Whole Grain Banana Muffins - PCOS-Friendly Recipe
This Whole Grain Banana Muffins is a PCOS-friendly recipe with 206 calories, 5.86g protein, and 36.8g carbs per serving. Ready in 60 minutes. High in fiber (6.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp liquid egg substitute
- 2 oz low fat sour cream
- 1/2 tsp salt
- 5 medium bananas
- 3/4 cup whole flaxseed meal
- 1 tsp baking soda
- 3/4 cup sweetener
- 2 cups whole wheat flour
- 1/4 cup skim milk
Instructions
- Preheat oven to 350 °F (175 °C). Apply cooking spray (like Pam) on 2 muffin tins and set aside.
- In a medium bowl mix together sweetener (like Splenda) for baking, flaxseed meal, mashed bananas, milk, sour cream and egg substitute until well blended.
- Combine the flour, baking soda and salt in a separate bowl.
- Stir the dry mixture slowly into the banana mixture until moistened (be careful not to over mix).
- Spoon into prepared muffin tins.
- Bake for 30 to 40 minutes in the preheated oven or until a toothpick inserted in the crown of the muffins comes out clean.
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 Whole Grain Banana Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Flaxseed: Contain lignans that may help reduce androgen levels in PCOS
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 Whole Grain Banana Muffins 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 Whole Grain Banana Muffins recipe is designed to be PCOS-friendly. At 206 calories per serving with 5.86g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 15 minutes and cook time is 45 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 206 calories, 5.86g protein (11%), 36.8g carbs, 5.68g fat. Plus 6.6g 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 206 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 12 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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