Sweet Potato Bread with Pumpkin Seeds - PCOS-Friendly Recipe
This Sweet Potato Bread with Pumpkin Seeds is a PCOS-friendly recipe with 140 calories, 5.32g protein, and 23.78g carbs per serving. Ready in 76 minutes. High in fiber (3.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 cups whole wheat flour
- 2 cups white flour
- 2 cups water
- 1 1/3 cups pepitas
- 5 tbsps lentils, cooked and mashed
- 2 tbsps dry yeast
- 1 tsp ground cumin
- 1 tbsp salt
- 2 lbs sweet potatoes
Instructions
- Cook and mash the sweet potatoes. Make sure they cool down before mixing in.
- Roast the pepitas (oven, pan, microwave, whatever works for you).
- In a mixer, mix everything except the salt and the pepitas. Mix for about 4 minutes, until you get a wet and sticky dough.
- Add the salt and mix for about 7 minutes, then add the pepitas and mix until the dough is uniform.
- Knead for 2 minutes in a large bowl, then cover with a plastic foil and put it in the fridge for 6-10 hours. It should become about 50% bigger.
- Deflate, cut and put in molds (English cake molds will do). Return to the fridge for 6-10 more hrs, it should become 50% bigger again. If it doesn't, leave it at room temp for 1-2 hours.
- Bake at 430° F (220° C) on the lowest part of the oven for about 35 minutes.
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 Sweet Potato Bread with Pumpkin Seeds contribute to your health goals:
- Lentil: Fiber helps slow glucose absorption, reducing insulin spikes
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
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 Sweet Potato Bread with Pumpkin Seeds 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: Pumpkin Seeds.
Pumpkin seeds are a powerhouse of nutrients beneficial for managing PCOS. They are rich in magnesium, which helps reduce inflammation and improve insulin sensitivity. The high zinc content in pumpkin seeds supports hormone balance and boosts the immune system. Additionally, they provide a good source of omega-3 fatty acids, which are essential for reducing inflammation and promoting heart health. Pumpkin seeds also contain iron, which is crucial for preventing anemia, a common issue among women...
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Frequently Asked Questions
Yes, this Sweet Potato Bread with Pumpkin Seeds recipe is designed to be PCOS-friendly. At 140 calories per serving with 5.32g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 76 minutes total. Prep time is 28 minutes and cook time is 48 minutes. It makes 30 servings, so you can meal prep for multiple days.
Per serving: 140 calories, 5.32g protein (15%), 23.78g carbs, 3.2g fat. Plus 3.6g 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 140 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 30 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.
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