Gluten-Free Scrumptious Pumpkin Bread - PCOS-Friendly Recipe
This Gluten-Free Scrumptious Pumpkin Bread is a PCOS-friendly recipe with 190 calories, 2g protein, and 30g carbs per serving. Ready in 80 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 egg
- 3 egg whites
- 1/3 cup skim milk
- 1 – 15-ounce can pure pumpkin puree
- 1/3 cup canola oil
- 1 – 19 ounce box gluten-free bread mix (such as Gluten Free Banana Bread Cake Mix from The Really Great Food Company)
- 1 teaspoon cinnamon
- Pinch nutmeg
- 1/4 cup mini-chocolate chips 1 tablespoon, divided
- 1/4 cup chopped walnuts 1 tablespoon, divided
Instructions
- Preheat oven to 350 degrees. Spray a large loaf pan with cooking spray.
- In a large bowl, combine egg, egg whites, milk, pumpkin, and oil. Mix until blended well.
- Add bread mix, cinnamon and nutmeg to wet ingredients and mix well until blended together.
- Stir in ¼ cup chocolate chips and ¼ cup walnuts. Pour batter into loaf pan. Sprinkle 1 tablespoon each; chocolate chips and walnuts on top of batter.
- Bake 50-60 minutes or until toothpick inserted in center comes out clean.
- MAKE IT GLUTEN-FREE: Confirm the ingredients you use are gluten-free if cooking gluten-free.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Gluten-Free Scrumptious Pumpkin Bread contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Gluten-Free Scrumptious Pumpkin Bread can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon, Nuts, Walnuts.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Nuts are...
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Frequently Asked Questions
Yes, this Gluten-Free Scrumptious Pumpkin Bread recipe is designed to be PCOS-friendly. At 190 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 80 minutes total. Prep time is 20 minutes and cook time is 60 minutes. It makes 18 servings, so you can meal prep for multiple days.
Per serving: 190 calories, 2g protein (4%), 30g carbs, 7g fat. Plus 1g 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 Lunch. At 190 calories, it fits within typical PCOS meal plan targets for Lunch. 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 18 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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