Nut Meal Brownies - PCOS-Friendly Recipe
This Nut Meal Brownies is a PCOS-friendly recipe with 133 calories, 2.87g protein, and 8.26g carbs per serving. Ready in 43 minutes. High in fiber (6.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3/4 cup almond meal
- 6 tbsps extra virgin coconut oil, melted
- 6 tbsps sweetener
- 1 cup coconut milk
- 1/2 tsp sea salt
- 2 large eggs
- 2 tsps vanilla extract
- 1 cup hazelnut meal
- 2 tsps baking powder
- 2 tsps baking soda
- 8 tsps cocoa powder
Instructions
- Preheat oven to 350 °F (175 °C) and place oven rack to middle position. Butter a 13 x 9 x 2 inch baking pan.
- In medium bowl mix together dry ingredients. Set aside.
- In a small bowl whisk eggs, then add coconut milk, sweetener, coconut oil, vanilla extract and whisk until blended.
- Add wet mixture to dry mixture and whisk well.
- Pour batter into prepared pan (batter will be thinner consistency than conventional brownies).
- Bake for 35 minutes. Let cool completely before cutting.
- Note: if desired sprinkle chopped walnuts on top of batter before placing in the oven.
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 Nut Meal Brownies contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Cocoa: Contains magnesium which is often deficient in women with PCOS
- Coconut milk: A good alternative for those with PCOS who are sensitive to dairy
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Nut Meal Brownies 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: Eggs.
Eggs are a good source of protein, vitamins, and minerals. They are particularly high in choline, which is important for brain health. Eggs also contain antioxidants such as lutein and zeaxanthin, which are beneficial for eye health. Including eggs in your diet can help provide essential nutrients without significantly raising blood sugar levels, making them a suitable option for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Nut Meal Brownies recipe is designed to be PCOS-friendly. At 133 calories per serving with 2.87g of protein, it supports balanced blood sugar and hormonal health. It also provides 6.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 43 minutes total. Prep time is 8 minutes and cook time is 35 minutes. It makes 18 servings, so you can meal prep for multiple days.
Per serving: 133 calories, 2.87g protein (9%), 8.26g carbs, 12.61g fat. Plus 6.1g 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 133 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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