High-Fiber Zucchini Muffins - PCOS-Friendly Recipe
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.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment