This Traditional Pancakes is a PCOS-friendly recipe with 73 calories, 3.47g protein, and 12.73g carbs per serving. Ready in 8 minutes. High in fiber (0.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Sift the flour into a bowl and break the egg into the centre.
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Gradually add the milk to the bowl and beat the mixture into a smooth batter.
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Heat your pan over high until hot. Reduce heat to medium and spray the pan with 2 sprays of low calorie cooking spray.
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Measure 3 tablespoons of the batter mix into a ladle. Take a note of how full the ladle is, so you don't have to keep measuring for each pancake.
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Add the ladle of batter mix to centre of pan, and quickly tip from side to side to evenly coat the bottom of pan. Cook until the batter becomes firm and bubbles appear, then flip pancake and cook the other side.
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Once cooked, remove from pan and keep warm while you cook the rest of the pancakes.
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To serve; a quirt of lemon juice and a sprinkle of sugar ( or sugar substitute) can be added as a topping. Alternatively could be filled with fruit e.g. strawberries, raspberries. For a special treat, you could add a teaspoon of chocolate spread (e.g. Nutella) spread over half the pancake, with a few slices of banana placed in the middle before rolling up the pancake.
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Source: weightlossresources.co.uk
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 Traditional Pancakes 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 Traditional Pancakes 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.
Why this Traditional Pancakes works for PCOS
At 12.73g of carbohydrates per serving, this Traditional Pancakes is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Desserts on a PCOS plan are not banned, but timing and pairing matter. Eating sweet foods immediately after a balanced meal (rather than on an empty stomach) blunts the blood sugar response, since protein and fat slow gastric emptying. This Traditional Pancakes works best as an occasional post-dinner option rather than a standalone snack.
At 28mg of sodium per serving, this Traditional Pancakes fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Traditional Pancakes recipe is designed to be PCOS-friendly. At 73 calories per serving with 3.47g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 8 minutes total. Prep time is 8 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 73 calories, 3.47g protein (19%), 12.73g carbs, 0.76g fat. Plus 0.4g 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 Dessert. At 73 calories, it fits within typical PCOS meal plan targets for Dessert. 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 Dessert
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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