Fruited Honey Bran Muffins - PCOS-Friendly Recipe
This Fruited Honey Bran Muffins is a PCOS-friendly recipe with 188 calories, 3.91g protein, and 24.27g carbs per serving. Ready in 30 minutes. High in fiber (3.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 6 tsps sugar
- 1/2 cup all-bran cereal
- 1 medium egg
- 3/4 cup white flour
- 1/2 cup yogurt
- 100 g butter
- 1 medium banana, chopped
- 1/4 cup boiling water
- 1/2 tsp baking soda
- 2 tbsps honey
- 3/4 cup wheat bran
Instructions
- Soak the All-bran cereal in the boiling water and leave to cool. Pre-heat the oven to 400 °F (200 °C). Grease 9 medium sized muffin pans.
- Melt the butter and honey together in the micro-wave until the butter has just melted; beat in the egg with a fork, then add the yogurt and beat lightly with a fork, just to combine. Add the banana.
- Measure the dry ingredients into a large mixing bowl and toss together with a fork.
- Add the All-bran and liquid mixtures to the dry ingredients and fold gently together until the dry ingredients are just moistened. Do not over mix, and most certainly do not beat.
- Bake for about 15 minutes or until lightly browned and firm in the middle when pressed.
- Note: based on a recipe from Alison Holst's "Marvelous Muffins" book.
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 Fruited Honey Bran Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances in PCOS
- Honey: Use in moderation as part of a balanced PCOS diet
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 Fruited Honey Bran 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: Honey.
Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...
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Frequently Asked Questions
Yes, this Fruited Honey Bran Muffins recipe is designed to be PCOS-friendly. At 188 calories per serving with 3.91g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 9 servings, so you can meal prep for multiple days.
Per serving: 188 calories, 3.91g protein (8%), 24.27g carbs, 10.04g fat. Plus 3.7g 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 Snack. At 188 calories, it fits within typical PCOS meal plan targets for Snack. 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 9 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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