PCOS Power Porridge

A warm bowl of porridge can feel grounding and comforting on cold winter mornings, especially when the weather is icy and you need something nourishing before the day gets busy. For many people with PCOS, starting the day with a balanced breakfast that combines protein, fibre and healthy fats can help support steadier energy and appetite through the morning.

Traditional porridge made only with oats can sometimes lead to a sharper rise in blood sugar. This PCOS Power Porridge is a more balanced version that blends oats with flaxseed, chia and hemp seeds for added fibre and texture. It also includes a protein option that brings the meal to at least 30 g protein, which can help support fullness and reduce the likelihood of mid-morning energy dips.

Why this porridge works well for PCOS

Oats are naturally rich in beta glucans, a type of soluble fibre that slows digestion and supports a more gradual rise in blood glucose. When paired with additional fibre from seeds, healthy fats from nuts and a meaningful amount of protein, they create a breakfast that helps keep you satisfied and energised for longer.

For people managing PCOS, meals that combine fibre and protein can support more stable hunger patterns and make it easier to maintain balanced eating through the day. This recipe provides more than 10 g fibre and more than 30 g protein, all in a warm and comforting bowl.

Serves: 1

Dry ingredients

• 25g porridge oats
• 2 tbsp ground flaxseed
• 1.5 tbsp chia seeds
• 1 tbsp shelled hemp seeds
• 15 g mixed nuts, roughly chopped

Protein options (choose one)

All options bring the recipe to at least 30 g protein.

Option A: Balanced and best tasting

• Half scoop protein powder
• 100 g Greek yoghurt, added on top

Option B: Higher protein, no yoghurt

• One full scoop protein powder

Option C: No protein powder

• 150 g Greek yoghurt
• An additional tablespoon of hemp seeds

Liquid

• 150 to 200 ml water or milk of choice (dairy or unsweetened plant milk)

Toppings

• Berries
• A pinch of cinnamon
• Extra nuts or seeds if desired

Method

1. Add the oats, flaxseed, chia seeds and hemp seeds to a small saucepan and stir to combine.
2. Pour in the water or milk and let it sit for a minute, so the chia seeds begin to thicken.
3. Warm gently for five to seven minutes, stirring often, until creamy. Add extra liquid if required.
4. If using protein powder, remove from the heat and whisk it in gradually.
5. Spoon the porridge into a bowl and add Greek yoghurt if using.
6. Top with berries, nuts and cinnamon.

Flavour variations

Blueberry and Lemon
Stir through frozen blueberries while cooking and finish with lemon zest.

Cocoa and Almond
Add a teaspoon of cocoa powder before cooking and top with chopped almonds.

Ginger and Pear
Add chopped pear and a little ground ginger for a warming winter flavour.

Serving suggestions and storage tips

Make ahead
Combine the dry ingredients in a jar so breakfast is quick to prepare on busy mornings.

Storage
Cooked porridge keeps for up to two days in the fridge. Add a splash of liquid when reheating.