This PCOS Keto Bread Rolls - Coconut Flour Dinner Rolls is a PCOS-friendly recipe with 150 calories, 5g protein, and 4g carbs per serving. Ready in 40 minutes. High in fiber (8g), 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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Combine the dry ingredients in a bowl.
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Beat the eggs in a separate bowl.
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Gradually add the dry ingredients to the eggs, stirring continuously.
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Pour in the boiling water and continue to stir until a dough forms.
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Shape the dough into rolls and place them on a baking sheet.
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Bake for 30 minutes or until golden brown.
Why this PCOS Keto Bread Rolls - Coconut Flour Dinner Rolls works for PCOS
The 4g of carbohydrates here come paired with 8g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
At 300mg of sodium per serving, this PCOS Keto Bread Rolls - Coconut Flour Dinner 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.
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Frequently Asked Questions
Yes, this PCOS Keto Bread Rolls - Coconut Flour Dinner Rolls recipe is designed to be PCOS-friendly. At 150 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 8g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 5g protein (13%), 4g carbs, 10g fat. Plus 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 Dinner. At 150 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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