Snack: PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Grocery List

• Cassava flour (also called yuca flour or manioc flour)
• Almond flour (blanched, finely ground)
• Baking powder (aluminum-free)
• Sea salt
• Eggs
• Queso fresco (Latin American fresh cheese) or feta cheese
• Mozzarella cheese (low-moisture, part-skim, shredded)
• Plain Greek yogurt (full-fat)
• Olive oil or ghee
• Unsweetened almond milk

Glycemic Index Information

This PCOS-friendly pan de bono recipe offers improved glycemic control compared to traditional versions. Cassava flour has a moderate glycemic index of approximately 55-60, which is lower than wheat flour (GI 70-75) but higher than almond flour. The addition of almond flour, protein from eggs and cheese, and fat from yogurt and olive oil significantly reduces the overall glycemic load of this recipe. The protein content (9 grams per serving) further slows carbohydrate absorption, preventing rapid blood sugar spikes. Traditional pan de bono made with only cassava starch and cheese has a higher glycemic impact and less protein. This modified version maintains authentic Colombian flavor while better supporting insulin sensitivity and hormone balance in women with PCOS.

About Cassava Flour

Cassava flour comes from the whole cassava root (yuca), making it different from tapioca starch which is extracted from cassava. While tapioca starch can substitute in this recipe, the texture will be slightly different and more elastic. Cassava flour is naturally grain-free, nut-free, and paleo-friendly, making it accessible for those with multiple food sensitivities. Look for cassava flour in the gluten-free baking section or Latin American markets.

Storage and Reheating

Pan de bono is best enjoyed warm from the oven when the cheese is still gooey and the exterior is slightly crispy. Store cooled pan de bono in an airtight container at room temperature for up to 24 hours, or refrigerate for up to 3 days. The texture becomes denser when cold. To reheat, place in a 350°F (175°C) oven for 5-7 minutes, or microwave for 20-30 seconds. For longer storage, freeze unbaked dough balls on a baking sheet, then transfer to a freezer bag for up to 2 months. Bake from frozen, adding 3-5 minutes to the baking time.

Why This PCOS-Friendly Pan de Bono Supports Hormone Balance

Pan de bono is a beloved Colombian cheese bread traditionally enjoyed for breakfast or as a snack throughout the day. The classic recipe uses cassava starch (tapioca flour), cheese, and eggs to create irresistibly chewy, cheese-filled rolls that are naturally gluten-free. While the authentic version offers certain benefits for PCOS management, this modified recipe enhances those benefits by incorporating protein-rich ingredients and reducing the overall glycemic impact.

This PCOS-friendly version maintains the authentic flavor and satisfying texture Colombian families love while better supporting blood sugar stability and hormone balance. By combining cassava flour with almond flour, increasing the protein content through Greek yogurt and strategic cheese selection, and optimizing portion sizes, you can enjoy this cultural treasure while managing PCOS symptoms effectively.

Key Nutritional Benefits for PCOS Management

Moderate Glycemic Impact with Protein Balance

Cassava flour has a moderate glycemic index (55-60), which is better than wheat flour but requires strategic pairing with protein and fat to optimize blood sugar response. This recipe provides 9 grams of protein per serving from eggs, cheese, and Greek yogurt, which significantly slows carbohydrate absorption and prevents insulin spikes. The combination creates a more gradual blood sugar rise compared to traditional pan de bono or wheat-based breads, supporting insulin sensitivity over time. For women with PCOS, this balanced macronutrient profile helps manage the insulin resistance that drives many symptoms.

High-Quality Protein for Satiety and Metabolism

The combination of eggs, queso fresco, mozzarella, and Greek yogurt provides complete protein with all essential amino acids. Protein increases satiety hormones like GLP-1 and peptide YY, helping you feel satisfied for hours after eating. This reduces cravings and supports stable energy levels. Adequate protein intake improves insulin sensitivity, supports lean muscle mass, and aids in the production of hormones including thyroid hormones and sex hormones. The 9 grams of protein per serving represents about 15-20% of protein needs for a typical snack or small meal.

Calcium for Metabolic and Reproductive Health

This recipe provides approximately 185mg of calcium per serving (about 18% of daily needs) from the cheese and Greek yogurt. Calcium plays important roles in PCOS management. Research shows that adequate calcium intake improves insulin sensitivity and may help regulate menstrual cycles in women with PCOS. Calcium also supports bone health, which is important as women with PCOS have increased risk of bone density issues, particularly when vitamin D levels are low. The combination of calcium with vitamin D (from eggs and fortified dairy) enhances absorption.

