by Amy Medling, founder of PCOS Diva

With the right breakfast, most of us can make it to lunch without needing a PCOS diet-friendly snack. The time between lunch and dinner, on the other hand, can see a gradual drop in blood sugar. Planning the right snack can help avoid desperate choices. Try to plan ahead. I love to pack and stash snacks in my desk, car, and handbag. You never know when you will be stuck somewhere with limited options.

As you plan your snacks, keep a few things in mind:

• Try to pair a complex carbohydrate with a protein and a fat. Carbs alone will trigger a blood sugar spike. Adding the protein and fat will help you feel satisfied longer.
• Focus on savory snacks. Try to keep sweets to the occasional indulgence. This typically includes fruit.
• Many breakfasts can double (in smaller portions) as snacks. Consider smoothies, protein bars, etc. as options.

Here are some of my favorite PCOS Diet-Friendly Snack options:

Celery Sticks & Nut Butter

4 celery sticks and 1 tablespoon of nut or seed butter with 5-6 raisins or Craisins are a quick and easy snack that will satisfy and hold you until dinner.

 

 

 

Trail Mix

This is the ultimate portable snack. Make a big batch and divide it into serving sized portions to pack and stash.Click here for my PCOS Diet-friendly recipe.

 

 

 

 

Hummus

Try this hummus with some fresh cut veggies like cucumbers, peppers, tomatoes, or broccoli. The chickpeas are a protein & fiber-packed complex carbohydrate and the olive oil adds the little bit of healthy fat that you need. Once you try this, you will never want store-bought hummus again. Click here for the recipe.

 

 

Rosemary White Bean Dip

I love this Italian inspired dip. This appetizer is a favorite at my girlfriend gatherings and family celebrations. Like hummus, white bean dip packs a nutritional punch with tons of protein, vitamins, minerals, and fiber in a tasty package! The olive oil adds the healthy fat your body needs. Click here for the recipe.

 

 

 

 

 

Pumpkin Spice Protein Bars

Packed with protein, fiber, and flavor, I will sometimes leave out the chocolate and have these for breakfast. They will fuel your day with no junky fillers! Make a batch, cut into serving sizes and freeze for nutrition on the go. Click here for the recipe.

 

 

 

 

 

Roasted Pepitas (2 Ways)

Sweet or spicy? Either way you make them, roasted pepitas make a delicious and nutritious PCOS-friendly snack. I keep some around for when I am craving something crunchy. Sometimes, I put a few of the Savor Spiced Pepitas on top of a salad to give it a little kick! Click here for the recipe.

 

 

 

 

 

Avocado and Shrimp Cocktail 

Who said snacks need to be boring? Try a little avocado & shrimp cocktail and spice up your afternoon! Recipe in the PCOS Diva Fall Seasonal Meal Plan.

 

 

 

Avocado Bacon Deviled Eggs

This twist on basic deviled eggs is super-tasty. It is the perfect protein, fat, and nutrient combination for your PCOS snack break. It will leave you refueled, energized, and feeling great! Click here for the recipe.

 

 

 

Spring Rolls

These rolls are a bit of work, but definitely worth it. I love to bring these to parties or treat myself when I want something special. Cut the rolls in half on the diagonal and place them on a platter with Cilantro-Peanut Sauce on the side. Click here for the recipe.

 

Avocado Mash

Mash 1/2 of an avocado with a little sea salt, lime (or lemon) juice, and cayenne (optional). Dip in whole grain or seed crackers.

 

 

 

 

Chocolate (the good stuff)

Sometimes only a little chocolate will do. Luckily, chocolate has health benefits for those of us with PCOS. When the craving strikes, try 2 squares of good-quality chocolate (70 per cent cocoa content or above) with 1 tablespoon of nut or seed butter.

 

 

 

 

 

 

Sundried Tomato and Basil Stuffed Mushrooms 

Packed with omega 3-rich walnuts, these stuffed mushrooms are a PCOS snack that is rich, satisfying and nutritious. Click here for the recipe.

 

 

 

 

Popcorn Snack Mix

Sometimes the best snack is an upgrade of an old favorite. Liven up your popcorn for a gratifying, satisfying, and more nutritious snack! Click here for the recipe in the PCOS Diva Spring Meal Plan.

 

 

 

For more great PCOS diet-friendly snack ideas, check out this list, my Seasonal Meal Plans, Healing PCOS, or the Jumpstart or Sparkle programs!

Amy Medling, best-selling author of Healing PCOS and certified health coach, specializes in working with women with Polycystic Ovary Syndrome (PCOS), who are frustrated and have lost all hope when the only solution their doctors offer is to lose weight, take a pill, and live with their symptoms. In response, Amy founded PCOS Diva and developed a proven protocol of supplements, diet, and lifestyle programs that offer women tools to help gain control of their PCOS and regain their fertility, femininity, health, and happiness.