Spelt Flour Muffins - PCOS-Friendly Recipe
This Spelt Flour Muffins is a PCOS-friendly recipe with 189 calories, 4.35g protein, and 35.57g carbs per serving. Ready in 44 minutes. High in fiber (2.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 large eggs
- 2 tbsps butter
- 1 tbsp cinnamon
- 1/2 tsp nutmeg
- 1/4 tsp sea salt
- 1 medium golden delicious apple
- 2 small overripe bananas
- 1 lemon yields lemon, fresh squeezed
- 1 tbsp lemon zest
- 1 cup raisins
- 1/2 large carrot, grated
- 2 tsps ginger, grated
- 20 g unsweetened coconut curls
- 2 tsps baking powder
- 1 tbsp honey
- 1/4 cup oat bran
- 2 cups spelt flour
Instructions
- Pre-heat oven to 375 °F (190 °C).
- Mash bananas and add honey, oat bran, lemon juice, lemon zest, grated ginger, nutmeg and cinnamon.
- Beat eggs separately with a fork or whisk. Add to the mixture. Let stand for 5 minutes so the oat bran will thicken.
- In another larger bowl, sift together flour, baking powder and salt. Mix in the butter using your fingers (best method) or a pastry blender until the mixture looks like breadcrumbs. Do not over blend or the muffins will be tough.
- Form a well in the flour mixture (make a hole in the middle). Pour the wet banana oat bran mixture into the well. Pull the batter in starting from the sides gently until mixed.
- Fold in the chopped apple, grated carrot and raisins.
- Fill greased or lined muffin tins to 3/4 full. Place a couple of coconut curls on the top. Dust lightly with cinnamon. Placing a coconut curl on top rather than mixing coconut in gives you the delicious coconut flavor without adding more fat.
- Note: for variations you can add 2 cups of any fruit mixture as long as it does not have too much liquid (e.g. not mashed bananas or pumpkin), you could substitute with figs and apples, or blueberries, you could also change the lemon and lemon zest to another citrus fruit. This recipe could easily be changed to orange blueberry, for example.
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 Spelt Flour Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Coconut: May support metabolism without spiking blood sugar
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar 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), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Spelt Flour 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon, Honey.
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Frequently Asked Questions
Yes, this Spelt Flour Muffins recipe is designed to be PCOS-friendly. At 189 calories per serving with 4.35g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 44 minutes total. Prep time is 39 minutes and cook time is 5 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 189 calories, 4.35g protein (9%), 35.57g carbs, 4.36g fat. Plus 2.8g 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 Dessert. At 189 calories, it fits within typical PCOS meal plan targets for Dessert. 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 Dessert
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