Are you feeling snack-y but not sure what the most PCOS-friendly snacks would be?
Often times I find clients with PCOS questioning whether or not snacks are okay to eat at all. The answer is YES!
I get requests for PCOS-friendly snack recommendations all the time on Instagram.
Below I’m sharing my best, dietitian-approved ideas for making satisfying PCOS-friendly snacks.
Let’s get snackin’!
When to eat a snack
First, it’s important to note that if you’re feeling “snacky” all day, all the time, this isn’t normal. You could be dealing with insulin resistance, blood sugar issues, or not having adequate meals. You need to address this first.
Otherwise, to me, snacks are simply another opportunity for nourishment and can be helpful, even for those with PCOS.
Some people don’t need a snack between meals, and that’s okay!
But many others do, especially if your meals are spaced further apart.
If it’s been a bit too long between meals, more than 3-4 hours, a satisfying snack is probably a good idea.
PCOS-friendly snacks between meals can help:
- keep blood sugar balanced
- provide energy and nutrition
- prevent you from getting too hungry or overeating later
How to make the best snack for PCOS
Here’s my best tips to making PCOS-friendly snacks:
- Make it a combo: Include a combo of protein or fat PLUS a carbohydrate/fiber food. This helps keep blood sugar and insulin balanced, while providing the energy your body needs. This is important because those with PCOS often have insulin resistance, which drives symptoms.
- Plan and prepare: Include your snack combos in your meal plan or when you grocery shop. Prepare your snacks ahead of time, if needed, so they are ready-to-go for the week. And plan them into your day, anticipate when you’ll need one.
- Include an easy to-go snack: When we’re out and about, it’s nice to have a snack when hunger strikes and prevent yourself from getting low blood sugar. Nuts, trail mix, or protein bars work well.
- Keep it simple. You’re welcome to make a recipe, but you can simply combine two foods together for a quick and easy snack.
- Bonus tip: I love these silicone reusable bags for stashing my snacks!
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See the list below for ideas, and feel free to mix and match!
31 PCOS-friendly snacks
- Greek yogurt + peach + nuts
- Shredded mozzarella + pepperoni + crackers
- PCOS-Friendly Breakfast: Peanut Butter Oat Bites
- Apple slices + warm peanut butter
- Skyr yogurt + peanut butter + apples
- Nectarine slices + almonds + cinnamon
- Hummus + bell peppers
- Roasted chickpeas + orange
- Bean dip + grainy chips or crackers
- Salsa + black bean chips
- Tzatziki dip + veggies
- Peaches + pecans
- Cheese + crackers
- Cheese stick + Love Corn
- Boiled eggs + melon
- Avocado toast
- Protein waffle + almond butter
- Mixed nuts + chocolate
- Guacamole + veggies
- Whole grain bread + turkey slices
- Peanut butter sandwich
- Trail mix
- Meat stick + veggies + dip
- Cottage cheese + pineapple
- Tuna + crackers
- Easy Peach-Strawberry Smoothie for PCOS
- Oatmeal + protein powder + ground flaxseed
- Leftovers from dinner
- Muffin + boiled eggs
- Chicken salad + crackers
- Nut/granola bar like KIND Nut Bars
Tips and Takeaways
Snacks are an easy way to nourish your body and PCOS.
Plan and prepare snacks that include a protein/fat food paired with a carb/fiber food.
Choose a few snack ideas from this list above to keep on hand.
Want more PCOS-friendly meal and snack ideas? Check out the Ultimate PCOS-Friendly Meal Guide for over 130 meal ideas + recipes!
You’ll also love:
Happy snacking!
