This PCOS Friendly Protein Scones - Blueberry Lemon Protein Scones is a PCOS-friendly recipe with 220 calories, 15g protein, and 25g carbs per serving. Ready in 30 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 350F (175C).
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In a large bowl, combine almond flour, protein powder, coconut sugar, baking powder, and salt.
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Stir in blueberries.
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In a separate bowl, whisk together almond milk, egg, and lemon zest and juice.
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Add wet ingredients to dry and stir until combined.
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Shape dough into 4 scones and place on a baking sheet.
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Bake for 15-20 minutes or until golden brown.
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Let cool before serving.
Why this PCOS Friendly Protein Scones - Blueberry Lemon Protein Scones works for PCOS
This PCOS Friendly Protein Scones - Blueberry Lemon Protein Scones 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 25g of carbohydrates per serving, this PCOS Friendly Protein Scones - Blueberry Lemon Protein Scones 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 Scones - Blueberry Lemon Protein Scones 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 300mg of sodium per serving, this PCOS Friendly Protein Scones - Blueberry Lemon Protein Scones 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 Scones - Blueberry Lemon Protein Scones 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 30 minutes total. Prep time is 10 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 15g protein (27%), 25g carbs, 6g 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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