This PCOS Friendly Protein Muffin - Blueberry Almond Protein Muffins is a PCOS-friendly recipe with 220 calories, 15g protein, and 20g carbs per serving. Ready in 35 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 350°F (175°C).
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In a large bowl, combine almond flour, protein powder, sweetener, baking powder, and salt.
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In another bowl, whisk together eggs, almond milk, and vanilla extract.
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Gradually add the dry ingredients into the wet, stirring until just combined.
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Fold in the blueberries.
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Divide the batter evenly among 8 muffin cups.
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Bake for 20-25 minutes, or until a toothpick comes out clean.
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Let cool for 5 minutes before serving.
Why this PCOS Friendly Protein Muffin - Blueberry Almond Protein Muffins works for PCOS
This PCOS Friendly Protein Muffin - Blueberry Almond Protein Muffins delivers 15g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 20g of carbohydrates per serving, this PCOS Friendly Protein Muffin - Blueberry Almond Protein Muffins 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.
Eating a substantial breakfast like this PCOS Friendly Protein Muffin - Blueberry Almond Protein Muffins is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
At 200mg of sodium per serving, this PCOS Friendly Protein Muffin - Blueberry Almond Protein Muffins 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 Friendly Protein Muffin - Blueberry Almond Protein Muffins recipe is designed to be PCOS-friendly. At 220 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 15g protein (27%), 20g carbs, 10g fat. Plus 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 220 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 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.
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