Flourless Pumpkin Donuts - PCOS-Friendly Recipe
This Flourless Pumpkin Donuts is a PCOS-friendly recipe with 87 calories, 5.69g protein, and 14.52g carbs per serving. Ready in 25 minutes. High in fiber (3.6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 cup powdered peanut butter
- 1/2 cup agave nectar
- 1/2 tsp baking soda
- 2 tsps baking powder
- 1 tsp salt
- 1 cup canned pumpkin
- 1 tsp vanilla extract
- 1 tsp cinnamon
- 2 tsps pumpkin pie spice
- 6 egg whites
Instructions
- Preheat the oven to 325 °F (165 °C) and prep a donut pan by greasing with coconut oil.
- Mix together the dry ingredients.
- In a separate bowl, mix together the wet ingredients.
- Combine the wet and dry ingredients and mix until the batter is smooth and lump free.
- Divide the batter evenly to make donuts.
- Bake for 20-25 minutes, or until a toothpick comes out clean.
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 Flourless Pumpkin Donuts 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 Flourless Pumpkin Donuts 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, Agave.
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). Agave, a...
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Frequently Asked Questions
Yes, this Flourless Pumpkin Donuts recipe is designed to be PCOS-friendly. At 87 calories per serving with 5.69g 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 25 minutes total. Prep time is 5 minutes and cook time is 20 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 87 calories, 5.69g protein (26%), 14.52g carbs, 1.12g 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 87 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
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