Double-Layer Pumpkin Pie - PCOS-Friendly Recipe
This Double-Layer Pumpkin Pie is a PCOS-friendly recipe with 322 calories, 5.38g protein, and 54.29g carbs per serving. Ready in 21 minutes. High in fiber (2.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 oz fat free cream cheese
- 2 tsps pumpkin pie spice
- 15 oz pumpkin
- 1 crust, single 9" graham pie crust
- 2 packages vanilla instant pudding
- 3 tsps white sugar
- 1 1/2 cups low fat whipped topping
- 1 cup fat free milk
Instructions
- In medium bowl whisk together softened cream cheese, 1 tablespoon of the milk and the sugar.
- Gently stir in whipped topping (like Cool Whip). Carefully spread in crust.
- In large bowl beat 3/4 cup of milk, pudding mix and spice with wire whisk for 1 minute.
- Whisk in pumpkin (mixture will be thick.) Carefully spread over cream cheese layer.
- Refrigerate at least 4 hours or until set.
- Garnish as desired. Store in refrigerator.
How This Recipe Supports PCOS Management
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. 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 Double-Layer Pumpkin Pie 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.
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Frequently Asked Questions
Yes, this Double-Layer Pumpkin Pie recipe is designed to be PCOS-friendly. At 322 calories per serving with 5.38g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 21 minutes total. Prep time is 16 minutes and cook time is 5 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 322 calories, 5.38g protein (7%), 54.29g carbs, 9.88g fat. Plus 2.1g 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 322 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
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