Healthy Fats for Hormone Production

The 11 grams of fat per serving come primarily from cheese, eggs, Greek yogurt, and olive oil. These fats include both saturated and monounsaturated fats, which are necessary for producing steroid hormones including estrogen, progesterone, and testosterone. While saturated fat has been controversial, moderate amounts from whole food sources like cheese and eggs do not negatively impact cholesterol in most people and are essential for hormone health. The monounsaturated fats from olive oil and almond flour provide anti-inflammatory benefits.

Naturally Gluten-Free for Those with Sensitivities

Cassava flour is naturally grain-free and gluten-free, making this recipe suitable for women with gluten sensitivity or celiac disease. Some research suggests that gluten may increase inflammation in susceptible individuals, and many women with PCOS report feeling better when reducing gluten intake. While not everyone with PCOS needs to avoid gluten, this recipe provides an option for those who benefit from gluten-free eating without sacrificing satisfaction or cultural food connections.

Gut Health Support from Fermented Dairy

Greek yogurt and aged cheeses contain beneficial bacteria and are easier to digest than fluid milk. These probiotics support a healthy gut microbiome, which influences insulin sensitivity, inflammation, and even hormone metabolism. A balanced gut microbiome helps the body process and eliminate excess hormones, reducing the burden on the liver and supporting overall hormone balance.

Potential Concerns and Modifications

Moderate Carbohydrate Content

With 16 grams of net carbohydrates per serving (4 pieces), this recipe contains more carbs than very low-carb alternatives but fewer than traditional bread or pan de bono made with only cassava starch. For women following a very low-carb or ketogenic approach to PCOS management, this may be higher than desired. However, when paired with adequate protein and eaten as part of a balanced meal or substantial snack, these carbohydrates fit within most moderate-carb PCOS eating plans. Consider your individual carbohydrate tolerance and timing when including this recipe.

Dairy Sensitivity Considerations

This recipe contains multiple dairy products (cheese and yogurt), which some women with PCOS find inflammatory. Dairy affects individuals differently based on lactose intolerance, casein sensitivity, or hormonal response to dairy proteins. If you suspect dairy worsens your PCOS symptoms, this recipe may not be suitable. However, the fermented and aged dairy products in this recipe (Greek yogurt, queso fresco) are often better tolerated than fluid milk because they contain less lactose and their proteins are partially broken down.

Cassava Flour Considerations

Cassava is a starchy root vegetable that provides primarily carbohydrates with minimal protein or micronutrients. While lower glycemic than wheat, it does impact blood sugar and should be consumed in appropriate portions. Raw cassava contains compounds that can be harmful, but commercially processed cassava flour is completely safe. Always purchase cassava flour from reputable sources that properly process the root to remove these compounds.

Sodium Content

With 285mg of sodium per serving, this recipe provides moderate sodium from the cheese and salt. Most of this comes from the queso fresco and mozzarella. If you are managing blood pressure or need to limit sodium, choose low-sodium cheese varieties or reduce the added salt slightly. For most women with PCOS who do not have hypertension, this sodium level is reasonable within a whole-foods-based diet.

Calorie Density

At 195 calories per serving (4 pieces), this is a moderately calorie-dense snack. The calories come from nutrient-dense sources (protein, healthy fats) rather than empty carbohydrates, making them more satisfying and metabolically beneficial. Still, portion awareness matters for women working on weight management. Enjoy pan de bono as a planned snack or part of a meal rather than mindless eating throughout the day.

How to Incorporate Pan de Bono into a PCOS-Friendly Diet

Pan de bono works beautifully as a protein-rich snack between meals or as part of a balanced breakfast or lunch. Pair 4 pieces with sliced avocado, a handful of cherry tomatoes, and a small serving of scrambled eggs for a complete Colombian-inspired breakfast. Alternatively, enjoy pan de bono alongside a hearty vegetable soup or salad with grilled chicken for lunch.

For blood sugar management, avoid eating pan de bono alone or on an empty stomach. The moderate carbohydrate content benefits from being consumed with additional protein, vegetables, or healthy fats to further reduce glycemic impact. A serving of pan de bono with a hard-boiled egg and cucumber slices makes a satisfying afternoon snack that prevents energy crashes.

Time your consumption strategically. Carbohydrate tolerance is often better earlier in the day when insulin sensitivity tends to be higher. Enjoying pan de bono for breakfast or lunch rather than as an evening snack may better support blood sugar management for some women with PCOS.

