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Mixed Berry Smoothie

Sometimes, with two kids, it’s hard to eat a good, healthy breakfast. I need something  quick that I can eat (or drink). But the problem with a lot of smoothies is that they tend to be very high is sugar and carbohydrates. Not ideal for your insulin and therefore your PCOS.

That is why I came up with this PCOS friendly berry smoothie. It is packed with nutrition, as well as some protein so will help you feel fuller for longer. It’s also so easy to prepare. Here’s the recipe.

Mixed Berry Smoothie

PCOS friendly Mixed Berry Smoothie

Serves: 1


  • 100ml (1/2 cup) x Almond Milk
  • 1 x Medium Banana
  • 80g (3 oz) x Frozen Mixed Berries
  • 1 x cut of spinach
  • 1 x scoop Hemp or Pea Protein
  • Water as needed


  • Place all of the ingredients in a blender and blend until smooth
  • If your smoothie is too thick, add water until the desired consistency is reached.
  • Quick and easy – Enjoy
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Tarryn Poulton

Tarryn Poulton

Tarryn Poulton is a PN1 Certified Nutrition Coach and PCOS expert who has been a leader in the online PCOS space for over 8 years. Tarryn has the support of leading clinicians from around the world who support her scientific approach to understanding and talking about PCOS this includes all medical journals and ongoing research. You can read more about Tarryn and the team here.

30 Responses

30 Responses

  1. Hi Tarryn, I make a smoothie for breakfast and I use the following: Lactose free milk (which I have found that I don’t bloat with), frozen mixed berries, 1 teaspoon LSA, 1 teaspoon flaxseed meal, 1 teaspoon Acai powder and 2 teaspoons natural greek yoghurt. I haven’t found a milk substitute that I like, so I am keen to know what you think of the lactose free milk. Thanks Lisa

  2. I thought you could not have bananas. I thought you had to stay way from foods with Amylose in them. I am so confused!

  3. Hi taryn,

    Can you please recommend the best protein to use please? I have never used it before so am really unsure but would prefer flavoured if possible?

    Thanks x

  4. Hi! I do a similar green smoothie in the morning as well and add flax seed powder and chia seed powder (so it mixes easier than the whole seeds). I also use a rice based protein powder instead of whey. I just hear so many bad things about whey protein. The one that I found that actually tastes good is from a company called “Growing Naturals”. It’s organic and really tasty (both the vanilla and chocolate). You have to order it online and it ships from California (not sure if they ship outside the States), but all the other ones I’ve tried from the health store just don’t taste as good. I also have trouble finding all organic/Non-GMO ones in health stores, which is so important to us PCOS-ers. Haven’t tried their hemp or pea proteins, but I like the rice ones.

  5. I would say that I could NEVER have a whole banana as the sugar load is way way too much for me. And also proteins can be insulinogenic, meaning they cause a insulin response. Whey protein is one of those foods. So if you are super duper sensitive to foods as I am, you have to watch certain proteins like whey and even eggs. I find if I balance them with fat I don’t have near the insulin response. Something to look into.

  6. Pingback: PCOS Sweet Tooth: What to Eat | With Great Expectation
  7. Hi Tarryn, I made this for the first time this morning. I used kale instead of spinach, & the hemp, since I’m allergic to whey. Let me just say, it was delicious. Thank you so much for sharing!

  8. Hi Tarryn, I have tried this smoothie and absolutely love it! I am currently using a hemp protein powder which tastes great but it uses palm sugar. …do you know if that is a good thing? If not what kind of sweetner should I be looking for? Thank you. 🙂

  9. Hi Tarryn,

    Instead of having the protein powder in the smoothies can we just add the whites of an egg?

    Thanks Stacey

  10. Hi Tarryn,

    Thank you so much for the blog to allow us to find and help each other. I have been diagnosed with PCOS about 2 yrs ago. It was hard to diagnose due to a pituitary tumor that I am fighting. It has been really HOT outside and I dont really want to eat the heavy and hot foods so I am opting for salads. I also want to sub some meals for smoothies and dr said to add whey and flaxseed. I also have severe Vitamin D (Lactose) DO you know of any good smoothie recipes that I can incorporate all of these things into?

