Pumpkin Pie Custard - PCOS-Friendly Recipe
This Pumpkin Pie Custard is a PCOS-friendly recipe with 166 calories, 6.88g protein, and 28.1g carbs per serving. Ready in 60 minutes. High in fiber (7.3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 1/4 cup pumpkin
- 3 tbsp whole wheat flour
- 1/4 tsp cornstarch
- 3/4 large egg
- 1 tsp vanilla extract
- 1 1/2 tbsp condense sweetened milk
Instructions
- Mix all ingredients together well.
- Divide into two ramekins.
- Bake at 350 °F (175 °C) for 50-55 minutes.
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 Pie Custard 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 Pie 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.
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Frequently Asked Questions
Yes, this Pumpkin Pie Custard recipe is designed to be PCOS-friendly. At 166 calories per serving with 6.88g of protein, it supports balanced blood sugar and hormonal health. It also provides 7.3g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 5 minutes and cook time is 55 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 166 calories, 6.88g protein (17%), 28.1g carbs, 3.83g fat. Plus 7.3g 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 166 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 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 Dessert
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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