What snacks can I eat with PCOS?

Most women with PCOS I work with always complain that within 1 – 2 hours of eating they start feeling hungry again. This is generally a sign of insulin resistance. So having a repertoire of go to snacks that will improve your insulin resistance, inflammation and overall health will definitely help you get in control of your PCOS.

So what should you be looking out for?

  1. Chose foods with a Lower glycemic such as whole grains this will help keep your sugar and insulin from spiking.
  2. Each snack should contain protein and/or fat to help you feel full for longer.
  3. Snacks should contain monounsaturated and omega 3 fats – this will once again help you feel full for longer but also help your overall health including your heart health.
  4. Opt for Fibre rich foods to help manage your cholesterol level, satiety, and gut health and to prevent blood sugar and insulin spikes.
  5. Make sure you are drinking enough water throughout the day

Choose two snacks per day in between meals (or after dinner).


Savory examples of snacks:

1. 1 plain salted rice cake with 2 Tbsp hummus

2. 1 cup black olives

3. ¼ cup pumpkin seeds

4. 1/2 bag Terra Veggie Chips

5. ¼ cup hummus + carrot/celery/red pepper/cucumber/jicama sticks

6.  1 hard-boiled egg and 1 baybel cheese

7. 1 hard boiled egg with salt + pepper, onion, and 1/2 avocado mashed and served on crisp bread

8. ½ apple or ½ banana + 1 Tbsp nut butter

9. ¾ cup cooked edamame with sea salt

10. ½ avocado sprinkled with sea salt, 3 cherry tomatoes and 2 small mozzarella balls

11. chickpea puffs

12. Cucumber slices smeared with 2 Tbsp cream cheese and topped with 2 oz smoked salmon

13. ¼ cup feta mixed with ¼ cup chopped cucumbers/onions/carrots/parsley

14. ½ cup low-fat cottage cheese, cherry tomatoes on a rice cake or crisp bread

15. Marinated Cheese with Peppers and Olives: serving size: ½ cup

16. 20g salami or deli meat + 1 hard boiled egg

17. Red pepper slices or cucumber sticks rolled up in 4 oz thinly sliced turkey/ham/roast beef

Sweet examples:

1. ½ apple or ½ banana with 1 Tbsp nut butter + cinnamon

2. Baked apple: 1 apple sliced and baked at 375 degrees F for 30-45 mins with cinnamon and 1 tsp coconut oil

3. 1 plain unsweetened rice cake smeared with 1 tsp nut butter sprinkled with cinnamon

4. 2 Medjool dates with 1 tsp nut butter smeared on each one and dark chocolate chips

5. 2 Tbsp peanuts with 1 Tbsp chocolate chips

6. ½ cup low-fat cottage cheese + ¼ cup berries

7. High Key brownie bites (6 per snack serving)

9. Evolved keto cups (2 pack) any flavor

10. Peanut Butter Energy Balls serving size = 2 fat balls. Double the recipe and freeze so you can have them as a snack whenever you want

11. ¼ cup raisins or dried cranberries with ¼ cup sunflower seeds

12. Frozen banana pop: ½ banana dipped lightly in 2% plain unsweetened yogurt (or non-dairy yogurt) and covered in 1 Tbsp chocolate chips

13. 1 plain salted rice cake with 1 Tbsp nut butter + cinnamon

14. Oatmilk Yogurt + cinnamon + ¼ cup blueberries/chopped strawberries


To learn more about how to manage your PCOS join my PCOS blueprint program