100 PMOS/PCOS and Insulin Resistance Friendly Breakfast Recipe Ideas 

Here are 100 kosher, PCOS- and insulin-resistance-friendly breakfast ideas, with an emphasis on protein, fiber, healthy fats, and lower-glycemic carbohydrates. 

Egg-Based Breakfasts

1. Spinach, feta & egg scramble with avocado
2. Greek omelet with tomatoes, spinach, feta and olives
3. Egg muffins with spinach, peppers and cheddar
4. Scrambled eggs with smoked salmon and avocado
5. Shakshuka with eggs, tomatoes and peppers
6. Zucchini and feta omelet
7. Broccoli, cheddar & egg breakfast casserole
8. Caprese omelet with tomato, basil and mozzarella
9. Eggs with roasted Brussels sprouts and avocado
10. Spinach, onion & goat-cheese frittata
11. Turkey-and-spinach egg scramble
12. Egg-and-avocado breakfast bowl with cherry tomatoes
13. Mediterranean baked eggs with tomatoes and feta
14. Asparagus, parmesan & egg frittata
15. Egg scramble with zucchini, peppers and feta
16. Mexican-style eggs with avocado, tomato and salsa
17. Kale and cheddar egg casserole
18. Egg-and-smoked-salmon lettuce cups
19. Roasted pepper and goat-cheese omelet
20. Eggs with sautéed spinach and tahini

Greek Yogurt & Cottage Cheese

21. Greek yogurt with berries, chia seeds and walnuts
22. Greek yogurt with raspberries, almond butter and cinnamon
23. Cottage cheese with strawberries, walnuts and chia
24. Cottage cheese bowl with blueberries and pumpkin seeds
25. Greek yogurt with unsweetened coconut, pecans and cinnamon
26. Cottage cheese with sliced pear and walnuts
27. Greek yogurt with blackberries, flaxseed and almonds
28. Cottage cheese with peaches, cinnamon and hemp seeds
29. Greek yogurt parfait with berries and homemade low-sugar granola
30. Cottage cheese with cucumber, tomatoes, olive oil and za'atar
31. Greek yogurt with apple slices, cinnamon and peanut butter
32. Cottage cheese with raspberries and pumpkin seeds
33. Greek yogurt with kiwi, chia and chopped pecans
34. Cottage cheese with blueberries, cinnamon and almond butter
35. Savory Greek yogurt bowl with cucumber, tomato, olives and za'atar

Chia & Overnight Breakfasts

36. Berry chia pudding with unsweetened almond milk
37. Chocolate chia pudding with peanut butter
38. Vanilla chia pudding with raspberries and walnuts
39. Coconut chia pudding with blueberries
40. Cinnamon chia pudding with chopped pecans
41. Strawberry chia pudding with hemp seeds
42. Overnight oats with Greek yogurt, chia and blueberries
43. Peanut-butter overnight oats with raspberries
44. Apple-cinnamon overnight oats with walnuts
45. Chocolate-berry overnight oats with Greek yogurt
46. Pumpkin-spice overnight oats with chia seeds
47. Blueberry-lemon overnight oats with almonds
48. Strawberry-almond overnight oats
49. Pear-and-cinnamon overnight oats with pecans
50. Mocha chia pudding with unsweetened cocoa and almond butter

Protein Pancakes, Waffles & Baked Goods

51. Almond-flour protein pancakes with berries
52. Cottage-cheese protein pancakes with blueberries
53. Banana-free protein pancakes with Greek yogurt
54. Cinnamon almond-flour pancakes with walnuts
55. Pumpkin protein pancakes with pecans
56. Lemon-ricotta almond-flour pancakes
57. Chocolate protein pancakes with raspberries
58. Blueberry cottage-cheese pancakes
59. Chia-seed protein waffles with berries
60. Almond-flour waffles with Greek yogurt
61. Pumpkin-spice protein waffles
62. Cinnamon-pecan protein waffles
63. Raspberry almond breakfast muffins
64. Blueberry almond-flour muffins
65. Lemon-poppy-seed protein muffins
66. Pumpkin-chia protein muffins
67. Zucchini-walnut breakfast muffins
68. Apple-cinnamon almond muffins
69. Strawberry-coconut protein muffins
70. Chocolate-zucchini protein muffins

Avocado & Savory Bowls

71. Avocado breakfast bowl with eggs, spinach and tomatoes
72. Quinoa breakfast bowl with eggs, avocado and feta
73. Cauliflower-rice breakfast bowl with eggs and avocado
74. Turkey, avocado and cucumber breakfast bowl
75. Smoked-salmon avocado bowl with cucumber and tomato
76. Mediterranean quinoa bowl with feta, olives and egg
77. Lentil breakfast bowl with poached egg and avocado
78. Black-bean, egg and avocado bowl
79. Chickpea breakfast bowl with egg, spinach and tahini
80. Sweet-potato, egg and avocado breakfast bowl

Salmon, Tuna & Other Protein-Rich Options

81. Smoked salmon with cucumber, avocado and cream cheese
82. Smoked salmon lettuce wraps with eggs and avocado
83. Tuna-and-avocado cucumber boats
84. Salmon, spinach and feta breakfast plate
85. Turkey sausage with eggs and roasted vegetables
86. Chicken breakfast bowl with avocado and salsa
87. Turkey-and-avocado lettuce wraps with scrambled eggs
88. Leftover grilled chicken with eggs and sautéed spinach
89. Salmon cakes with avocado and poached eggs
90. Turkey meatballs with eggs and roasted zucchini

More Sweet & Creative Options

91. Baked apple stuffed with Greek yogurt, walnuts and cinnamon
92. Berry smoothie bowl with Greek yogurt, chia and almond butter
93. Green smoothie with spinach, Greek yogurt, berries and chia
94. Chocolate-peanut-butter protein smoothie with unsweetened almond milk
95. Strawberry protein smoothie with Greek yogurt and chia
96. Blueberry-cinnamon protein smoothie with almond butter
97. Raspberry cheesecake-style Greek yogurt bowl
98. Peanut-butter chia yogurt bowl with berries
99. Cinnamon-apple cottage-cheese bowl with walnuts
100. Dark-chocolate berry yogurt bowl with chia and almonds

A useful PCOS-friendly formula: aim to combine protein + fiber-rich carbohydrate + healthy fat rather than eating a carbohydrate by itself. For example, berries + Greek yogurt + chia + walnuts is generally more balanced than a bowl of cereal alone.

Also, if you keep kosher, check kosher certification on packaged ingredients such as Greek yogurt, cottage cheese, protein powder, smoked salmon, turkey products, and granola, since certification varies by product.