Pumpkin & Fruit Coffee Cake - PCOS-Friendly Recipe
This Pumpkin & Fruit Coffee Cake is a PCOS-friendly recipe with 296 calories, 8.09g protein, and 57.29g carbs per serving. Ready in 82 minutes. High in fiber (10.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup whole wheat flour
- 1 cup oats
- 1 tsp baking soda
- 1 tsp baking powder
- 2 cups pumpkin pie mix
- 1 large banana
- 1 medium apple
- 1/2 cup applesauce
- 1 dash pepper mix
- 1/2 tsp cinnamon
- 2 large eggs
- 1 tsp vanilla
- 1 oz lowfat milk
- 1 oz orange juice
- 1/4 cup packed brown sugar
- 2 tbsp margarine
Instructions
- Preheat oven to 350 ° F (175° C).
- Prepare 11x7.5" pan.
- Mix 3/4 cup of oatmeal and wheat flour with baking powder and soda.
- In a separate bowl, mix together pumpkin, sliced banana, chopped apple (leave the skin on), eggs, milk, applesauce, orange juice, pepper, cinnamon and vanilla.
- In a third bowl, mix together 1/4 cup of oatmeal, margarine and brown sugar.
- Combine flours with liquids until just blended. Pour into prepared pan.
- Sprinkle oats, margarine and brown sugar mix over cake batter.
- Bake for 45 minutes. Let cool at least 15 minutes - the fruit will be very moist until it has cooled a little. Enjoy.
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 Pumpkin & Fruit Coffee Cake contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Pumpkin & Fruit Coffee Cake 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: Cinnamon, Apples.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Apples wi...
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Frequently Asked Questions
Yes, this Pumpkin & Fruit Coffee Cake recipe is designed to be PCOS-friendly. At 296 calories per serving with 8.09g of protein, it supports balanced blood sugar and hormonal health. It also provides 10.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 82 minutes total. Prep time is 37 minutes and cook time is 45 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 296 calories, 8.09g protein (11%), 57.29g carbs, 5.24g fat. Plus 10.6g 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 296 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.
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