This PCOS Friendly Waffle Mix - Almond and Coconut Flour Waffle Mix is a PCOS-friendly recipe with 400 calories, 15g protein, and 30g carbs per serving. Ready in 25 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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In a large bowl, mix together the almond flour, coconut flour, baking powder, and salt.
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In a separate bowl, whisk together the eggs, coconut oil, almond milk, and vanilla extract.
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Pour the wet ingredients into the dry ingredients and stir until well combined.
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Preheat your waffle iron and grease it with a little coconut oil.
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Pour the batter into the waffle iron and cook according to the manufacturer's instructions.
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Serve with your favorite toppings.
Why this PCOS Friendly Waffle Mix - Almond and Coconut Flour Waffle Mix works for PCOS
This PCOS Friendly Waffle Mix - Almond and Coconut Flour Waffle Mix 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.
The 30g of carbohydrates here come paired with 10g 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.
Fat makes up about 45% 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.
Eating a substantial breakfast like this PCOS Friendly Waffle Mix - Almond and Coconut Flour Waffle Mix 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.
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Frequently Asked Questions
Yes, this PCOS Friendly Waffle Mix - Almond and Coconut Flour Waffle Mix recipe is designed to be PCOS-friendly. At 400 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 400 calories, 15g protein (15%), 30g carbs, 20g fat. Plus 10g 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 400 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.
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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