This Carrot Zucchini Cake is a PCOS-friendly recipe with 195 calories, 3.53g protein, and 11.97g carbs per serving. Ready in 75 minutes. High in fiber (2.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Pre-heat oven to 350 °F (175 °C). Grease a 9x13 inch pan. In a mixing bowl separate egg whites from yolks. Whip egg whites until peaks form. Set aside.
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In a medium bowl, combine walnut and almond flours (can substitute soy flour for some volume as well), baking soda, xanthan gum, salt and spices. Set aside.
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In a large bowl combine cream and lemon juice, then add egg yolks, oil, sweetener and vanilla. Mix well. Add flour mixture and mix well.
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In a medium bowl combine shredded carrots, shredded zucchini, coconut and crushed pineapple with juice.
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Using a large wooden spoon or a very heavy whisk, add carrot mixture to batter and fold in well. Fold in egg whites, do not overmix.
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Pour into a prepared 9x13" pan, bake at 350 °F for 45 minutes to an hour. Check with toothpick.
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Allow to cool at least 20 minutes before serving.
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Top with your favorite Splenda-sweetened cream cheese frosting. Good served chilled for 2 hours.
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 Carrot Zucchini Cake contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Walnut: Studies show walnuts may improve lipid profiles in women with 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 Carrot Zucchini 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.
Why this Carrot Zucchini Cake works for PCOS
At 11.97g of carbohydrates per serving, this Carrot Zucchini Cake 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.
Fat makes up about 72% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
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 Carrot Zucchini Cake works best as an occasional post-dinner option rather than a standalone snack.
At 125mg of sodium per serving, this Carrot Zucchini Cake 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Lemon.
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). Lemons ca...
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Frequently Asked Questions
Yes, this Carrot Zucchini Cake recipe is designed to be PCOS-friendly. At 195 calories per serving with 3.53g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 30 servings, so you can meal prep for multiple days.
Per serving: 195 calories, 3.53g protein (7%), 11.97g carbs, 15.67g fat. Plus 2.5g 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 195 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 30 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
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