PCOS-friendly Overnight Bircher Muesli

Grace Barron
2 days ago
2 min read

If you have PCOS and busy mornings, breakfast often becomes the meal that gets skipped or rushed. The thing is, that this is actually the most important time to support blood sugar balance, insulin sensitivity, and hormone health.

This PCOS-friendly overnight Bircher muesli is designed for women who want a nourishing, balanced breakfast without the stress. Simply prepare it the night before and wake up to a ready-to-go meal that keeps you full, energised, and reduces cravings throughout the day.

Many women with PCOS notice that when they start the day with a balanced, protein and fibre-rich meal, they experience fewer cravings, more stable energy, and better appetite regulation throughout the day.

Why this Bircher muesli is supportive for PCOS

This recipe focuses on key nutrients that can help manage PCOS symptoms, including:

Stabilised blood sugar levels to support insulin sensitivity
High fibre to improve gut and hormone health
Healthy fats to promote satiety and reduce cravings
Anti-inflammatory ingredients to support hormonal balance
Slow-release carbohydrates to avoid spikes and crashes

Ingredients like oats, flax, hemp seeds, and almonds provide fibre and plant-based protein, while cinnamon has been studied for its potential role in improving blood sugar control. The combination helps support more balanced insulin levels, which is central to managing many PCOS symptoms.

Ingredients

Serves 4

2 cups rolled oats
1/4 cup unsweetened shredded coconut
1/4 cup sliced almonds
2 tbsp ground flax seed
1/4 cup hemp seeds
1/4 cup raisins
1 tsp cinnamon
1 cup your choice of milk (I recommend soy, coconut or almond milk)
2 tablespoons unsweetened coconut yogurt
1 medium apple, grated

Method

In a large bowl, combine the oats, shredded coconut, almonds, flax seeds,

raisins, hemp seeds, and cinnamon.

Stir in the almond milk, yogurt, and grated apple. Mix well. Cover and let soak

in the fridge overnight.

Divide into bowls or jars in the morning, and enjoy!

Tips to make this even more PCOS-friendly

Add a scoop of collagen powder for greater satiety and blood sugar control.
Pair with a boiled egg or another protein source if you tend to feel hungry mid-morning.
If you drink coffee, have it afterwards... or better yet, try swapping in a matcha instead!

Ready for more personalised support?

If you’d like more guidance, structure, and individualised nutrition strategies to support your PCOS, I’d love to help. Book a 1:1 session with me to start working on your hormones, blood sugar, and long-term health with a plan tailored to you.

This is the first step towards feeling more energised, confident, and in control of your PCOS!