Buckwheat Banana Pancakes with Walnuts - PCOS-Friendly Recipe
This Buckwheat Banana Pancakes with Walnuts is a PCOS-friendly recipe with 180 calories, 5g protein, and 27g carbs per serving. Ready in 25 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- ¼ cup buckwheat flour
- 3 tablespoons unbleached all-purpose flour
- 1 teaspoon double-acting baking powder
- ½ teaspoon sea salt
- 2 teaspoons cold, unsalted butter, cut into pieces
- 1 teaspoon acacia or other mild floral honey
- 1 large egg
- ½ cup vanilla soy milk
- 2 large fully ripened bananas, peeled
- 2 tablespoons chopped walnuts
Instructions
- In a medium bowl, combine the flours, baking powder, salt, butter, and honey into a finely crumbled mixture with a pastry blender or potato masher.
- In a large bowl, whisk together the egg and soy milk. Add the flour mixture to the soy milk mixture and whisk until well combined. Let stand for 5 minutes. Mash one banana and set aside; very thinly slice the other banana and stir the slices into the batter.
- Lightly coat a large flat skillet or griddle with natural cooking spray (see Fresh Fact) and place over medium heat. Spoon about ¼ cup batter per pancake on the hot skillet. Cook pancakes in batches for 2 minutes per side or until lightly browned. Keep cooked pancakes warm on a plate loosely covered with foil. Serve pancakes topped with mashed bananas and walnuts.
- Fresh Fact: You can make your own natural cooking spray with your favorite oil – olive, canola, soybean, peanut, or more. Just purchase a pump-spray bottle, fill, and spray – naturally!
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 Buckwheat Banana Pancakes with Walnuts 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
- 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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and 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 Buckwheat Banana Pancakes with Walnuts 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, Nuts, Walnuts.
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 Buckwheat Banana Pancakes with Walnuts recipe is designed to be PCOS-friendly. At 180 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 25 minutes total. Prep time is 20 minutes and cook time is 5 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 5g protein (11%), 27g 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 Snack. At 180 calories, it fits within typical PCOS meal plan targets for Snack. 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 4 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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