PCOS and Hormonal Acne? Try These Skin-Loving Recipes

by Katie Stewart, RHN

If you’re dealing with hormonal acne and PCOS, you’ve probably tried it all: spot treatments, antibiotics, endless skincare routines, only to find that nothing really sticks. That’s because PCOS-related acne isn’t just a surface-level issue. It starts deep within, where your hormones, gut, liver, and blood sugar all interact in ways that affect your skin.

While no single diet or recipe will “cure” PCOS or hormonal acne, nourishing your body with the right foods can support the internal systems that influence your skin. When combined with a root-cause approach that addresses gut health, liver function, inflammation, and hormone balance, food becomes a powerful ally in your clear skin journey.

These 7 recipes from the Katie Stewart Wellness blog were handpicked to do just that.

Understanding the PCOS and Acne Connection

Hormonal acne linked to PCOS is often the result of internal imbalances that go far beyond your skincare routine. Here are the main drivers behind PCOS-related breakouts:

• Elevated Androgens: PCOS often causes the ovaries to produce higher levels of androgens like testosterone. These male hormones trigger excess oil (sebum) production in the skin, clogging pores and leading to deep, cystic acne, especially on the chin and jawline.
  
• Insulin Resistance: Many women with PCOS have difficulty regulating blood sugar. High insulin levels stimulate the ovaries to produce more androgens, fueling the cycle of hormonal imbalance and acne. Insulin resistance also contributes to inflammation and weight gain, which can worsen symptoms.
  
• Chronic Inflammation: Low-grade, persistent inflammation is common in PCOS and affects nearly every system in the body, including your skin. It disrupts hormone communication, slows healing, and contributes to the redness and swelling of acne lesions.
  
• Poor Gut Health: Your gut is where excess hormones are processed and eliminated. When gut health is compromised, due to dysbiosis, leaky gut, or low stomach acid, it can lead to hormone buildup, immune stress, and more breakouts. An unhealthy gut also limits nutrient absorption, making it harder for your skin to get what it needs to heal.
  
• Liver Congestion: The liver plays a key role in detoxifying hormones, environmental toxins, and inflammatory byproducts. If it’s overburdened or undernourished, hormone clearance slows down, and acne-causing androgens can linger in the system longer than they should.
  

Supporting these systems through targeted nutrition, lifestyle changes, and professional guidance is essential for improving both your hormonal health and your skin.

7 PCOS-Friendly Recipes for Clearer Skin

While healing hormonal acne and managing PCOS requires a full root-cause protocol that addresses the gut, liver, inflammation, and hormone balance, nutrition is still one of the most powerful foundational tools we can use. These recipes are not meant to be a replacement for a comprehensive healing plan, but they are designed to support it.

Each recipe features nutrient-dense, PCOS-friendly ingredients that help support balanced blood sugar, reduce inflammation, nourish the gut, and aid natural hormone detoxification. They’re a great place to start if you’re looking to eat in a way that aligns with your healing goals and sets the stage for clearer skin.

Sticky Maple Mustard Chicken Thighs

This savory-sweet dish is high in protein and healthy fats, which help regulate blood sugar levels, a critical factor in managing insulin resistance and hormone balance. Chicken thighs also provide zinc and B vitamins that support hormone metabolism and skin repair. Keeping your blood sugar stable prevents the insulin spikes that can drive androgen production and trigger acne.

Hearty Breakfast Bowl

This PCOS-friendly breakfast is packed with hormone-balancing, blood sugar-stabilizing nutrients. Pasture-raised eggs deliver protein and choline for liver support, while sweet potato provides slow-digesting carbs to keep energy steady. Red pepper, onion, and spinach add fiber and antioxidants to fight inflammation, and avocado plus avocado oil give you the healthy fats your hormones need to thrive. It’s a delicious, feel-good way to nourish your body from the inside out!

Slow Cooker Vegan Chili

This fiber-rich chili made with beans, vegetables, and anti-inflammatory spices helps manage blood sugar and supports digestion. Fiber plays a key role in eliminating excess hormones, and spices like turmeric and cumin are known for their anti-inflammatory and liver-supportive properties. This makes the chili ideal for reducing systemic inflammation and promoting clearer skin.

Winter Harvest Flatbread

This gluten-free recipe uses seasonal vegetables that are rich in antioxidants, vitamins A and C, and magnesium. These nutrients support adrenal health and hormone production, while the absence of gluten helps reduce inflammation and avoid potential digestive stress that can impact skin clarity. Magnesium is also essential for insulin sensitivity and stress regulation.

Rosemary Apple Turkey Burgers with Rosemary Aioli

Lean turkey is an excellent source of clean protein, which is essential for hormone synthesis and blood sugar control. Apples add gut-friendly fiber to help regulate digestion and hormone clearance, while rosemary has natural anti-inflammatory and liver-detoxifying benefits. This combination supports both hormone health and skin clarity.

Vegan Chickpea Omelette

This savory chickpea omelette is a plant-based dream for PCOS support. The chickpea flour is rich in protein and fiber to balance blood sugar, while turmeric and nutritional yeast bring anti-inflammatory and hormone-supportive benefits. The veggie filling—mushrooms, bell pepper, spinach, and basil—adds antioxidants and gut-loving fiber, and avocado delivers the healthy fats your hormones crave

Gut-Healing Chicken Soup

Made with collagen-rich bone broth, garlic, and vegetables, this soup helps restore gut lining integrity and lower inflammation. A healthy gut is critical for hormone detoxification and immune regulation, both of which influence acne. This nutrient-dense soup also supports liver function, which is essential for processing excess hormones and toxins that affect your skin.

Support Your Skin from the Inside Out

These PCOS-friendly recipes are a helpful step in the right direction. However, nutrition alone isn’t enough to fully clear hormonal acne or rebalance your hormones. For lasting results, we need to go deeper and uncover what’s really driving the imbalances in your body. Gut health issues, inflammation, liver congestion, and mineral imbalances affect your hormones and skin from the inside out.

That’s where The Clear Skin Solution comes in. As part of our holistic, root-cause approach, we use tools like HTMA (Hair Trace Mineral Analysis) testing to understand your mineral status, stress response, and how your body is functioning at a deeper level. Minerals play a major role in hormone balance, blood sugar regulation, detoxification, and skin health. When they’re out of balance, your body struggles to heal, even with a healthy diet.

If you’re ready to stop guessing and finally understand what your body needs, and see if our team of acne nutritionists is the right fit. Book a call with one of our Acne Advisors to talk through your symptoms and learn how we can support you with a personalized, data-driven plan for clearer skin and healthier hormones.