Vegan Lower-Fat Banana Bread - PCOS-Friendly Recipe
This Vegan Lower-Fat Banana Bread is a PCOS-friendly recipe with 179 calories, 2.74g protein, and 32.55g carbs per serving. Ready in 80 minutes. High in fiber (2.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/4 cup unsweetened applesauce
- 1 cup whole wheat flour
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1/2 tsp salt
- 1/4 cup canola oil
- 3 small bananas
- 3/4 tsp baking soda
- 2 tbsps molasses
- 1/2 cup sugar
- 1 cup all purpose white flour
Instructions
- Pre-heat the oven to 350 °F (170 °C). Lightly grease a 9" x 5" loaf pan.
- In a large mixing bowl, mash the bananas really well. Add the sugar, applesauce, molasses, and oil. Whisk briskly to incorporate.
- Sift in the flour, baking soda, spices, and salt. Use a wooden spoon to mix until the wet and dry ingredients are just combined.
- Transfer the batter to the prepared pan and bake for 45-50 minutes. The top should be lightly browned and a knife inserted through the centre should come out clean.
- Remove from oven and invert onto a cooling rack; flip the bread right side up and let cool.
- Note: based on a recipe from the excellent Veganomicon.
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 Vegan Lower-Fat Banana Bread contribute to your health goals:
- 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 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 Vegan Lower-Fat Banana Bread 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, Apples.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apples wi...
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Frequently Asked Questions
Yes, this Vegan Lower-Fat Banana Bread recipe is designed to be PCOS-friendly. At 179 calories per serving with 2.74g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 30 minutes and cook time is 50 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 179 calories, 2.74g protein (6%), 32.55g carbs, 4.94g fat. Plus 2.3g 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 179 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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