Low Carb Blackberry Pudding - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Egg is provide complete protein with all essential amino acids. Coconut is contains medium-chain triglycerides (MCTs) for quick energy. Berr is rich in antioxidants and low in sugar compared to other fruits.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. 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
- 1/4 cup Coconut Flour
- 1/4 tsp. Baking Powder
- 5 large Egg Yolks
- 2 tbsp. Coconut Oil
- 2 tbsp. Butter
- 2 tbsp. Heavy Cream
- 2 tsp. Lemon Juice
- Zest 1 Lemon
- 1/4 cup Blackberries
- 2 tbsp. Erythritol
- 10 drops Liquid Stevia
Instructions
- Preheat oven to 350F. Then, separate the egg yolks from the whites and set aside. You can save the egg whites to make different things like Low Carb Coconut Shrimp!
- Measure out 1/4 cup Coconut Flour, and 1/4 tsp. Baking Powder. Set aside.
- Measure out 2 tbsp. Coconut Oil and 2 tbsp. Butter. Set aside.
- Beat the egg yolks until they’re pale in color. Then, add 2 tbsp. erythritol and 10 drops liquid stevia. Beat again until fully combined.
- Add 2 tbsp. heavy cream, 2 tsp. lemon juice, and the zest of 1 lemon. Add the coconut and butter you had previously measured out and beat everything together until no lumps are found.
- Sift the dry ingredients over the wet ingredients, then mix well on a slow speed.
- Measure out the batter into 2 ramekins and lightly smush the blackberries with your finger. Distribute the blackberries evenly in the batter by pushing them into the top of the batter.
- Bake for 20-25 minutes at 350F. Once finished, let cool for 5 minutes or so.
- Pour some heavy whipping cream over the top and eat! It’s super delicious on it’s own too! You can share the ramekin with another, or eat it by yourself.
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 Low Carb Blackberry Pudding contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
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 Low Carb Blackberry Pudding 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: Lemon.
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