Cultural Significance and Food Connection

Food carries cultural identity, family memories, and emotional significance. Pan de bono represents Colombian heritage and family traditions for many women. Managing PCOS should not require abandoning cultural foods that provide comfort and connection. This recipe demonstrates that traditional foods can be modified to better support health while maintaining authentic flavors and the social experiences around shared meals.

When you can enjoy culturally significant foods while managing PCOS, you reduce feelings of deprivation and increase long-term dietary adherence. Food restriction that ignores cultural context often fails because it disconnects women from their heritage and community. This PCOS-friendly pan de bono allows you to honor both your health needs and your cultural identity.

Research Methodology and Nutritional Science

This recipe is designed based on current nutritional research regarding PCOS management, insulin resistance, and balanced macronutrient intake. Evidence supports moderate-carbohydrate approaches that include adequate protein and healthy fats for improving insulin sensitivity and hormonal balance in women with PCOS.

The National Institute of Diabetes and Digestive and Kidney Diseases provides comprehensive information on insulin resistance and dietary approaches to improve glucose metabolism.

Information on PCOS and nutrition comes from the National Institute of Child Health and Human Development, which conducts research on Polycystic Ovary Syndrome and evidence-based management strategies.

Nutritional data is based on USDA FoodData Central and verified through multiple nutritional databases. Glycemic index information comes from the University of Sydney Glycemic Index Database and published research on cassava flour and starchy vegetables.

The Office of Dietary Supplements provides evidence-based information on calcium, B vitamins, and other micronutrients found in cheese, eggs, and yogurt.

Myths and Misconceptions About Cassava Flour and PCOS

Complete Benefits of This PCOS-Friendly Pan de Bono

Interactive Pan de Bono Success Checklist

Your Next Steps to PCOS-Friendly Colombian Cooking

Join Our PCOS Meal Planning Community

Prep Time: 15 mins

Cook Time: 18 mins

Total Time: 33 mins

This recipe includes superfoods such as:

eggs

Ingredients

Ingredients (Makes 8 pieces, serves 2)

• 1 cup / 120g cassava flour (yuca flour, tapioca starch works but texture differs)


• 2 tablespoons / 18g almond flour


• 1 teaspoon / 5g baking powder (aluminum-free)


• 0.25 teaspoon / 1.5g sea salt


• 1 large egg, room temperature


• 0.75 cup / 85g queso fresco, crumbled (or feta cheese)


• 0.25 cup / 30g mozzarella cheese, shredded (low-moisture, part-skim)


• 2 tablespoons / 30ml plain Greek yogurt (full-fat)


• 1 tablespoon / 15ml olive oil or melted ghee


• 2-3 tablespoons / 30-45ml unsweetened almond milk (as needed for consistency)

Instructions

Step-by-Step Instructions

1. Preheat your oven: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat. This prevents sticking and ensures even baking.


2. Prepare the dry ingredients: In a large mixing bowl, whisk together the cassava flour, almond flour, baking powder, and sea salt until well combined and no lumps remain.


3. Combine the wet ingredients: In a separate medium bowl, beat the egg lightly. Add the Greek yogurt and olive oil, whisking until smooth and incorporated.


4. Add the cheese: Add the crumbled queso fresco and shredded mozzarella to the wet ingredients. Mix gently to distribute the cheese throughout the mixture.


5. Form the dough: Pour the wet mixture into the dry ingredients. Using your hands or a sturdy spatula, mix until a thick, slightly sticky dough forms. The dough should hold together but remain pliable. If too dry, add almond milk one tablespoon at a time. If too wet, add a small amount of cassava flour.


6. Knead briefly: Turn the dough onto a clean surface and knead gently for 30-60 seconds until smooth. The warmth of your hands helps bring the dough together. Do not over-knead.


7. Shape the rolls: Divide the dough into 8 equal portions (about 2 tablespoons each). Roll each portion between your palms to form smooth balls. Traditional pan de bono has a round shape with a slightly flattened bottom.


8. Arrange on baking sheet: Place the dough balls on the prepared baking sheet, spacing them about 2 inches (5cm) apart. They will expand slightly during baking but do not spread much.


9. Bake until golden: Bake for 15-18 minutes until the tops are golden brown and the rolls have puffed up. They should feel firm when gently pressed. The bottoms should be lightly browned.


10. Cool slightly before serving: Remove from the oven and let cool on the baking sheet for 3-5 minutes. The interior will be chewy and slightly gooey when warm, which is traditional. Serve warm for best texture and flavor.


11. Storage: Store leftover pan de bono in an airtight container at room temperature for 1 day, or refrigerate for up to 3 days. Reheat in a 350°F (175°C) oven for 5-7 minutes to restore the chewy texture.

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