This Pumpkin Spiced French Toast is a PCOS-friendly recipe with 856 calories, 24g protein, and 33.8g carbs per serving. Ready in 24 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Egg is provide complete protein with all essential amino acids.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your breakfast.
Ingredients
Instructions
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Dry out 4 slices of Pumpkin Bread (recipe here) for this recipe. You can leave the slices out overnight, uncovered to reach the desired dryness.
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I made 2 batches with this, so the pictures show extra. In a small container, mix together your egg, cream, vanilla extract, orange extract, and pumpkin pie spice.
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Dip the bread into the mixture and let it soak for about 5 minutes.
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Flip the bread and allow to soak for 5 more minutes.
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In a pan, set to medium-low heat and set butter in the middle. Let the butter cook until it starts to brown.
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Once the butter is browned, add the bread that has now soaked almost all of the mixture. Let this cook for about 3-4 minutes on each side, or until golden brown. Flip and cook on the other side until finished.
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Top with powdered swerve and/or keto maple syrup (recipe here). Enjoy!
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 Pumpkin Spiced French Toast contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
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). 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 Pumpkin Spiced French Toast 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.
Why this Pumpkin Spiced French Toast works for PCOS
This Pumpkin Spiced French Toast delivers 24g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
The 33.8g of carbohydrates in this serving land in the moderate range that suits most PCOS phenotypes. If your dominant phenotype is adrenal PCOS (typically driven by cortisol rather than insulin), moderate carbs eaten alongside protein and fat usually feel better than very-low-carb eating, which can elevate cortisol.
Fat makes up about 79% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Eating a substantial breakfast like this Pumpkin Spiced French Toast is one of the highest-leverage moves you can make for PCOS. In the Jakubowicz et al. 2013 trial published in Clinical Science, women with PCOS who front-loaded calories to breakfast reduced fasting insulin by 56% and increased ovulation rates 50%, with no change in total calories. Front-loading works because insulin sensitivity is highest in the morning and lowest at night.
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Frequently Asked Questions
Yes, this Pumpkin Spiced French Toast recipe is designed to be PCOS-friendly. At 856 calories per serving with 24g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 24 minutes total. Prep time is 19 minutes and cook time is 5 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 856 calories, 24g protein (11%), 33.8g carbs, 74.8g fat. 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 Breakfast. At 856 calories, it fits within typical PCOS meal plan targets for Breakfast. 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 2 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 Breakfast
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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