Breakfast Muffin - PCOS-Friendly Recipe
This Breakfast Muffin is a PCOS-friendly recipe with 131 calories, 2.24g protein, and 18.07g carbs per serving. Ready in 48 minutes. High in fiber (1.7g), which supports insulin sensitivity.
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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Frequently Asked Questions
Yes, this Breakfast Muffin recipe is designed to be PCOS-friendly. At 131 calories per serving with 2.24g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 48 minutes total. Prep time is 18 minutes and cook time is 30 minutes. It makes 18 servings, so you can meal prep for multiple days.
Per serving: 131 calories, 2.24g protein (7%), 18.07g carbs, 6.09g fat. Plus 1.7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Baked. At 131 calories, it fits within typical PCOS meal plan targets for Baked. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 18 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Baked
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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