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Blueberry and Lemon Protein Muffins for PCOS - PCOS-Friendly Recipe

Blueberry and Lemon Protein Muffins for PCOS
Prep: 10 min
Cook: 25 min
Servings: 2
Breakfast

This Blueberry and Lemon Protein Muffins for PCOS is a PCOS-friendly recipe with 220 calories, 12g protein, and 30g carbs per serving. Ready in 35 minutes. High in fiber (4g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories
12g Protein
30g Carbs
7g Fat
This recipe includes almond flour, protein powder, and fresh blueberries, which are all low GI ingredients. Grocery list: almond flour, protein powder, sweetener, baking powder, salt, lemon, almond milk, egg, fresh blueberries.

Ingredients

  • 1 cup of almond flour (120g)
  • 1/2 cup of protein powder (60g)
  • 1/4 cup of sweetener (60g)
  • 1 teaspoon of baking powder (5g)
  • 1/2 teaspoon of salt (2.5g), Zest and juice of 1 lemon
  • 1/2 cup of unsweetened almond milk (120ml)
  • 1 egg
  • 1/2 cup of fresh blueberries (75g)

Instructions

  1. Preheat your oven to 350°F (175°C).
  2. In a bowl, combine the almond flour, protein powder, sweetener, baking powder, salt, and lemon zest.
  3. In another bowl, whisk together the lemon juice, almond milk, and egg.
  4. Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
  5. Gently fold in the blueberries.
  6. Divide the batter evenly among 6 muffin cups.
  7. Bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  8. Allow the muffins to cool in the pan for 5 minutes, then transfer them to a wire rack to cool completely.
These Blueberry and Lemon Protein Muffins are a fantastic PCOS-friendly breakfast option. The protein powder and almond flour provide a good source of protein, which is essential for hormone regulation in PCOS. The blueberries add a burst of flavor and are packed with antioxidants, while the lemon provides a refreshing tang and is a great source of Vitamin C. The low GI of these ingredients helps to maintain stable blood sugar levels, which is crucial for managing PCOS symptoms.

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Frequently Asked Questions

Yes, this Blueberry and Lemon Protein Muffins for PCOS recipe is designed to be PCOS-friendly. At 220 calories per serving with 12g 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 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, 12g protein (22%), 30g carbs, 7g 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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