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Foods can help with a variety of dietary concerns and PCOS is one of them. I created this PCOS smoothie based on guidelines from Kym Campbell of Smart Fertility Choices to help manage symptoms and naturally nourish your body. Kim is passionate about helping other women take control of it as well through total health and wellness.
This smoothie is featured in my roundup of high-calorie smoothies for weight gain with a PCOS-friendly twist. For another balanced, blood-sugar-conscious option, try my Cherry Vanilla Smoothie, or keep it light with my Yogurt Persimmon Smoothie.
Table of Contents
PCOS Smoothie Ingredients
This smoothie’s got a little bit of everything and a whole lot of goodness in every sip. A few notes to help you achieve the perfect blend:
- Coconut cream is the fatty cream in canned coconut milk. Did you know you can actual buy whole cans of just this rich cream part?! Thrive Market has my fav brand of coconut cream. Yet if you have trouble finding this, then you can check out my favorite full fat canned coconut milk brands. DON’T shake it before opening, then use a spatula to scrape out just the creamy part, leaving the milk at the bottom.
- Ceylon cinnamon, turmeric, pumpkin, and also ginger all contain anti inflammatory properties. Fighting inflammation is important to managing PCOS symptoms.
- Orange foods– If you noticed a color theme in this smoothie, then you’re on to something! Orange foods are full of vitamin A, and so is this PCOS smoothie! I love pumpkin, so I instantly fell in love with this creamy creation! You can also find my top picks for smoothie blenders to make it extra smooth.
Want to turn this smoothie into a meal? Then add 1 serving of homemade protein powder, which easily turns any one of these fertility smoothies into a meal. No sugar, no additives, no secret ingredients.
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PCOS Smoothie Recipe
Jen HansardVideo
Ingredients
- ½ cup pumpkin puree
- 4 ounce carrot cut into large pieces
- 1 tablespoon ginger root minced
- 1 cup almond milk
- ¾ cup coconut cream
- 1 teaspoon ground cinnamon
- ½ teaspoon turmeric, ground
- pinch black pepper, ground
Instructions
- Add all ingredients to blender, then blend until smooth
- Pour into your fav glass and enjoy!
Recipe Notes
- Adjust sweetness to taste: Use natural sweeteners like ripe bananas, dates, or a touch of honey if needed. Freeze bananas ahead of time so you have some on hand.
- Protein matters: Add a scoop of plant-based protein powder or nut butter to help stabilize blood sugar.
- Storage tip: These smoothies taste best fresh, but you can prep ahead! Check out my frozen meal prep smoothie packs for easy make-ahead options.
- Blend well: For a creamy texture, blend the greens and liquids first, then add frozen fruits.
- Swap almond milk: Make almond milk at home, use one of these almond milk brands, or swap it with any non-dairy milk of your choice.
Nutrition
Equipment
Foods to Support PCOS
So what foods can promote fertility besides the PCOS smoothie recipe below? Now, before you come at me for this list of foods… remember that plant BASED does not mean vegan. I share meatless recipes because I know how hard it is to swap meat for plants. Yet I am all for a well-balanced diet, and that includes ALL whole foods… like these:
- Animal protein: Why? A big battle for those struggling with PCOS is getting a nutrient balanced diet. Animal protein can help fill in the gaps and provide the nutrients your body needs to fight back.
- Non-starchy vegetables: Kym recommends 1 lb of nutrient dense veggies every day. These include (but aren’t limited to): gourd vegetables, nightshades, and of course, leafy green vegetables! See why we became fast friends?!
- Whole food carbs: foods like starchy veggies and legumes, as well as whole grains like quinoa and buckwheat.
- Fats and oils: fish oil, olive oil + avocado oil, butter, nuts, seeds, fatty cuts of meat, eggs. Try to avoid more processed fats from cotton seed, canola, sunflower seed, soybeans, and rice bran. This PCOS smoothie recipe uses healthy fat from coconut cream.
- Nuts and seeds: Need I say more? A few of Kym’s favs include walnuts and chia seeds, as well as flaxseeds.
- Low sugar fruits: While berries and melons are great low sugar fruits, remember that fruit contains natural sugar + fiber to help break down that sugar, so listen to your body and don’t hide the fruit
If you make this PCOS smoothie, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. For more tips, you can also check out my guide on how to make a smoothie.
This not only helped me calm down my PCOS symptoms it helped me lose the PCOS weight gain. This smoothie kept me full for hours compared to others out there. It also helped calm down the constant body pain I’m in from my rare brain disorder called FND.
Wonderful to hear. Thank you for taking the time to let us know.
This is absolutely perfect in so many ways! It is satisfying and delicious (& great for PCOS). I make this a few times a week at minimum. Highly recommend!
So glad this one’s a great blend for you!
Hi, looking to make this smoothie tomorrow, for the carrots do you cook them or raw?
I usually use frozen, but you can also use raw carrots. I would cut a full carrot up into 5 or 6 smaller pieces though. Great question, Jenny!
I’d love to try this…is there a good substitute for coconut cream. With a heart condition, I’m not only plant-based but also very low-fat, even plant-based fat. Is the cream for flavor or thickening? Could I substitute white beans for thickening? If for flavor, could I add a little coconut extract?
So glad you’re gonna give this one a blend Janet! The coconut cream here is for the healthy fat, more so than for thickening. While we like coconut cream, avocado, MCT oil for healthy fats – we’d suggest checking in with your health care provider as to what types of healthy fat would be best for you.
I’m seeing amazing smoothie recipes in your site, and I’m definitely going to try this smoothie! But I felt the need to say that: considering how many foods are out there to fight the PCOS, animal protein shouldn’t be the top priority… some women might suffer from this syndrome (I do), but when there are other alternatives we should still think about animal rights and helping the planet recover. That’s wellness, life and health for everyone.
(And even for those who don’t care about the planet or animals, most animal proteins affect directly your health in a really negative way.)
Hi Elisabeth! It’s Great your heart is in the right place with Animal Rights and Good Stewardship of the earth.
I would add that Not all food ( MEAT in this particular thread) is created equal. If we add “Specific” requirements when we purchase/consume meats… such as Grass Fed, Non GMO, Certified Organic, etc….then we can add healthy, good quality, humanely raised, environmentally friendly Meat to our diets.
And in a balanced diet…. Meat gives us ESSENTIAL vitamins and minerals our bodies need that we do not get from a strictly vegan diet. ( if the meat is not of higher standard/production… I agree it does more harm than good for our health).