This PCOS Almond Flour Recipe - Almond Flour Cinnamon Rolls is a PCOS-friendly recipe with 250 calories, 6g protein, and 20g carbs per serving. Ready in 35 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 350°F (175°C).
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In a bowl, combine the almond flour, cinnamon, erythritol, and baking powder.
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Add the eggs and almond milk to the dry ingredients and mix until a dough forms.
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Roll out the dough and cut into rolls.
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Place the rolls on a baking sheet and bake for 15-20 minutes or until golden brown.
Why this PCOS Almond Flour Recipe - Almond Flour Cinnamon Rolls works for PCOS
At 20g of carbohydrates per serving, this PCOS Almond Flour Recipe - Almond Flour Cinnamon Rolls 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 54% 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 PCOS Almond Flour Recipe - Almond Flour Cinnamon Rolls works best as an occasional post-dinner option rather than a standalone snack.
At 150mg of sodium per serving, this PCOS Almond Flour Recipe - Almond Flour Cinnamon Rolls 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, Eggs.
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). Eggs are...
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Frequently Asked Questions
Yes, this PCOS Almond Flour Recipe - Almond Flour Cinnamon Rolls recipe is designed to be PCOS-friendly. At 250 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 6g protein (10%), 20g carbs, 15g fat. Plus 3g 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 250 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 2 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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