 tsp. Garlic powder
- ½ tsp. black pepper
- 3 tbsp. Unsweetened almond milk
- ¼ tsp. Celery seeds
- ¼ tsp. cayenne pepper
Ingredients for spicy Ranch dressing
- ½ tsp. chilli powder
- 1 tbsp. Unsweetened almond milk
- ¼ tsp. Salt
- ½ tsp. Oregano
- ¼ tsp. Chilli oil
- ¼ tsp. black pepper
- 3 tbsp. homemade mayonnaise
- 1 tsp. Lemon juice
- ¼ tsp. Garlic powder
- ½ tsp. paprika powder
Cut the chicken thigh into small bites. You can use chicken with or without skin. Mince the garlic. Add chicken, almond milk and all the spices in a bowl. Mix it well, then add 2 eggs and again mix the mixture. Heat the oil and dip chicken pieces one by one into protein powder. Once the coating is done, add these chicken bites to the hot oil and fry for 2-3 minutes until golden brown. Take a wire rack and put all the bites over it to absorb the excess oil. Serve it with spicy ranch dressing.
For making spicy ranch dressing, mix all the ingredients of spicy ranch dressing in a small bowl and serve it with fried chicken.
Tips: use unflavored whey protein isolate and not the whey protein powder. You can use egg white protein powder if you want to be dairy-free. Lastly, you can’t make these fried chickens in an air fryer.
- Chewy keto chocolate chip cookies
Keto chocolate chip cookies are low carb soft and chewy cookies. These cookies are sweetened with allulose; you can also use other sweeteners.
- Mixing bowl
- Ice-cream scoop
- Hand mixer
- ¼ cup allulose
- ½ cup of unsalted butter
- ¼ cup Sukrin Gold Natural Brown Sugar Alternative
- 1 tsp. Vanilla essence
- ¾ tsp. baking powder
- 1 medium egg
- ½ tsp. xanthan gum
- 85 g chocolate bar
- 150 g blanched almond flour
Line two baking trays with parchment paper. Chop the chocolate bar. You will use the half chocolate for the top of the cookies and half for the batter—Preheat the oven to 180oC. Take a large bowl, add allulose, sukrin and room temperature butter. Mix these ingredients with a hand mixer for 40 seconds. It will become a creamy paste. Add egg, vanilla, baking powder and xanthine gum, and remix this paste.
Now, add almond flour and mix it thoroughly. The cookies batter will become thick. Add chopped half chocolate into this batter and remix it. Make balls for cookies on a baking tray with the help of ice-cream scoop. Always make sure to make space between cookies. Flatten these cookies balls with your fingers and give them a shape of cookies. Add a few pieces of chopped chocolate on the top of cookies and Place the baking trays into the oven and bake for 15-17 minutes. Put the trays out and allow them to cool. Your sugar-free cookies are ready.
Notes: if you want crispy cookies, use ½ cup of sukrin and bake for 8-9 minutes and skip the allulose. To make nut-free cookies, you can use sunflower flour in place of almond flour.
PCOS Friendly Foods
What is the best breakfast for PCOS?
Low carb oatmeal, low carb keto waffles, Yogurt with fruits and nuts, and sugar-free, low carb keto muffins with berries are good recipes for breakfast in PCOS.
What is the best diet for someone with PCOS?
High fibre food, lean proteins, unprocessed food and low carb diet, is healthy for PCOS patients.
What should not be eaten in PCOS?
Unsaturated and Trans fats, sweet beverages, bad carbs, alcohol and processed food should be avoided in PCOS as these foods worsen the PCOS symptoms.
Is rice bad for PCOS?
Brown rice is a high fibre grain food. It is healthy in PCOS, but white rice has high glycemic index carbohydrates which are very unhealthy to eat in PCOS.
Is banana good for PCOS?
Banana is rich in potassium which helps in blood pressure regulation. It is also a good source of B vitamins, therefore, helps to maintain blood sugar level. PCOS patients can eat bananas as two servings of fruits.