Sweet and Savory Baked Apples - PCOS-Friendly Recipe
This Sweet and Savory Baked Apples is a PCOS-friendly recipe with 150 calories, 4g protein, and 17g carbs per serving. Ready in 48 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 6 Five-Ounce Ramekins
- Cooking Spray
- 2 Granny Smith Apples (medium size), peeled, seeded and diced
- 2 Honey Crisp Apples (medium size), peeled, seeded and diced
- 2 Tbsp melted Smart Balance Light (or no trans fat margarine)
- 2 Tbsp Splenda Brown Sugar
- 1/8 tsp. Ground Nutmeg
- ¼ tsp. salt (optional)
- 6 each lite spreadable cheese wedges (Laughing Cow Lite Swiss Cheese Wedges)
- 6 Tbsp Slivered Almonds
Instructions
- Preheat oven to 350°F.
- Place Ramekins on a baking sheet and coat each with cooking spray.
- In a mixing bowl, combine apples, melted Smart Balance, Splenda Brown Sugar, ground nutmeg and salt. Combine well.
- Fill each ramekin about half full of apples. Place one cheese wedge on top of apples and press to spread over the apples. Fill the ramekins with the remaining apples, mounding them over the rim of the ramekin.
- Bake in oven for 30 minutes. Remove from oven and top each ramekin with 1 Tablespoon of slivered almonds. Return to the oven to finish baking.
- Bake for 15 more minutes or until apples are bubbling and almonds are toasted. Remove from oven and let cool to just warmer than room temperature and serve. Can also be eaten cold or heated up in the microwave the next day.
- MAKE IT GLUTEN-FREE: Verify that the ingredients that you are using are gluten-free (and not cross- contaminated) and this dish can be 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 Sweet and Savory Baked Apples contribute to your health goals:
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Honey: Use in moderation as part of a balanced PCOS diet
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Sweet and Savory Baked Apples 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: Honey, Apples.
Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...
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Frequently Asked Questions
Yes, this Sweet and Savory Baked Apples recipe is designed to be PCOS-friendly. At 150 calories per serving with 4g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 48 minutes total. Prep time is 18 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 4g protein (11%), 17g carbs, 8g fat. Plus 2g 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 150 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 6 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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