Sweet breakfasts start the day with a blood-sugar climb. Taking oats savoury and topping them with an egg keeps the fibre but changes how the whole morning feels.
15 min
Serves 1
Breakfast
Vegetarian
low GI
Nutrition per serving
400kcal
22gprotein
40gcarbs
17gfat
7gfibre
Ingredients
1/2 cup rolled oats
1 cup vegetable stock
1 egg
2 handfuls baby spinach
2 tbsp grated parmesan
1 spring onion, sliced
1 tsp olive oil
Black pepper
Method
Simmer the oats in the stock for 5 minutes, stirring, until creamy.
Stir the spinach and parmesan through until the spinach wilts.
Meanwhile fry or poach the egg to your liking.
Top the oats with the egg, spring onion, olive oil and plenty of black pepper.
Tips & swaps
Steel-cut oats are lower-GI again if you have 20 minutes.
A spoonful of kimchi on top is excellent and adds fermented food to your day.
Keeping it
Best fresh.
Track what it does for you
Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.
General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.