Nuts and Seeds for PCOS: Complete Guide
Learn which nuts and seeds best support PCOS management through blood sugar control and hormone balance. Find practical ways to add them to your meals
Breakfast: PCOS-Friendly Meal Prep Breakfast Jars
Grocery List: - Full-fat Greek yogurt - Mixed berries (fresh or frozen) - Old-fashioned oats (GI: 55) - Mixed nuts and seeds - Honey (use sparingly) - Cinnamon - Optional: PCOS-friendly protein powder This recipe aligns with our insulin-resistant friendly guidelines and can be prepared in advance as part of your meal prep routine.
These breakfast jars are specifically designed for women with PCOS, combining protein-rich Greek yogurt for hormone balance, fiber-rich berries for blood sugar control, and essential healthy fats from nuts and seeds. The combination helps maintain steady blood sugar levels throughout the morning, which is crucial for managing PCOS symptoms. The recipe incorporates key nutrients including omega-3 fatty acids, zinc, and magnesium, which are essential for hormone regulation and insulin sensitivity. Try our blood sugar-friendly snack combinations to complement this breakfast.
Prep Time: 15 mins
This recipe includes superfoods such as:
Ingredients
- 1 cup (240g) Greek yogurt (full-fat)
- ½ cup (45g) mixed nuts and seeds (almonds, chia seeds, pumpkin seeds)
- 1 cup (155g) mixed berries (strawberries, blueberries, raspberries)
- ½ cup (40g) old-fashioned oats
- 1 tablespoon (15ml) honey
- ¼ teaspoon cinnamon
- Optional: 1 scoop (30g) PCOS-friendly protein powder
Instructions
- In two 16oz mason jars, layer ingredients starting with Greek yogurt as the base.
- Mix protein powder with yogurt if using.
- Add a layer of oats, followed by nuts and seeds.
- Top with mixed berries and a drizzle of honey.
- Sprinkle cinnamon on top.
- Seal jars and refrigerate for up to 3 days.
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Nutrition Facts
Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 385 kcal | ||
| Fat 18.5 g | ||
| Carbohydrate 42.3 g | ||
| Protein 15.2 g | ||
| Omega 3 2.50 g | ||
| Chromium 15.00 mg | ||
| Zinc 3.20 mg | ||
| Vitamin D 80.00 mcg | ||
| Magnesium 320.00 mg | ||
| B Vitamins 4.50 mg | ||
| Iron 2.8 mg | ||
| Calcium 250 mg | ||
| Cholesterol 25 mg | ||
| Monounsaturated Fat 6.2 g | ||
| Polyunsaturated Fat 4.8 g | ||
| Saturated Fat 4.5 g | ||
| Sodium 125 mg | ||
| Sugar 12 g | ||
| Potassium 450 mg | ||
| Vitamin A 800 mcg | ||
| Vitamin C 35 mg | ||
| Fiber 8.5 g | ||
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