Baked Pumpkin Custard - PCOS-Friendly Recipe
This Baked Pumpkin Custard is a PCOS-friendly recipe with 197 calories, 6.1g protein, and 31.65g carbs per serving. Ready in 75 minutes. High in fiber (1.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 14 oz sweetened condensed milk
- 2 large eggs
- 1/2 tsp ground cinnamon
- 1/4 tsp ground cloves
- 1/4 tsp ground ginger
- 1/2 tsp nutmeg
- 1/2 tsp salt
- 15 oz canned pumpkin
Instructions
- Mix the pumpkin with the spices.
- Add the milk, eggs slightly beaten, and stir until smooth and well combined.
- Bake in a non-stick cake pan at 425 °F (220 °C) for 15 minutes.
- Lower heat to 350 °F (175 °C) and bake an additional 30-40 minutes.
- The custard will be puffed up, but will fall when it cools. It will have a slightly caramelized top and bottom instead of a pie crust.
- Serve as you would pumpkin pie.
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 Baked Pumpkin Custard contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
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 Baked Pumpkin Custard 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.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Baked Pumpkin Custard recipe is designed to be PCOS-friendly. At 197 calories per serving with 6.1g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 197 calories, 6.1g protein (12%), 31.65g carbs, 5.78g fat. Plus 1.7g 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 Dessert. At 197 calories, it fits within typical PCOS meal plan targets for Dessert. 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 8 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 Dessert
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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