PCOS-Friendly Recipe to Balance Hormones and Blood Sugar

If you struggle with cravings, energy dips, or that mid-afternoon crash, your blood sugar may be driving more of your PCOS symptoms than you realise. This simple recipe is designed to help you feel more balanced, with steady energy, fewer cravings, and support for hormone health.

In PCOS, blood sugar swings can make everything feel harder: poor sleep, weight gain, breakouts, and even irregular periods. That’s why one of the most effective (and often overlooked) steps is to build meals that keep your glucose stable, starting with the right balance of protein, fibre, and healthy fats.

This PCOS-friendly dish is quick to prepare, keeps your energy steady, and helps your body feel safe and nourished. No extreme diets or cutting everything out, just smart, blood sugar-supportive choices that work in real life.

If you are struggling with cravings scroll down to get my Free 5-Day Crush PCOS Cravings meal plan.

Why This Simple Recipe is Great for PCOS & Hormone Health

✔ High in protein (25g per serving): Helps stabilise blood sugar, reduce cravings, and support muscle maintenance.

✔ Rich in healthy fats: Avocado and olive oil provide essential fats for hormone production.

✔ Anti-inflammatory benefits: Turmeric and pumpkin seeds help reduce inflammation, a key issue in PCOS and insulin resistance.

✔ Magnesium-rich spinach: Supports stress management, improves insulin sensitivity, and aids in relaxation.

Recipe: Protein-Packed Hormone-Balancing Omelette

Servings: 1

Prep Time: 5 minutes

Cook Time: 10 minutes

Ingredients:

• 3 medium eggs (21g protein)

• 30g feta or cottage cheese, crumbled (4g protein)

• 50g baby spinach (rich in magnesium)

• ¼ avocado, sliced (healthy fats for hormone support)

• 1 tsp extra virgin olive oil (anti-inflammatory)

• ½ tsp turmeric (supports hormone balance)

• ¼ tsp sea salt

• ¼ tsp black pepper

•1 tbsp pumpkin seeds (zinc for hormone health)

Instructions:

1. Whisk the eggs in a bowl with turmeric, sea salt, and black pepper. Whisking well ensures a fluffy, evenly cooked omelette.

2. Heat olive oil in a non-stick pan over medium heat. Olive oil is a great source of monounsaturated fats, which support hormone production and heart health.

3. Add spinach to the pan and cook for 1-2 minutes until wilted. Spinach is high in magnesium, which helps reduce stress hormones and improve insulin sensitivity.

4. Pour the eggs over the spinach and cook for 3-4 minutes, allowing the edges to set before flipping or folding.

5. Sprinkle crumbled feta cheese on top and fold the omelette in half. Feta provides protein and calcium, which are essential for bone health, especially during perimenopause.

6. Serve with sliced avocado on top and sprinkle with pumpkin seeds for an extra boost of healthy fats and minerals.

Nutritional Benefits for PCOS & Insulin Resistance

This balanced meal is ideal for women struggling with hormonal imbalances like PCOS, weight gain, or insulin resistance.

Here’s why:

✔ Protein (25g per serving): Keeps you fuller for longer, prevents cravings, and stabilises energy levels.

✔ Healthy fats: Support PCOS hormone balance, reduce inflammation, and improve insulin sensitivity.

✔ Magnesium & zinc: Found in spinach and pumpkin seeds, these minerals help regulate stress hormones and improve metabolic function.

✔ Low-carb & blood sugar-friendly: This meal supports balanced blood glucose levels, reducing energy crashes and cravings.

When to Eat This for Hormone Balance

This hormone-friendly omelette can be enjoyed at any time of day, but it’s especially beneficial for:

• Breakfast: A high-protein start to the day helps regulate blood sugar and cravings, especially in women with hormone imbalances like PCOS.

• Post-workout meal: The protein supports muscle recovery and metabolism.

• Light evening meal: The magnesium from spinach and pumpkin seeds helps with relaxation and sleep quality.

Are you struggling with cravings and constant hunger related to PCOS? My Free meal plan is designed for you!

Balancing your blood sugar can help reduce cravings, boost energy, and keep you feeling fuller for longer.

Take the first step with my free nutritionist approved 5-Day Crush Cravings Meal Plan – designed to keep you satisfied while enjoying delicious, nutrient-dense meals.

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Personalised Support for Women With PCOS

I'm Lisa, BANT registered hormone balance, PCOS nutritionist and weight loss health coach. I work with women locally in Manchester and online across the UK.

If you need personalised guidance, take a look at my online 1:1 Programme. This 12-week programme is designed ease hormonal chaos and balance PCOS.

My nutrition programme provides tailored 1:1 support to help you balance your hormones, improve metabolism, so you can lose weight and feel your best without restrictive dieting.

Not sure if your symptoms are hormonal?

Book your free call, a 30-minute call to explore what could be behind your weight gain, fatigue, low mood, or irregular cycles.

Find out if your hormones might be playing a role, and what to do next.

Book a free call to find out more.

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

Disclaimer

This blog is for general information and educational purposes only. It is not intended to provide medical advice, diagnose health conditions, or replace personalised care from a qualified healthcare professional. As a BANT-registered nutritionist, I offer nutrition and lifestyle support to help manage and improve health outcomes, but I do not diagnose or treat medical conditions. Always consult your GP or healthcare provider before making changes to your diet, lifestyle, or supplements, especially if you have a medical condition, take prescription medication, or are pregnant or breastfeeding. Individual needs can vary, and what works for one person may not be appropriate for another. All information is evidence-based to the best of my ability at the time of writing, but research and guidance can evolve. If you're looking for tailored support, please get in touch to book a 1:1 consultation.