Pumpkin Pie II - PCOS-Friendly Recipe
This Pumpkin Pie II is a PCOS-friendly recipe with 188 calories, 4.77g protein, and 36.17g carbs per serving. Ready in 65 minutes. High in fiber (4.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 1/3 cups pie filling
- 2 large eggs
- 3/4 cup crispix cereal
- 1/4 cup fat free butter spread
- 2 sprays butter cooking spray
- 1 tsp cinnamon
- 2 cups corn flakes
- 10 tbsps fat free evaporated milk
- 5 packets sweetener
Instructions
- Combine corn flakes and crispix into a plastic bag. Begin to crush cereal until it has reached a bread crumb consistency.
- Melt fat free butter spread, then stir in ground cinnamon and no calorie sweetener packets.
- Add crushed cereal to butter mixture and fold it in to dispense butter evenly. Coat pie pan with no calorie butter cooking spray.
- Add crust mixture to coated pan and begin to press it flat and work it up the edges of the pan. Let crust sit a few minutes before adding pie filling.
- Combine pumpkin pie filling (like Libby's), eggs, fat free evaporated milk and a dash of ground cinnamon. Stir until mixed well, and pour into pie pan.
- Cook pie for 45-50 minutes, depending on oven strength.
- In order to know if pie is cooked through, stick a toothpick or butter knife into center of pie. If it comes out clean, the pie is ready. 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 Pie II 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 Pumpkin Pie II 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 Pumpkin Pie II recipe is designed to be PCOS-friendly. At 188 calories per serving with 4.77g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 65 minutes total. Prep time is 15 minutes and cook time is 50 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 188 calories, 4.77g protein (10%), 36.17g carbs, 1.88g fat. Plus 4.2g 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 188 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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