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PCOS Keto Pancakes - Almond Flour Blueberry Pancakes with Lemon Zest - PCOS-Friendly Recipe

PCOS Keto Pancakes - Almond Flour Blueberry Pancakes with Lemon Zest
Prep: 10 min
Cook: 15 min
Servings: 2
Breakfast

This PCOS Keto Pancakes - Almond Flour Blueberry Pancakes with Lemon Zest is a PCOS-friendly recipe with 280 calories, 11g protein, and 10g carbs per serving. Ready in 25 minutes. High in fiber (3g), which supports insulin sensitivity.

Nutrition per Serving

280 Calories
11g Protein
10g Carbs
23g Fat
Grocery list: Almond flour, blueberries, lemon, eggs, unsweetened almond milk, baking powder, salt, Erythritol, vanilla extract. The almond flour has a low GI, making it a great choice for those with PCOS.

Ingredients

  • 1 cup almond flour (US) or 120g (metric)
  • 1/4 cup blueberries (US) or 35g (metric)
  • 1 tsp lemon zest (US) or 2g (metric)
  • 2 large eggs
  • 1/4 cup unsweetened almond milk (US) or 60ml (metric)
  • 1 tsp baking powder
  • 1/4 tsp salt
  • 2 tbsp Erythritol (US) or 24g (metric)
  • 1/2 tsp vanilla extract

Instructions

  1. In a bowl, combine almond flour, baking powder, Erythritol, and salt.
  2. In another bowl, whisk together eggs, almond milk, and vanilla extract.
  3. Gradually add the dry ingredients into the wet ingredients, stirring until smooth.
  4. Fold in the blueberries and lemon zest.
  5. Heat a non-stick pan over medium heat and pour 1/4 cup of the batter for each pancake.
  6. Cook until bubbles form on the surface, then flip and cook until golden.
  7. Serve warm.
These PCOS-friendly pancakes are made with almond flour, which is low in carbs and has a low glycemic index, making it perfect for those with PCOS. The blueberries add a burst of flavor and are packed with antioxidants, while the lemon zest gives a refreshing twist. This recipe is quick and easy to make, providing a sense of control and empowerment in managing PCOS through diet. The protein and healthy fats from the almond flour, along with the fiber from the blueberries, will keep you feeling full and satisfied.

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 Pancakes - Almond Flour Blueberry Pancakes with Lemon Zest recipe is designed to be PCOS-friendly. At 280 calories per serving with 11g 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 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: 280 calories, 11g protein (16%), 10g carbs, 23g 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 280 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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