Top 20 Easy Snacks for PCOS From a Dietitian

PCOS Basics

Polycystic Ovary Syndrome, commonly known as PCOS, is a hormonal disorder that affects millions of women during their reproductive years. Women with PCOS typically have high androgens (DHEA, testosterone, and/or DHT), ovulation issues, and/or ovarian cysts. 

These hormonal imbalances can lead to a variety of symptoms, including irregular periods, acne, hair loss, facial hair, and weight gain. 

Not only are these symptoms physically uncomfortable, but they negatively impact self-esteem, emotional well-being, and quality of life. 

If you’re looking for a detailed understanding of PCOS and how nutrition plays a role in managing symptoms, I have a blog on that coming soon!

How Does Nutrition Impact PCOS?

Nutrition plays a really important role in managing PCOS. 

A balanced diet can help regulate hormone levels, improve blood sugar regulation, and ease inflammation, all of which are important factors in improving PCOS symptoms and achieving PCOS remission. 

Many women with PCOS have insulin resistance, meaning their bodies struggle to process sugar and carbs properly. This can lead to higher levels of insulin in the bloodstream, which in turn can stimulate the ovaries to produce excess androgens, adding fuel to the PCOS fire.

Estrogen, a female sex hormone, also plays a role in PCOS and many women who struggle with PCOS also struggle with estrogen dominance. Fortunately, choosing balanced meals and snacks can support healthy estrogen levels too. For even more nutrition tips for estrogen dominance click here. 

Chronic inflammation and excess body weight are two other factors that can increase both androgens and estrogen for women with PCOS. 

More good news -  the foods you eat can lower inflammation and boost your metabolism too. 

By making healthy food choices, you can improve insulin sensitivity, reduce inflammation, maintain a healthy body weight (for your body), and reduce the impact of androgens and estrogen on PCOS. 

Is It OK to Snack if I Have PCOS?

As with most nutrition-related questions, it depends! 

Snacking mindlessly throughout the day can be hard on digestion and lead to overeating. It can also make you less hungry for “real” meals, where you’re more likely to eat nutrient-dense foods. 

Ideally, you’re eating enough whole foods at meal times that you don’t need to snack. 

But we don’t always live in an ideal world, do we?

Smart snacking can be a really helpful tool for women with PCOS, particularly when it comes to maintaining balanced blood sugar. 

Think about blood sugar in terms of the goldilocks principle; we don’t want it to be too high or too low. We’re shooting for “just right”. 

Some women experience stable blood sugar by eating three balanced meals a day.

Other women’s meals are slightly more spread out or they have higher calorie needs, and eating a snack can help bridge the gap to prevent low blood sugar.

Low blood sugar can stimulate the production of cortisol, the stress hormone, in an effort to bring blood sugar up to a healthy, balanced level. Eating a snack is always a better option for restoring blood sugar than relying on stress hormones. 

Avoiding low blood sugar with a balanced snack also means you’ll be less likely to overeat at meal times. Anyone who has tried white knuckling their  way to their next meal,  probably found themselves ravenous and reaching for less healthy options when meal time arrived.

Eating a balanced snack keeps blood sugar and hunger levels in check so you can eat your meal mindfully and stop when your body sends fullness cues to your brain. 

Here’s the caveat. 

It’s easy to get into food “ruts” where we eat similar things day to day. But remember, calorie needs and hunger levels can vary based on activity level, sleep, stress, and what part of your cycle you’re in. 

So avoid “scheduling” a snack and listen to your hunger cues instead. 

If you’re hungry between meals, honor those signals and eat a snack. If you’re not hungry but find yourself in the pantry because you’re stressed or bored, opt for another soothing activity like going for a walk, listening to a podcast, or reading a book. 

In summary - Choose foods that stabilize your blood sugar, pay attention to your hunger and fullness cues, and respond accordingly.

What to Consider When Choosing a Snack for PCOS

When choosing a snack with PCOS, consider these three important factors: 

1. Include at least two of the following: protein, healthy fats, fiber.
2. Choose whole foods over processed foods when possible. 
3. Opt for options that are low in added sugar. Choosing whole foods is a great way to naturally minimize sugar intake but if you do choose a packaged item, aim for less than 6-7 grams of added sugar per serving. 

Not sure what that looks like? Keep reading for some delicious ideas! 

My Top Twenty Favorite PCOS-Friendly Snacks 

Below are a list of my favorite snacks for PCOS that follow the guidelines mentioned above.

