This Menopause Bone Health Boosting Yogurt - Homemade Calcium-Fortified Coconut Yogurt is a PCOS-friendly recipe with 150 calories, 6g protein, and 12g carbs per serving. Ready in 70 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Pour the coconut milk into a saucepan. Sprinkle the agar agar flakes and calcium powder over the top.
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Heat the mixture over medium heat until the agar agar flakes dissolve completely.
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Remove from heat and cool to room temperature.
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Open the probiotic capsules and sprinkle the powder into the mixture. Stir well.
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Pour the mixture into a clean glass jar and cover with a cloth.
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Let it ferment at room temperature for 24-48 hours.
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Once the yogurt has set and tastes tangy, store it in the fridge.
Why this Menopause Bone Health Boosting Yogurt - Homemade Calcium-Fortified Coconut Yogurt works for PCOS
At 12g of carbohydrates per serving, this Menopause Bone Health Boosting Yogurt - Homemade Calcium-Fortified Coconut Yogurt 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 Menopause Bone Health Boosting Yogurt - Homemade Calcium-Fortified Coconut Yogurt 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 15mg of sodium per serving, this Menopause Bone Health Boosting Yogurt - Homemade Calcium-Fortified Coconut Yogurt 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 Menopause Bone Health Boosting Yogurt - Homemade Calcium-Fortified Coconut Yogurt recipe is designed to be PCOS-friendly. At 150 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 70 minutes total. Prep time is 10 minutes and cook time is 60 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 6g protein (16%), 12g carbs, 8g fat. Plus 1g 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 150 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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