The Cycle Kitchen: Follicular Phase Banana Muffins
Seed-cycling magic in a muffin: high-protein, hormone-loving, and meal-prep ready.
If you’ve been here a while, you know I’m a big believer that food should work with you, not against you (especially when it comes to your cycle). And if you’re new here? Welcome to The Cycle Kitchen, where I share the actual meals, snacks, and drinks I make to sync with my menstrual cycle.
Today’s recipe is one of my favorite ways to start my follicular phase: banana muffins that are seed cycling-friendly, high in protein(very important to me for breakfast), and ridiculously easy to meal prep.
Why These Muffins Work for the Follicular Phase
The follicular phase starts right after your period and runs until ovulation. Your estrogen is rising, your energy is picking up, and your body is ready for nutrient-rich foods that balance blood sugar, fuel that rising energy, and prep you for ovulation.
Here’s why these muffins are a follicular phase staple for me:
Flaxseed meal → Supports healthy estrogen metabolism and hormone balance.
Pumpkin seeds → Rich in zinc, which preps the body for progesterone production later in the cycle.
Protein + complex carbs → Keeps energy steady and prevents those mid-morning crashes.
Bananas + dark chocolate → Because we’re here for joy and nourishment.
Seed Cycling: My Secret Weapon for Mood & Hormone Support
I’ve been seed cycling for over a year now, and it’s completely transformed how I feel throughout my cycle. I’m talking steadier moods, fewer PMS symptoms, and that elusive “I feel like myself” energy, even during times when I used to feel totally off.
Seed cycling is simply rotating different seeds during each phase of your cycle to help balance hormones naturally. During the follicular phase, it’s flax + pumpkin seeds, which you’ll find in this recipe.
And honestly? These muffins are my favorite meal-prep-friendly way to stay consistent with it. I make a batch at the start of my follicular phase and have an easy grab-and-go breakfast or snack all week. I need to start my days off with a high-protein breakfast in order to be a decent person, and these help me accomplish that. They are 17g of protein per muffin (I try to always hit 30g of protein in my meals, so I will add yogurt to the top of the muffin, or eat it with my morning protein coffee).
Recipe: Follicular Phase Banana Muffins 🍌
3 ripe bananas, mashed
1 egg
2 egg whites (or 1 extra egg)
¾ cup (180g) full-fat Greek yogurt
1 tsp vanilla extract
½ tsp ground cinnamon
¼ tsp salt
1 cup (100g) oat flour
½ cup flaxseed meal
¾ cup (80g) vanilla protein powder
2 tsp baking powder
4–5 tbsp maple syrup (optional, for sweetness to taste)
9 tbsp pumpkin seeds (½ folded into the batter, ½ sprinkled on top)
1/4 cup dark chocolate chips (½ folded into the batter, ½ sprinkled on top)
Instructions:
Preheat oven to 340°F (170°C). Line a muffin tin with parchment cups or lightly grease.
In a large mixing bowl, mash bananas until smooth. Add the egg, egg whites, Greek yogurt, vanilla, cinnamon, and salt. Whisk until well combined.
Add oat flour, flax meal, protein powder, baking powder, and maple syrup (if using). Stir gently until smooth (don’t overmix).
Fold in half the pumpkin seeds (and dark chocolate chips).
Divide batter into 9 muffin cups. Top each with the remaining pumpkin seeds & chocolate chips.
Bake for 25–30 minutes, or until a toothpick comes out clean. If tops start to brown too much, loosely cover with foil.
Cool for at least 15 minutes before enjoying. Bonus: top with butter and enjoy with your morning coffee (it’s so good)
*If you want more protein, top with your favorite yogurt and honey*
📥 Grab Your Free Cycle Syncing Grocery List
If you’re ready to make cycle syncing feel simple, I made you a free grocery list that breaks down exactly what to keep in your kitchen during each phase. Think of it as your cheat sheet for hormone-supportive cooking. Sooo don’t forget to grab my free Cycle Kitchen Grocery Guide so you’ll always know what to stock for each phase of your cycle. And my Cycle Kitchen Cycle Tracker, so you can start living in sync with your cycle, not against it.
With love,
Nevaeh