1. Apples with almond butter or sunflower seed butter.
2. Chia seed pudding with fresh fruit.
3. Avocado toast with hemp seeds.
4. Homemade trail mix (I recommend a mix of nuts/seeds like almonds, walnuts, pistachios, or pumpkin seeds, a small amount of unsweetened dried fruit, and handful of dark chocolate chips). 
5. Hard boiled eggs with avocado. Sprinkle Everything but the Bagel Seasoning on top for a fun twist.
6. Cottage cheese with Mary’s Gone Crackers crackers or Barnana plantain scoops.
7. Hummus with sliced bell pepper.
8. Yogurt with berries and chia seeds.
9. Healthy lunch meat wrap. Add a spoonful of hummus and a few spinach/arugula leaves to a few slices of lunch meat (I like Applegate) and roll it up inside.
10. Salmon salad (like tuna salad but without the heavy metals). I mix canned salmon with a healthy avocado oil-based mayo and Wildbrine sauerkraut.
11. MUSH overnight oats with a serving of protein powder stirred in.
12. Chomp stick or Epic bar with an apple or other fruit.
13. Siete chips with guacamole.
14. Thunderbird bars - Use code “plateandcanvas” for 15% off your order (Chocolate Almond Butter Sea Salt and Chocolate Coconut Cashew are my favorite flavors).
15. Pistachios and blackberries.
16. Edamame with coconut aminos and a drizzle of tahini. 
17. Half an avocado loaded with black beans and salsa.
18. Dark chocolate and walnuts.
19. Greek yogurt with pear slices and a drizzle of raw honey.
20. Smoothie with healthy fats and protein powder.

PCOS Snack FAQ

Are these snacks helpful for hormone balancing in general?

Yes, eating balanced snacks not only helps with PCOS but also helps support healthy sex hormones, blood sugar hormones, adrenal hormones, and thyroid hormones overall. 

Is fruit ok for PCOS?

Yes - fruit is an important part of a healthy diet for PCOS. Just be sure to pair fruit with a protein or healthy fat instead of eating it alone.  Examples include an apple with a handful of nuts and a square of dark chocolate, Greek yogurt with berries, or cottage cheese and pears or peaches. 

Are protein bars ok for PCOS?

There are so many protein bars available and they’re not all the same. Many protein bars contain as much sugar as a candy bar, are chock-full of additives and preservatives, and void of protein and fiber. 

BUT, there are some good ones out there. Look for bars with whole food ingredients and plenty of protein and fiber. My favorites include Thunderbird bars, Kize bars, and Epic bars.

Are peanut butter and almond butter ok for PCOS? 

Natural peanut butter, almond butter, or any other nut butters are great (and delicious) sources of healthy fat. Almond butter is high in vitamin E which is great for lowering inflammation and lowering high testosterone levels in women with PCOS.

Just make sure you read the nutrition facts label - many nut butters contain added sugars and inflammatory oils. Look for brands that contain just the nut or seed, and sometimes salt. 

Can I eat chips if I have PCOS? 

You can eat chips, but look for brands that use healthy oils like avocado, coconut or olive oil. Many chips are full of inflammatory oils such as canola, sunflower and soybean oils. A few of my favorite brands are Siete, Boulder Canyon, Jackson’s Honest, and Masa. 

As always, pair with a fat or protein like cottage cheese, hummus or guacamole.

What crackers are good for PCOS?

The best crackers for PCOS are made with whole food ingredients, are high in fiber and have minimal preservatives or additives. Good brands to try are Hu, Mary’s Gone Crackers and Simple Mills. 

Is it ok to eat popcorn with PCOS? 

Similar to chips, popcorn can be fine, but look for options made with healthier oils and without preservatives or additives. Lesser Evil is a good pre-popped popcorn brand.  Another option is making popcorn on the stovetop with a healthy oil like avocado oil. 

Side note - popcorn can be hard to digest and causes bloating for some people. Sometimes it’s the popcorn, sometimes it’s the amount of popcorn consumed. Pay attention to how you feel when you eat popcorn and if it doesn’t sit well, try a different salty treat. 

Which fruits should I avoid with PCOS?  

Women with PCOS can enjoy all fresh fruit options - fruit is an amazing source of vitamins, fiber and antioxidants which can be helpful for PCOS.  Just make sure you pair fruit with fat or protein like cheese, nut butter, or jerky to keep your blood sugars stable.

I recommend avoiding a lot of dried fruit, especially high-sugar tropical options like bananas, mango and pineapple.  Dried fruits have higher concentrations of sugar and less water content, making it easy to eat large quantities which could be a blood sugar disaster. 

Is tuna good for PCOS?

Tuna contains healthy, anti-inflammatory omega-3’s and plenty of protein, but it also contains high amounts of heavy metals like mercury. It’s fine to enjoy on occasion, but try not to exceed eating it once or twice a month. 

Opt for canned salmon instead!  Canned salmon contains just as many omega-3’s but lower amounts of mercury and other heavy metals, so it’s a better option to eat on a regular basis.

Are eggs good for PCOS?

Eggs are great for PCOS because they’re full of healthy fats, protein, and micronutrients like choline and vitamin B12. Boiled eggs make an easy and portable snack.

Need Help Navigating Your PCOS? 

If you’re looking for affordable PCOS support on your hormone balancing journey, check out my Restore Program.

The Restore Program is a self-paced course where I walk you through all of the hormone-balancing essentials in a practical, sustainable way: how to build a hormone balancing plate, how to balance your blood sugars, how to lower inflammation, how to support your liver and your gut, and more.

Plus, you get access to live calls with me every month, helpful handouts you can keep forever, and over 70 hormone-balancing recipes.