Breakfast Muffin - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 large egg
- 1/2 cup butter
- 1 tsp vanilla extract
- 4 medium over ripe bananas
- 1 cup chopped zucchini, shredded
- 1 1/2 tsps baking powder
- 1 1/2 tsps baking soda
- 1/2 cup packed brown sugar
- 1 cup quick cooking oatmeal
Instructions
- Mash bananas into zucchini (leave skin on zucchini if you want).
- Add sugar and eggs. Mix in melted butter.
- In separate bowl combine dry ingredients. I mix all by hand with a wooden spoon. Should be a little lumpy.
- Add dry to wet and mix until incorporated.
- Fill sprayed and floured muffin cups 3/4 full.
- Bake in 350° F (175° C) oven 20-30 minutes or until toothpick comes clean.
- Note: You can lower the calories more by using Splenda brown sugar.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Breakfast Muffin contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Zucchini: Low in calories while providing vitamin C and potassium
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Breakfast Muffin can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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