Whole Wheat Walnut Bread - PCOS-Friendly Recipe
This Whole Wheat Walnut Bread is a PCOS-friendly recipe with 85 calories, 2.93g protein, and 13.16g carbs per serving. Ready in 180 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 1/4 cups whole wheat flour
- 1 cup white wheat flour
- 2 tsps sugar
- 1/4 tsp active dry yeast
- 1 tsp salt
- 1 large egg
- 1/4 cup hulled dry roasted sunflower seed kernels
- 1/2 cup walnuts
Instructions
- Make a yeast dough, with all ingredients except the sunflower seeds. Rest for 10 minutes. Shape and let rise until doubled (about 1 hour).
- Brush with egg wash, decorate with Sunflower seeds, or any other seeds you may like (pumpkin seeds etc.).
- Bake at 350 °F (175 °C) for about 1 hour on center rack.
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 Whole Wheat Walnut Bread contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Walnut: Studies show walnuts may improve lipid profiles in women with 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 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 Whole Wheat Walnut 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: Nuts, Walnuts.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Walnuts are an excellent addition to the diet for managing PCOS symptoms. These nutrient-dense nuts are packed with healthy fats, protein, fiber, and essential vitamins and minerals. But what makes walnuts particularly beneficial for indiv...
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Frequently Asked Questions
Yes, this Whole Wheat Walnut Bread recipe is designed to be PCOS-friendly. At 85 calories per serving with 2.93g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.8g of fiber, which helps with insulin sensitivity.
This recipe takes about 180 minutes total. Prep time is 120 minutes and cook time is 60 minutes. It makes 24 servings, so you can meal prep for multiple days.
Per serving: 85 calories, 2.93g protein (14%), 13.16g carbs, 2.63g fat. Plus 1.8g 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 Baked. At 85 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 24 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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