Baked Ricotta Custard - PCOS-Friendly Recipe
This Baked Ricotta Custard is a PCOS-friendly recipe with 131 calories, 12.27g protein, and 7.78g carbs per serving. Ready in 75 minutes. High in fiber (0.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3/4 cup part skim ricotta cheese
- 1 large large egg
- 1 large egg white
- 4 oz non-fat cream cheese
- 1/4 cup fat-free half & half
- 1 tbsp ground cinnamon
- 1/4 tsp vanilla extract
- 3.8 g sugar substitute
Instructions
- Heat oven to 250 °F (120 °C).
- In large bowl, with an electric mixer at medium speed, beat ricotta and cream cheese until creamy. Add sugar substitute and beat until well combined. Add egg, egg white, half & half, and vanilla; beat until well blended.
- Transfer mixture to 4 (8 oz) ramekins. Place ramekins in a baking dish. Add hot water to baking dish to a depth of 1 inch. Bake until custards are set, about 45 minutes. Remove from water bath and cool on rack.
- Serve chilled or at room temperature, sprinkled with cinnamon.
- Note: based on recipe from South Beach Diet Recharged book.
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 Ricotta Custard contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- 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 Ricotta 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 Ricotta Custard recipe is designed to be PCOS-friendly. At 131 calories per serving with 12.27g of protein, it supports balanced blood sugar and hormonal health. It also provides 0.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 75 minutes total. Prep time is 30 minutes and cook time is 45 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 131 calories, 12.27g protein (37%), 7.78g carbs, 5.56g fat. Plus 0.9g 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 131 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 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 Dessert
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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