Power Blueberry Muffins - PCOS-Friendly Recipe
This Power Blueberry Muffins is a PCOS-friendly recipe with 167 calories, 7.19g protein, and 13.04g carbs per serving. Ready in 35 minutes. High in fiber (2.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 8 oz almond flour
- 3/8 tsp bakeing soda
- 3 large eggs
- 1/8 tsp salt
- 1/4 cup honey
- 4 1/2 oz baby food carrots
- 1 scoop french vanilla protein powder
- 1/2 fl oz lemon juice
- 1 tsp vanilla extract
- 1 cup blueberries
Instructions
- Preheat oven to 350 °F (175 °C) and grease or line a muffin pan.
- In a large mixing bowl, add all dry ingredients and blend well with a hand whisk.
- In a small bowl, add all wet ingredients and stir together.
- Pour the wet ingredients into the bowl with the dry ingredients and gently whisk together until blended. Stir in blueberries.
- Scoop the batter into the muffin cups, filling them 3/4 full. Bake for 20-25 minutes or until golden brown and a toothpick inserted into the center comes out clean.
- Cool in pan 5 minutes, then remove to wire rack to cool completely.
- Note: may be stored in freezer.
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 Power Blueberry Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- Blueberr: Contain anthocyanins that may improve insulin sensitivity
- Carrot: Provide antioxidants that support overall metabolic health
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 Power Blueberry Muffins 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, Honey.
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. Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balan...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Power Blueberry Muffins recipe is designed to be PCOS-friendly. At 167 calories per serving with 7.19g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.6g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 167 calories, 7.19g protein (17%), 13.04g carbs, 10.72g fat. Plus 2.6g 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 167 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 12 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.
Comments
Register or log in to add a comment