3 PCOS Smoothie Recipes

PCOS Friendly Smoothie Ingredients and Recipes

Smoothies are packed with vitamins, minerals and antioxidants but if you have PCOS it’s important to choose the right, low carb smoothie ingredients that will keep your blood sugar stable and help to improve insulin resistance.

It’s easy to overload smoothies with too many natural sugars, which will derail your PCOS diet.

In this article I’ve put together a list of the best PCOS smoothie ingredients along with 3 of my favorite, easy to prepare low carb smoothie recipes.

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PCOS Smoothie Recipes

Polycystic Ovarian Syndrome (PCOS) is linked to insulin resistance, so it’s important for women with PCOS to avoid processed carbohydrates and foods with added sugars including white bread, most cereals, pasta, cookies, cakes and fries.

These foods raise blood sugar levels and make insulin resistance worse.

Breakfast Options for PCOS

If you have PCOS and you’re wondering what to have for breakfast, smoothies are a healthy and quick option, especially when you don’t have much time in the morning.

Smoothies are low in calories but if they contain the right balance of protein, carbohydrates, fat and fibre they can keep you full and assist you to improve your insulin resistance, increase fertility and lose excess weight without feeling hungry.

Diet is one of the most important factors for women suffering from PCOS and sticking to a healthy low carb eating plan can help to reduce the symptoms of PCOS and help you to feel well again.

What’s the difference between PCOS smoothies and regular smoothies?

PCOS smoothies usually contain more vegetables than fruit. This is to keep your blood sugar stable and avoid the sugar rush that makes insulin resistance worse and leads to cravings for sugary, high carb foods a few hours later.

In my naturopathy clinic, my PCOS clients achieved good results when replacing one meal a day (usually breakfast) with a PCOS friendly smoothie.

If you feel like you need something more substantial for breakfast, you can use less liquid and make a smoothie bowl and top it with low carb fruit, flaked coconut, chopped nuts or seeds.

You can also double the recipe and enjoy the rest as a snack later in the day.

Healthy smoothie

Here are 9 of the best PCOS smoothie ingredients:

1. Protein Powder

Protein powder is a helpful addition to PCOS smoothies because protein takes a few hours to be digested so it will help to keep you full.

I recommend vegetarian sources of protein powder like pea protein or rice protein for PCOS rather than whey protein, which is made from milk because studies have found a link between dairy consumption and PCOS. [1]

It’s important to check the ingredient list to make sure that the protein powder doesn’t contain sugar or artificial sweeteners.

2. Berries

Strawberries, blueberries, raspberries and blackberries are low in calories and sugar but high in fiber and antioxidants.

Berries give a hint of natural sweetness and help to disguise the taste of greens in your smoothie.

Frozen berries are just as nutritious as fresh berries, so you can use them all year round.

3. Chia Seeds

Chia seeds are packed with nutrients including minerals, antioxidants and healthy fats. They also contain fiber and protein to keep you full.

To make your smoothie extra creamy, you can combine equal parts chia seeds and water and let it sit for 5 – 10 minutes to form a gel.

4. Stevia

Stevia is a natural sweetener that is extracted from the plant Stevia rebaudiana.

It contains zero calories and is 200 times sweeter than sugar so you only need to use a tiny amount. [2]

Stevia doesn’t raise blood sugar levels so it’s a great natural alternative to sugar.

5. Cinnamon

Cinnamon is a popular spice that helps to improve the metabolism of glucose, regulate blood sugar levels and insulin levels and improve insulin sensitivity. [3]

6. Healthy Fats

Healthy fats are an essential part of a balanced diet and help with hormone production, so be sure to include a small amount of avocado, coconut oil, nuts or nut butter to your smoothie.

7. Leafy Greens

Greens, like kale, spinach, arugula (rocket) and lettuce are highly alkalizing and packed with nutrients. They’re are also high in fiber and low in calories.

8. Cacao Powder

Cacao powder is made from cold-pressed unroasted cacao beans. 

It’s rich in minerals and antioxidants and it’s a good way to get the taste of chocolate without the sugar. [4]

9. Liquids

There are many different liquids you can use for the base of your smoothie including water, coconut water, coconut milk, almond milk or rice milk.

As I mentioned earlier, it’s best to avoid cow’s milk and yogurt because of their link to PCOS.

Weight loss smoothie ingredients

Here are 3 of my favorite PCOS friendly smoothie recipes:

PCOS Berry Smoothie

  • 1 cup almond milk (unsweetened)
  • 2 tablespoons protein powder (rice or pea protein)
  • ½ cup mixed berries (frozen)
  • ½ banana (frozen)
  • 1 cup spinach (frozen)

PCOS Green Smoothie

  • 1 cup baby spinach leaves
  • 1 teaspoon chia seeds soaked in 1 cup of water for 10 minutes
  • 1 tablespoon protein powder (rice or pea protein)
  • 1 cup blueberries
  • Ice as needed

PCOS Cinnamon & Vanilla Smoothie

  • 1 cup almond milk (unsweetened)
  • 1/2 cup coconut yogurt
  • 1 scoop vanilla protein powder (rice or pea protein)
  • 1 banana (frozen)
  • 1/8 tsp ground cinnamon
  • Ice as needed


Add all ingredients to the blender and blend until smooth.

To make a smoothie bowl, reduce the liquid ingredients and serve in a bowl with toppings (crushed nuts, seeds, coconut flakes or chopped fruit).

PCOS low-carb smoothies

PCOS friendly smoothies are a healthy, nutritious option for breakfast or a snack.

Just be sure to include lots of greens, healthy fats and protein powder to help manage your PCOS symptoms naturally.

Have you tried any PCOS smoothie recipes? Let me know in the comments below.

PCOS Smoothie Recipes and Low Carb Ingredients

Kelly Martin

Hi, I'm Kelly Martin, a qualified Nutritionist and Herbal Medicine Practitioner. I have a passion for all things natural, healthy and holistic. I created this blog to share my knowledge and inspire women who are looking for natural health solutions. Read more

This Post Has 12 Comments

  1. I had no idea that PCOS affected your metabolism as well. I always just thought it was intense pain. That’s horrible enough on it’s own, but then you add dietary issues on top of it. At least people have excellent information like this to help them.

  2. This is awesome! I have two friends with PCOS and I will be passing this along!

  3. I am sending the link to this blog post to my high school best friend. Her daughter has PCOS and I know she wants to help her daughter to be free of this illness. Thanks for collating this list of food that would help women with PCOS.

  4. Great stuff!! I’m always on the lookout for new smoothie recipes. I have a smoothie for breakfast most mornings,

  5. These are all great smoothie recipes especially protein powder and berries which I have already tried a couple of times, and it’s superb. 🙂

  6. Wow! I didn’t know that there’s special smoothies for PCOS. They sound so refreshing! Great list of ingredients too.

  7. Wow. Thank you for sharing this informative post. I agree with these low carb smoothies for those who have PCOS. I must recommend this to my friends.

  8. These smoothies looks quite refreshing. It’s great that people with PCOS can enjoy something like this and it helps them too.

  9. I had no idea what PCOS was before reading your post. Thank you for enlightening me!

  10. I have a Ninja that is just dying to be used again. I would love to make some of these smoothies for myself!

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