High-Fiber Zucchini Muffins - PCOS-Friendly Recipe
This High-Fiber Zucchini Muffins is a PCOS-friendly recipe with 185 calories, 5g protein, and 28g carbs per serving. Ready in 66 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 15-ounce can black beans, rinsed and drained
- ¼ cup water
- 2 cups grated zucchini (about 1½ medium zucchini)
- 2 cups gluten-free baking mix (such as Pamela’s)
- ½ teaspoon salt
- 2 teaspoons cinnamon
- ¼ teaspoon nutmeg
- 1 egg
- 2 egg whites
- ½ cup Splenda Sugar Blend
- 3 tablespoons canola oil
- 1 teaspoon vanilla
- 1 teaspoon apple cider vinegar
Instructions
- Preheat oven to 350 degrees. Line muffin tins with muffin papers and spray with cooking spray.
- Place black beans and water in a food processor and blend for 2-3 minutes, until you reach pumpkin consistency. Set aside.
- Use a paper towel to wring out excess moisture from grated zucchini, set aside.
- In a large bowl combine baking mix, salt, cinnamon and nutmeg.
- In another bowl, whisk together eggs, Splenda Sugar Blend, oil, vanilla and vinegar. Add black bean mixture and mix well.
- Make a well in dry ingredients and add wet ingredients. Mix well.
- Gently fold zucchini into muffin batter.
- Spoon batter into 12 muffin cups.
- Bake for 22-25 minutes or until a toothpick inserted in center comes out clean.
- Remove from oven and let muffins cool in pan for 10 minutes. Remove muffins from pan and cool completely on a wire rack.
- MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and these muffins can be gluten-free.
- Note: If you don’t need to eat gluten-free, you can try making these muffins with a regular baking mix.
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 High-Fiber Zucchini Muffins contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Black bean: Support blood sugar control and provide sustained energy
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Zucchini: Low in calories while providing vitamin C and potassium
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 High-Fiber Zucchini Muffins 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, Apple Cider Vinegar.
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Frequently Asked Questions
Yes, this High-Fiber Zucchini Muffins recipe is designed to be PCOS-friendly. At 185 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 66 minutes total. Prep time is 28 minutes and cook time is 38 minutes. It makes 12 servings, so you can meal prep for multiple days.
Per serving: 185 calories, 5g protein (11%), 28g carbs, 6g fat. Plus 3g 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 185 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 12 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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