    Thank you

    1. Hi Shanda,

      I would just add them to any smoothie I might be making. If you do a search on low carb smoothies, you’ll find some great recipes and just add they whey and flaxseed to those! I’, also struggling with the heat and smoothies are a great alternative to heavy meals!


  11. I would like to try the breakfast smoothie but I’m nervous about using the “whey” product because I’m afraid it will make me bulky or gain more

    1. Hi Nina,

      You can use any protein powder or any other form of protein (like an egg). It’s important to have some protein to balance the carbohydrates and help prevent a huge spike in insulin. You shouldn’t bulk up unless you’re doing a lot of strength training.

      Hope that helps.


  12. Hi Tarryn,

    I was wondering which protein powder you use? I have always stayed away from it thinking it was too processed. But on recently reading up more about it I understand the need for balancing protein with carbs. I bought an isolate whey protein powder from the chemist and had a smoothie this morning. It made me feel quite ill today. Would it be the dairy factor as PCOS is supposed to avoid dairy?

    Thanks Sharon

    1. Hi Sharon,

      I generally prefer plant based proteins like hemp or pea protein. Whey protein can increase your levels of IGF-1 which will cause an increase in testosterone. You may also be sensitive to something in the protein. You could always have a hard boiled egg with the smoothie instead of having a protein powder in the smoothie.

      Hope that helps!


  13. Hi Tarryn,
    The smoothies seem very good. But is there an alternative for the proteinepowder. It seems a little chemical. I rather ad a product to make sure. Or maybe eat an egg on the side?

    1. I forgot something. Is proteine just to make sure ypu are sustained for long or does it work on the insulinelevels. I mean, can I eat them without the powder to? En take proteins like eggs, meat or fish later in the morning?

      Regars Stefanie

      1. Hi Stefanie,

        You can definitely have eggs or an alternative protein but I would have them at the same time as a smoothie as te protien is needed to moderate the absorption of the carbs and prevent a huge spike in your sugar levels.

        Hope that helps and I’m so glad you’re enjoying the smoothies!


  14. Hey Tarryn!

    Have you come across anything comparing whey vs. hemp/plant protein powder in your PCOS research? Does whey protein powder, being a by-product of dairy cheese, have the same properties that other dairy foods do? I ask because I recently changed to plant protein powder, thinking the whey might break the rules about no dairy, and I can barely choke this stuff down! The whey powder is so much more delicious 😛

    Thanks for all of your advice and tips!

  15. Tarryn,

    I’m new to the site and noticed the posting about giving up dairy products. I’ve diagnosed myself with being Lactose Intolerant…because it runs in my family and have switched to soy products. Now why should I stay away from soy products?


    1. Hi Amiela,

      Soy is somewhat controversial at the moment. Some women find it really helpful and other’s not so much. For me personally, I have found research proving that soy can cause delayed ovulation and as I am trying to conceive, I have eliminated it from my diet. Here is some research relating to soy: http://www.pcosnutrition.com/index.php?pID=34 I prefer to use Almond milk or other milk substitutes.


      1. I was eating a lot of soy based products when I had my first surgery to remove multiple cysts, some the size of golf balls and soft balls. My OBGYN and I discussed my diet afterwards and he said no more soy. He says soy has so many hormones in it which can affect my PCOS. He also said to go for more organic meats, veggies, etc as to stay away from the added hormones in non-organic. (Just my two cents.)

        1. Thanks Janet! That’s a valuable two cents! I totally agree with no soy and definitely go organic if you can!

          1. Hi,
            I’m new to the support group so I don’t know if this has been discussed….
            I recently discovered flax milk and have tried it w/ my smoothies. I don’t know much about it except that Flax is good for us. Anyone have any experience/thoughts on flax milk compared to almond milk or another milk subsitute? Also how do you approach yogurt re: PCOS?

  16. I think it’s a great idea you swap dairy milk for almond milk – especially if you want to have a dairy free diet. 🙂

    Would you say the protein is enough to keep you sustained for long? I’m the kind of person that needs to eat a breakfast worthy of kings with plenty of protein/fiber or else I go hungry 3 hours later…

    1. Hi Delba,

      I also need protein at all of my meals, not only to keep me full but also to balance my carbs. I don’t need to snack as often if I eat some protein.

      Keep well!


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