PCOS Snack Ideas to Balance Blood Sugar and Beat Afternoon Cravings

PCOS Snack Ideas – Key Points

• Choose snacks with protein, fibre, and healthy fats.

• Balance blood sugar to reduce cravings and energy dips.

• Plan snacks to support weight management and hormone health.

• Include simple, easy-to-prepare options for busy days.

• Track cravings and energy to find what works best for you.

Why snacking matters for PCOS

If you have PCOS, you’ve probably noticed that skipping meals or reaching for a quick sugary snack can leave you feeling tired, irritable, and craving more sugar a few hours later. That’s because insulin which is the hormone that helps move glucose into your cells, often doesn’t work as efficiently in PCOS. This can cause bigger blood sugar swings, leading to fatigue, cravings, and difficulty managing weight.

Choosing balanced snacks that combine protein, fibre, and healthy fats helps stabilise blood sugar between meals and keeps energy and mood steady throughout the day.

If you’d like a deeper explanation of how this works, read my blog: How to stop cravings and balance blood sugar.

How to build a balanced PCOS snack

When planning snacks, use the 3-2-1 formula I teach inside my programmes:

• 3: Aim for around 3g of fibre (from fruit, veg, oats, seeds, or nuts)

• 2: Include at least 2g of protein (yoghurt, eggs, nut butter, hummus)

• 1: Add a portion of healthy fat (nuts, seeds, olive oil, avocado)

This balance helps slow digestion, keep glucose steady, and reduce that cycle of energy highs and crashes that many women with PCOS experience.

20 Easy PCOS Snack Ideas

Here are some simple, satisfying snack ideas that fit easily into a busy workday or after the gym:

Protein-rich snacks

1. Greek yoghurt with chia seeds and a handful of berries

2. Boiled eggs with cherry tomatoes and sea salt

3. Cottage cheese with cucumber slices and smoked paprika

4. Roasted chickpeas or edamame beans

5. Turkey or chicken slices wrapped around avocado

Fibre and healthy fat combos

6. Apple slices with almond or peanut butter

7. Celery sticks with hummus and a drizzle of olive oil

8. Handful of mixed nuts (almonds, walnuts, pistachios)

9. Oatcakes topped with mashed avocado and pumpkin seeds

10. Sliced pear with ricotta and cinnamon

Satisfying savoury snacks

11. Mini frittata muffins made with spinach and feta

12. Tuna and sweetcorn salad with olive oil

13. Wholegrain rice cakes with tahini and cucumber

14. Olives with a few cubes of cheese

15. Roasted vegetable skewers with pesto dip

For sweet cravings

16. Plain Greek yoghurt with cacao nibs and raspberries

17. Date stuffed with almond butter (just one or two for balance)

18. Homemade energy balls made with oats, nut butter, and flaxseeds

19. Berries with a sprinkle of hemp seeds

20. Dark chocolate (at least 85%) with a handful of nuts

If you tend to crave sugar mid-afternoon, snacks like Greek yoghurt with seeds or apple slices with nut butter are great options to keep glucose stable and reduce cravings naturally.

Best times to snack for PCOS

Regular, balanced eating helps stabilise insulin and cortisol, the two hormones that are often disrupted in PCOS.

• Between lunch and dinner: A small protein-rich snack can help you avoid the 4pm slump.

• After workouts: Combine protein and carbs (like yoghurt and berries) to support muscle recovery and blood sugar control.

• Before bed: If you wake during the night, a light protein snack (such as a few spoonfuls of yoghurt) can help keep blood sugar steady overnight.

Snacking mistakes to avoid

• Relying on low-calorie or “diet” snacks – these are often high in refined carbs or artificial sweeteners that can trigger cravings.

• Eating only fruit – fruit is great for nutrients, but pairing it with protein or fat helps reduce blood sugar spikes.

• Mindless snacking – if you often snack out of habit rather than hunger, try to pause and check whether you’re physically hungry or just tired or stressed.

For more on how to support weight management and hormone balance through nutrition, read: Weight Loss with PCOS.

Practical tips for busy days

• Prep ahead – batch-cook boiled eggs, chop vegetables, and portion nuts at the start of the week.

