PCOS Snack Ideas

Snacking is important and helpful to any eating plan, particularly for someone with PCOS. Snacks are a great time to add in more nutrients and help to reduce the time between our main meals, meaning that we end up eating every 2-3 hours.

Why is this important? Well, it is important for several reasons:

–          Eating regularly helps you to maintain your energy levels throughout the day

–          Helps to improve your mood

–          Assists with better PCOS symptom management

–          Helps you to maintain stable blood glucose levels over the course of the day

–          Assists in preventing spikes in your insulin levels

–          Helps to keep your hormones balanced. Eating every 2-3 hours helps to reduce the release of the stress hormone cortisol, which can make hormonal imbalances worse

–          It also helps you to make wiser food choices by preventing you from feeling ravenous or as it is better known “hangry” and can help with cravings

Below are some ideas and tips to help you build the right snack for you.

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PCOS Snack Ideas

So now that you know the benefits, how do you build an ideal PCOS snack?

Well you want to start with these 3 main components:

  1. Protein
  2. Fiber
  3. Fats

Aim to include at least two of these in each snack that you eat. If you can, include all three of these components as they will keep you feeling fuller for longer and more satisfied between meals.

Examples of balanced snacks for PCOS include:

Protein Fiber Fats
Full fat Greek yogurt Chia seeds Peanut butter
Nuts Fruit

Eggs Vegetables Cheese


Tuna Wholegrain crackers Almond butter


If you need some snack-spiration, try one of the suggestions below! There are options for everyone, whether you prefer sweet or savory snacks.

Savory snack ideas for PCOS

–          Cheese, hummus and wholegrain crackers

–          Tuna packed in olive-oil on wholegrain crackers

–          Olives and cheese with wholegrain crackers

–          Hard boiled eggs, with veggie sticks and guacamole

–          Air popped popcorn and nuts

–          Avocado on wholegrain crackers

–          Veggie sticks with hummus or tzatziki

Sweet snack ideas

–          Berries with Greek yogurt and hemp seeds

–          Banana and almonds

–          Overnight oats with chia seeds, milk, banana and cinnamon

–          Orange slices with Brazil nuts

–          Apple slices topped with peanut butter

–          Celery sticks topped with almond butter and hemp seeds

–          Oats with fruit and almond butter

Need more snack ideas for PCOS? Check out The PCOS Nutrition Center Cookbook or click here for our Top 25 Snacks for PCOS

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Ships Free!

If you are on the go and choosing a prepared or packaged snack, it is time to put your label reading skills to the test!

Head to the per 100g part of the label, and in general, aim for a snack with:

–          15g/100g or less of sugar

–          120mg per 100g or less of sodium/salt (limit foods which contain more than 400mg per 100g)

–          7.5g per 100g OR 3g of fiber per serve (keep in mind that some products such as dairy foods do not naturally contain fiber)

Try to choose foods with real food ingredients. If the majority of the food label is made up of words that you don’t recognize or can’t pronounce, it probably isn’t something you want to be putting into your body on a regular basis.

And remember, it is important to treat yourself. Eating foods you enjoy is part of a healthy, balanced eating plan and is more sustainable in the long term. Long term deprivation has been shown to lead to increased incidences of binge eating and disordered eating. It is time to move away from labeling foods as “good” or “bad”. They are just food!


Nicole Luke, RD  Located in Sydney, Australia, Nicole is an Accredited Practising Dietitian and Accredited Nutritionist who specialises in nutritional therapy and dietary education for women throughout life’s various stages. Nicole runs a virtual practice, meaning she can see clients world-wide! Nicole works with women looking to conceive and improve their fertility, support a healthy pregnancy, and during their post-partum and breastfeeding journey. Nicole can also assist clients with PCOS and endometriosis. Connect with her on Instagram: @healthforhernutrition or her website, www.nicolelukenutrition.com

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