This Spiced Apple and Walnut Cake is a PCOS-friendly recipe with 250 calories, 6g protein, and 30g carbs per serving. Ready in 45 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, mix together the flour, baking soda, cinnamon, nutmeg, and salt.
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In a separate bowl, combine the applesauce, honey, and coconut oil.
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Gradually add the wet ingredients to the dry, stirring until just combined.
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Fold in the chopped apples and walnuts.
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Pour the batter into a greased 8-inch round cake pan.
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Bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
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Let the cake cool before serving.
Why this Spiced Apple and Walnut Cake works for PCOS
The 30g of carbohydrates in this serving land in the moderate range that suits most PCOS phenotypes. If your dominant phenotype is adrenal PCOS (typically driven by cortisol rather than insulin), moderate carbs eaten alongside protein and fat usually feel better than very-low-carb eating, which can elevate cortisol.
Desserts on a PCOS plan are not banned, but timing and pairing matter. Eating sweet foods immediately after a balanced meal (rather than on an empty stomach) blunts the blood sugar response, since protein and fat slow gastric emptying. This Spiced Apple and Walnut Cake works best as an occasional post-dinner option rather than a standalone snack.
At 300mg of sodium per serving, this Spiced Apple and Walnut Cake 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 Spiced Apple and Walnut Cake recipe is designed to be PCOS-friendly. At 250 calories per serving with 6g 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 45 minutes total. Prep time is 15 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 6g protein (10%), 30g carbs, 10g 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 Dessert. At 250 calories, it fits within typical PCOS meal plan targets for Dessert. 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 Dessert
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