• Keep a snack drawer – stock your desk or bag with quick options like oatcakes, nut butter sachets, or seeds.

• Stay hydrated – dehydration can increase cravings; aim for at least 1.5–2 litres of water daily.

• Watch caffeine – excess coffee can raise cortisol, which affects blood sugar balance. Pair your morning coffee with protein and fibre to buffer the impact.

Here are some of my favourite PCOS-friendly snacks, with no fancy ingredients, no complicated prep, just real food that works with your body.

1. Boiled Eggs + Hummus or Veg Sticks

A great combination of protein, healthy fats, and fibre. Boil a few eggs in advance and keep them in the fridge for up to 5 days.

Tip: Add cucumber or pepper sticks for extra crunch and fibre.

2. Apple Slices + Nut Butter

Apples provide fibre and natural sweetness, while almond or peanut butter adds healthy fat and protein.

PCOS tip: Choose a no-added-sugar nut butter and stick to around 1 tablespoon.

3. Greek Yoghurt + Berries + Chia Seeds

Full-fat Greek yoghurt is a good source of protein and probiotics. Add a handful of berries and sprinkle with chia seeds for fibre and omega-3s.

Check the label: Aim for 10g+ protein per serving and avoid added sugars.

4. Handful of Nuts + 1 Piece of Fruit

Almonds, walnuts or Brazil nuts are a hormone-supportive option paired with a lower-GI fruit like a pear or small orange.

Good for: Busy workdays when you need something quick and portable.

5. Mini Frittata Muffins

Make a batch on Sunday with eggs, spinach, mushrooms, and herbs. Keep in the fridge or freeze for grab-and-go hormone support.

High in: Protein, iron, B vitamins and antioxidants.

6. Chickpea Puffs or Roasted Edamame

Great for crunch lovers who want a savoury snack with protein and fibre. Look for low-salt options with minimal added ingredients.

Swap out: Crisps or crackers for these more balanced alternatives.

7. Protein Smoothie (Small Portion)

Blend unsweetened protein powder with almond milk, half a banana, and flaxseed for a quick snack that stabilises blood sugar.

Important: Keep portions small to avoid overloading sugar or carbs if you're between meals.

Snacks to Be Cautious With

Even “healthy-looking” snacks can spike insulin if they’re mostly sugar or refined starch. Watch out for:

• Granola or cereal bars (even oat-based ones often contain more sugar than expected)

• Rice cakes on their own (pair with nut butter or avocado for balance)

• Fruit juice or dried fruit without protein

• Vegan snacks that are low in protein and high in carbs

How to Snack Smarter with PCOS

• Don’t snack just for the sake of it. Use snacks strategically to bridge longer gaps between meals (especially if your energy or mood drops).

• Prioritise real food. Ultra-processed snacks can worsen insulin resistance and inflammation.

Keep emergency snacks handy. A small pot of nuts, some oatcakes with almond butter, or even a clean protein bar can help you avoid the biscuit tin when you’re hungry and in a rush.

Natural Hormone Balance

You don’t need to overhaul everything at once. Just swapping one sugary snack for a more balanced option can make a difference to your energy, cravings, mood, and long-term hormone health.

If you’re looking for more personalised support, I offer 1:1 online consultations and tailored nutrition programmes with practical meal planning, recipes and snack ideas that fit your routine.

Take the next step

If you’re ready to get your cravings under control and feel more energised, join my free 7-day guide:

👉 The PCOS Cravings & Blood Sugar Reset

It includes a simple daily plan, snack list, and blood sugar tracker to help you feel more balanced within a week.

Struggling with symptoms like fatigue, cravings, bloating, or stubborn weight gain? I work online with women across the UK, through my 12-week Hormone Shift Method for weight management, pregnancy planning and fertility, which combines targeted nutrition, gut support and hormone balancing steps in a clear weekly format. 

You’ll get science-backed strategies, optional functional testing, and regular support—without extreme diets or quick fixes.

Book a 30-minute discovery call or download your Free Hormone Health Snapshot to find out where to start.

• Book Your Strategy Call

• If you've just come off the pill, download the Free Hormones Snapshot

Updatd in October 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.