Pumpkin Pancakes (Vegan) - PCOS-Friendly Recipe
This Pumpkin Pancakes (Vegan) is a PCOS-friendly recipe with 81 calories, 2.36g protein, and 8.27g carbs per serving. Ready in 18 minutes. High in fiber (0.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/2 cups quick oats
- 1 1/3 cups almond milk
- 1 tbsp pumpkin pie spice
- 1/2 tsp salt
- 2 tsps double acting baking powder
- 3 tbsps coconut oil
- 6 tbsps egg substitute
- 1/2 cup canned pumpkin
Instructions
- Preheat griddle/pan on medium-high with 1 tablespoon of coconut oil.
- Process oats in blender or food processor until it turns into oat flour.
- Mix all ingredients in a bowl until smooth (except for coconut oil).
- Use a 1/3 cup measuring cup and pour 4 pancakes onto griddle/pan. Let entire top of pancake bubble up, flip and let cook another 30 seconds.
- Note: cook 4 pancakes in a pan at a time, adding a tablespoon of coconut oil for each new set of pancakes. Coconut oil does not go in the mixture.
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 Pancakes (Vegan) contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Almond milk: A suitable dairy alternative for women with PCOS who avoid dairy
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 Pumpkin Pancakes (Vegan) 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.
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Frequently Asked Questions
Yes, this Pumpkin Pancakes (Vegan) recipe is designed to be PCOS-friendly. At 81 calories per serving with 2.36g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 18 minutes total. Prep time is 15 minutes and cook time is 3 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 81 calories, 2.36g protein (12%), 8.27g carbs, 4.58g fat. Plus 0.4g 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 Breakfast. At 81 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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