Mango Muffins - PCOS-Friendly Recipe
This Mango Muffins is a PCOS-friendly recipe with 98 calories, 2.83g protein, and 21.98g carbs per serving. Ready in 58 minutes. High in fiber (1.8g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup whole wheat flour
- 1 cup flour
- 1 tsp baking powder
- 2 tsps baking soda
- 1/2 tsp salt
- 2 cups sliced mango
- 1 medium banana
- 5 large egg whites
- 3/4 cup apple sauce
- 2 tsps cinnamon
- 1/2 cup sugar
- 1/2 fl oz lime juice
- 1 tsp vanilla
- 1/2 oz orange juice
Instructions
- In a large bowl, combine the flours, baking powder, baking soda, sugar, cinnamon and salt.
- In another bowl, combine the eggs, apple sauce, lime juice and orange juice; add to the dry ingredients just until moistened.
- Stir in the mango, banana and nuts.
- Fill paper-lined muffin cups two-thirds full. Bake at 350 °F (175 °C) for 20-25 minutes or until a toothpick comes out clean.
- Cool for 5 minutes before removing from pans to wire racks.
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 Mango Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- 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 Mango 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: Cinnamon.
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).
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Mango Muffins recipe is designed to be PCOS-friendly. At 98 calories per serving with 2.83g 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 58 minutes total. Prep time is 28 minutes and cook time is 30 minutes. It makes 18 servings, so you can meal prep for multiple days.
Per serving: 98 calories, 2.83g protein (12%), 21.98g carbs, 0.3g 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 98 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 18 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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