PCOS Gut-Healthy Buddha Bowl Recipe for Hormone and Blood Sugar Support

When you’re living with PCOS, supporting gut health can make a real difference to your hormones, energy, and symptoms like bloating or cravings. This PCOS-friendly Buddha bowl is one of my go-to recipes for clients who want something easy, satisfying, and packed with fibre, protein, and anti-inflammatory nutrients.

It’s not just a pretty bowl, it’s built to support your insulin levels, hormone clearance, and digestion. Whether you’re working on weight loss, trying to rebalance your cycle, or simply want a nourishing lunch that keeps you full, this one ticks all the boxes.

Why Gut Health Matters in PCOS

There’s a strong connection between your gut microbiome and hormone balance. In women with PCOS, the gut can influence:

• Insulin sensitivity and blood sugar control

• Oestrogen metabolism and hormone clearance

• Inflammation levels

• Cycle regularity and ovulation

When your gut is supported, your whole system works better. That’s why this recipe includes fibre-rich vegetables, fermented foods, slow-release carbs, and healthy fats - all shown to benefit gut and hormone health.

Gut-Healthy Buddha Bowl Recipe

Serves: 2

Prep Time: 20 minutes

Cook Time: 25 minutes

Ingredients

For the base:

• 1 cup cooked quinoa or brown rice

• 1 handful of mixed salad leaves (e.g., rocket, spinach, watercress)

For the roasted vegetables:

• 1 medium sweet potato, diced

• 1 courgette, sliced into half-moons

• 1 red pepper, chopped

• 1 tsp olive oil

• 1 tsp smoked paprika

For the gut-friendly toppings:

• ½ cup cooked chickpeas or black beans

• 1 small avocado, sliced

• 2 tbsp fermented vegetables (e.g., sauerkraut or kimchi)

• 1 tbsp pumpkin seeds

• 1 tbsp toasted sesame seeds

For the dressing:

• 2 tbsp tahini

• Juice of 1 lemon

• 1 garlic clove, minced

• 1 tsp apple cider vinegar

• 2 tbsp water (to thin the dressing)

Instructions

1. Prepare the roasted vegetables:

Preheat the oven to 200°C. Toss the sweet potato, courgette, and red pepper with olive oil and smoked paprika. Spread onto a baking tray and roast for 25 minutes, turning halfway through, until golden and tender.

2. Cook the quinoa/rice:

While the vegetables roast, cook the quinoa or brown rice according to the packet instructions. Fluff with a fork and set aside.

3. Make the dressing:

In a small bowl, whisk together the tahini, lemon juice, minced garlic, apple cider vinegar, and water until smooth and creamy. Adjust consistency by adding more water if needed.

4. Assemble the Buddha Bowl:

Divide the cooked quinoa or rice between two bowls. Layer on the mixed salad leaves, roasted vegetables, chickpeas or black beans, avocado slices, and fermented vegetables.

5. Add the finishing touches:

Sprinkle with pumpkin seeds, toasted sesame seeds, and drizzle generously with the tahini dressing.

6. Serve and enjoy:

Mix everything together before eating to combine the flavours. Top with avocado, sauerkraut or roasted chickpeas and red onion to garnish. This bowl can be enjoyed warm or cold, making it perfect for meal prep or a quick lunch.

PCOS Benefits at a Glance

• Balances blood sugar with slow-digesting carbs and fibre

• Supports gut health through prebiotics (from veg and pulses) and probiotics (from fermented foods)

• Reduces inflammation thanks to antioxidants and healthy fats

• Encourages oestrogen clearance via high-fibre plant foods

• Improves satiety and energy without blood sugar crashes

Tips for Real-Life Meal Prep

• Prep once, eat twice: Double the roasted veg and quinoa to make lunches easier during the week.

• Customise it: Add cooked lentils, grilled chicken, or tofu for extra protein.

• Watch portion balance: Include half your plate in non-starchy veg, one quarter protein, one quarter carbs for hormone-friendly balance.

• Stay hydrated: Fibre and fermented foods work best when paired with water. Aim for 1.5–2L daily.

This Buddha bowl is one of those simple, satisfying meals I often recommend in my 12-week PCOS Hormone Shift Method. It’s flexible, packed with hormone-supportive nutrients, and easy to batch cook or customise.

If you’re working on your cycle, energy or weight, this is the kind of recipe that supports your goals while still tasting great.

I am a BANT registered nutritionist, specialising in hormonal health and weight loss for women struggling with PCOS.

I provide online nutrition advice and functional testing for women locally in Manchester and across the UK and Europe. Book your FREE no-obligation call to find out more.

For more tips on healthy eating and simple nutritionist approved recipes for health and weight loss or meal plans, get in touch with me or check out my nutrition programme, designed to help busy women with PCOS, improve fertility, balance hormones and lose weight naturally.

Updated in June 2025 to reflect new PCOS research and nutrition strategies. 

Disclaimer:

This recipe is provided for general educational purposes and does not replace individual nutrition advice. Always consult your nutritionist or healthcare provider for personalised support.