Top 20 Healthy PCOS Snacks [Dietitian Approved Picks]

Looking for snacks ideas that support your PCOS journey and leave you feeling full and satisfied?

You’re in the right place, I am going to tell you how to build the perfect snack for PCOS and give you my top 20 PCOS snack ideas. 

I am so excited for you to try some new snacks so that you can feel fueled and energized throughout your day!

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The Importance of Snacking

Snacks can help us get from one meal to the next without getting overly hungry, low energy, cranky, and hypoglycemic. These symptoms are very common in people with PCOS who skip meals or go too long without eating. 

Stabilize Blood Sugar

When you have PCOS, it is so important to snack in between meals. Snacking can help to stabilize and maintain healthy blood sugar levels (1).

PCOS makes you more susceptible to something called reactive hypoglycemia (2). This can cause dips in blood sugar when you do not have balanced meals or snacks. This is why it is important to eat the right kinds of snacks with PCOS. 

Reduce Cravings

Snacking can also help manage cravings and make you more in tune with your hunger and fullness cues. This happens because snacking helps you to not become overly hungry which can increase cravings. Snacks are also a great way to incorporate fun foods into your diet!

When to Snack

There are many reasons to eat a snack and there is no right or wrong time. Remember that eating with PCOS does not have to be perfect, we are mainly aiming for balance.

When you’re hungry

One of the best times to eat a snack is when you’re hungry for one! It’s as simple as that, if you feel hungry at any point in between meals, this is a perfect time for a snack.

Depending on when your next meal is, you can adjust the size of your snack. If you know that you won’t be eating for 3 hours, then you may want to have a larger, more filling snack. If it’s an hour before dinner and your already feeling hungry, this could be the perfect opportunity for a light snack.

When your blood sugar is getting low

Many people with PCOS experience low blood sugar throughout the day, this often happens with reactive hypoglycemia (3). Getting to know your body better can help you to decide how often you may need to snack to keep your blood sugar stable.

Signs of low blood sugar are being nauseated, feeling faint, sweating, fast heart rate, headache, and irritability (4).

I recommend trying to eat something every 3-4 hours. you can decide the timing of your snacks based on when your meals are. Some people also may benefit from eating more frequently, such as every 2 hours. Everyone’s needs are different, so it is important to speak with a dietitian to establish your unique needs.

Before a workout

It’s important to make sure you have fuel before exercising, no matter what exercise you are doing. If you haven’t eating with the last 2-3 hours, then a snack before a work out is necessary.

Snacking before a workout can help to reduce stress on the body, improve your workout quality, improve recovery, and can help you to build more muscle (5). Snacks before exercise can also help to improve insulin resistance (6).


Make sure to include a good source of carbs with this snack, this is the main fuel that your body needs for exercise!

The 3 Components of PCOS Friendly Snacks

There are a few key building blocks to a healthy snack for PCOS. A healthy snack is one that satisfies our hunger, maintains a stable blood sugar, and that nourishes us both physically and mentally. 

To make sure that all of these things are met, we need to include protein, fiber, and fat with our snacks. All three of these components help to keep you fuller for longer and help to stabilize your blood sugar. 


  • Eggs
  • Meat
  • Seafood
  • Nuts & Seeds
  • Soy products
  • Protein powders
  • Dairy products
  • Beans & lentils


  • Nuts and seeds
  • Whole grains
  • Beans & lentils
  • Fruit
  • Vegetables 


  • Avocado
  • Olives
  • Nuts & seeds
  • Oil
  • Nut butters
  • Hummus
  • Dairy (2% fat or higher)
  • Fatty fish 

Now that we’ve discussed what makes a healthy snack for PCOS, I’m going to give you 20 of my favorite snacks in the next section. 

Top 20 Healthy PCOS Snacks

  1. Greek yogurt + peanut butter powder* + apple slices
  2. Cheddar cheese + whole wheat crackers + sliced cucumbers
  3. Carrot sticks + hummus + pita
  4. Cottage cheese + raspberries + walnuts
  5. Sliced turkey + sliced bell peppers + sliced provolone
  6. Cherry tomatoes + fresh mozzarella
  7. Protein smoothie
  8. boiled eggs + avocado + whole wheat toast
  9. Pumpkin seeds + apricots 
  10. Tuna pouch + whole wheat crackers
  11. Edamame + carrot sticks
  12. Greek yogurt + ranch powder + sliced veggies
  13. Almond butter + banana + whole wheat bread
  14. Whole wheat sourdough + cottage cheese + tomato slices + balsamic glaze
  15. Chia pudding + protein powder + strawberries
  16. Pistachios + clementines
  17. Endives + smoked trout + crackers
  18. Brie + sliced pear
  19. Chomps* stick + popcorn
  20. Kiwi + cashews 
List of 20 healthy pcos snacks. Includes blood sugar friendly snacks including protein, fiber, and healthy fat.


What is a good sweet snack for PCOS?

My favorite sweet snacks are greek yogurt with apples and cinnamon, perfect bars, and dark chocolate almonds with berries.

Is it OK to eat popcorn with PCOS?

Yes, popcorn is a great snack option. It is high in soluble fiber which makes it great for fullness and blood sugar control. Be sure to pair it with a source protein and fat.

Can I eat chips with PCOS?

No foods are off limits when you have PCOS. Try to choose a higher fiber chip when snacking such as whole corn tortilla chips or sun chips. Sometimes you may just be craving a regular bag of Doritos and that is ok. Try to work them into a balanced snack such as Doritos with a cheese stick and carrot sticks.

Can I eat banana chips if I have PCOS?

Banana chips are a good snack option. They are shelf stable and easy to eat. They are dehydrated so they do have more sugar in less volume than a regular banana. Be sure to pay attention to portion size with these and pair them with a source of protein and fat.

Final Thoughts

Snacks are an important part of healthy eating when you have PCOS since they help to keep you full, help to keep your blood sugar stable, and help to keep your metabolism strong. 

We reviewed what components to include in your snacks and examples of them and I gave you my top 20 list of PCOS friendly snacks. 

I can’t wait for you to feel confident in your snack choices and feel energized all day long. Let me know in the comments if you try any of my combinations and how you liked them!

If you’re interested in learning more about building a balanced meal, check out my article here.

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