This PCOS Keto Muffin - Blueberry Cream Cheese Keto Muffins is a PCOS-friendly recipe with 220 calories, 6g protein, and 8g 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 oven to 350°F (175°C).
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In a bowl, mix together the almond flour, coconut flour, erythritol, baking powder, and salt.
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In another bowl, whisk together the melted butter, almond milk, eggs, and vanilla extract.
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Combine the wet and dry ingredients.
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Fold in the blueberries and cream cheese.
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Divide the batter into a muffin tin.
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Bake for 20-25 minutes or until a toothpick comes out clean.
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Let cool before serving.
Why this PCOS Keto Muffin - Blueberry Cream Cheese Keto Muffins works for PCOS
At 8g of carbohydrates per serving, this PCOS Keto Muffin - Blueberry Cream Cheese Keto 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.
Fat makes up about 74% 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 Keto Muffin - Blueberry Cream Cheese Keto 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 Keto Muffin - Blueberry Cream Cheese Keto 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Blueberries.
Blueberries are a nutrient-rich fruit that is high in antioxidants, vitamins C and K, and fiber. The antioxidants in blueberries help reduce oxidative stress and inflammation, which is beneficial for managing PCOS symptoms. The high fiber content in blueberries helps regulate blood sugar levels and supports digestive health. Including blueberries in your diet can provide essential nutrients and improve overall health and well-being.
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Frequently Asked Questions
Yes, this PCOS Keto Muffin - Blueberry Cream Cheese Keto Muffins recipe is designed to be PCOS-friendly. At 220 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 10 minutes and cook time is 25 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 6g protein (11%), 8g carbs, 18g 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 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.
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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