PCOS Friendly Overnight Oats - Low-Sugar Pumpkin Pie Overnight Oats - PCOS-Friendly Recipe

Prep: 10 min

Servings: 2

Breakfast

This PCOS Friendly Overnight Oats - Low-Sugar Pumpkin Pie Overnight Oats is a PCOS-friendly recipe with 250 calories, 10g protein, and 35g carbs per serving. Ready in 10 minutes. High in fiber (8g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories

10g Protein

35g Carbs

7g Fat

Grocery list: rolled oats, unsweetened almond milk, pumpkin puree, chia seeds, pumpkin pie spice, vanilla extract, erythritol, pecans. The oats and chia seeds are low-GI, helping to keep blood sugar levels stable.

Ingredients

1/2 cup of rolled oats (50g)
1/2 cup of unsweetened almond milk (120ml)
1/4 cup of pumpkin puree (60g)
1 tablespoon of chia seeds (15g)
1/2 teaspoon of pumpkin pie spice
1/2 teaspoon of vanilla extract
1 tablespoon of erythritol (or other low-GI sweetener)
1 tablespoon of chopped pecans (for topping)

Instructions

In a jar or container, combine the rolled oats, almond milk, pumpkin puree, chia seeds, pumpkin pie spice, vanilla extract, and erythritol.
Stir well to combine.
Cover the jar and refrigerate overnight.
In the morning, give the oats a good stir. Add a bit more almond milk if desired.
Top with chopped pecans before serving.

This recipe is perfect for those with PCOS as it is low in sugar and high in fiber, helping to control blood sugar levels. The chia seeds provide a good source of omega-3 fatty acids, which can help reduce inflammation. The pumpkin is a great source of vitamin A, which is important for skin health. The oats are a good source of B vitamins, which can help with energy levels and mood.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is PCOS Friendly Overnight Oats - Low-Sugar Pumpkin Pie Overnight Oats good for PCOS?

Yes, this PCOS Friendly Overnight Oats - Low-Sugar Pumpkin Pie Overnight Oats recipe is designed to be PCOS-friendly. At 250 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Friendly Overnight Oats - Low-Sugar Pumpkin Pie Overnight Oats?

This recipe takes about 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 250 calories, 10g protein (16%), 35g carbs, 7g fat. Plus 8g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Breakfast with PCOS?

Yes, this recipe works well as a PCOS-friendly Breakfast. At 250 calories, it fits within typical PCOS meal plan targets for Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 2 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

Cook Another PCOS-Friendly Breakfast

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Breakfast Recipes