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PCOS-Friendly Breakfast

PCOS Breakfast Toast - Smashed Avocado and Smoked Salmon on Ezekiel Bread

A nutritious and delicious PCOS-friendly breakfast toast with smashed avocado and smoked salmon on Ezekiel bread.

15 minutes
2 servings
240 cal / serving
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This PCOS Breakfast Toast - Smashed Avocado and Smoked Salmon on Ezekiel Bread is a PCOS-friendly recipe with 240 calories, 13.8g protein, and 19.8g carbs per serving. Ready in 15 minutes. High in fiber (7.1g), which supports insulin sensitivity.

Nutrition per Serving

240 Calories
13.8g Protein
19.8g Carbs
12.7g Fat
This recipe includes Ezekiel bread (Low GI), avocado (High in monounsaturated fats), and smoked salmon (Rich in Omega-3). Grocery list: Ezekiel bread, ripe avocado, smoked salmon, lemon, salt, pepper.
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Ingredients

Servings 2

Instructions

  1. Toast the Ezekiel bread slices.

  2. In a bowl, mash the avocado and mix in the lemon juice, salt, and pepper.

  3. Spread the avocado mixture evenly on the toasted bread slices.

  4. Top each slice with 2 slices of smoked salmon.

  5. Serve immediately.

Why this works for PCOSPER SERVING240 cal · 13.8g protein · 7.1g fibre · 1.7g sugarWHY THIS WORKS FOR PCOSGood source of fibre7.1g per serving slows sugar absorptionLow in sugarOnly 1.7g per serving, gentle on insulinProvides magnesium100mg per serving, a mineral that supports insulin sensitivityModerate carbs19.8g per serving keeps the meal balancedPCOS Meal Planner · pcosmealplanner.com
The numbers and ingredients that make this recipe work for PCOS. Macros are per serving.
This PCOS-friendly breakfast toast is packed with nutrients beneficial for managing PCOS symptoms. The avocado provides healthy monounsaturated fats and fiber, which can help balance blood sugar levels. The smoked salmon is rich in Omega-3 fatty acids, which can reduce inflammation. The Ezekiel bread is a low GI food, which can help prevent insulin spikes. Enjoy this delicious and nutritious breakfast to start your day right!

Why this PCOS Breakfast Toast - Smashed Avocado and Smoked Salmon on Ezekiel Bread works for PCOS

The 19.8g of carbohydrates here come paired with 7.1g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.

Eating a substantial breakfast like this PCOS Breakfast Toast - Smashed Avocado and Smoked Salmon on Ezekiel Bread is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.

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Frequently Asked Questions

Yes, this PCOS Breakfast Toast - Smashed Avocado and Smoked Salmon on Ezekiel Bread recipe is designed to be PCOS-friendly. At 240 calories per serving with 13.8g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.1g of fiber, which helps with insulin sensitivity.

This recipe takes about 15 minutes total. Prep time is 10 minutes and cook time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 240 calories, 13.8g protein (23%), 19.8g carbs, 12.7g fat. Plus 7.1g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Yes, this recipe works well as a PCOS-friendly Breakfast. At 240 calories, it fits within typical PCOS meal plan targets for Breakfast. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

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.

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