Lemon-Lime Meringue Sandwich Cookies - PCOS-Friendly Recipe
This Lemon-Lime Meringue Sandwich Cookies is a PCOS-friendly recipe with 128 calories, 4.52g protein, and 23.69g carbs per serving. Ready in 35 minutes. High in fiber (0.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 packet fat and sugar free lemon pudding
- 1/2 cup sweetened condensed milk
- juice of half a lime
- 2 cups warm water
- 1 1/2 oz egg white powder
- 1 tsp vanilla extract
- 1/4 tsp cream of tartar
- 1/2 cup powdered sugar
Instructions
- Preheat oven to 350 °F (175 °C) and line baking tray with parchment paper.
- Whisk together lemon pudding, condensed milk, 1 1/2 cups warm water and lime juice. Put in fridge.
- In a large mixing bowl add remaining warm water and powdered egg whites, break up lightly with a fork and let sit 2 minutes.
- Mix with beaters on medium speed until egg white powder is dissolved. Add vanilla extract and cream of tartar.
- At high speed add powdered sugar until soft peaks form.
- Use pastry bag or spoon meringue about 2-2 1/2" size cookies onto baking tray. Bake for 12-15 minutes.
- Remove from oven and cool 5 minutes. Sandwich 1 tablespoon of filling between 2 cookies.
- Note: can be made ahead of time by keeping filling and meringue cookies separate until ready to eat.
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 Lemon-Lime Meringue Sandwich Cookies contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
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 Lemon-Lime Meringue Sandwich Cookies 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: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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Frequently Asked Questions
Yes, this Lemon-Lime Meringue Sandwich Cookies recipe is designed to be PCOS-friendly. At 128 calories per serving with 4.52g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 20 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 128 calories, 4.52g protein (14%), 23.69g carbs, 1.46g fat. Plus 0.1g 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 128 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 8 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
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