Macadamia & Coconut Keto Custard - PCOS-Friendly Recipe
This Macadamia & Coconut Keto Custard is a PCOS-friendly recipe with 1098 calories, 24.8g protein, and 16.3g carbs per serving. Ready in 77 minutes.
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. Coconut milk is provides MCTs and is dairy-free.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings.
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 snack.
Ingredients
- 1 Cup Unsweetened Organic Coconut Milk
- 4 Large Eggs
- 1/3 Cup Heavy Cream
- 1/3 Cup Macadamia Nut Butter
- 1/3 Cup Erythritol
- 1 tsp. Liquid Stevia
- 1 tsp. Vanilla Extract
Instructions
- Preheat your oven to 325F.
- In a medium sized mixing bowl, add your coconut milk and heavy cream.
- Add your vanilla extract.
- Add your 4 eggs and start to whisk together. Make sure you do this SLOWLY, you don’t want to aerate the eggs at all – just mix the ingredients.
- Add your sweeteners and macadamia nut butter.
- Continue to stir until everything is combined and mixed evenly.
- Fill a small baking pan with about 1 inch of water.
- Place your ramekins in the baking pan, making sure that they are covered by about 1 inch of water.
- Fill your ramekins with the custard mixture.
- Put them in the oven and bake them for about 40 minutes, or until a knife comes out clean.
- Once they’re done, let them cool for about 25 minutes, while sitting in the water.
- Remove the ramekins from the water and let them dry.
- Serve! You can refrigerate these with plastic wrap covering the top.
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 Macadamia & Coconut Keto Custard contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Coconut milk: A good alternative for those with PCOS who are sensitive to dairy
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 Macadamia & Coconut Keto 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Eggs.
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Frequently Asked Questions
Yes, this Macadamia & Coconut Keto Custard recipe is designed to be PCOS-friendly. At 1098 calories per serving with 24.8g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 77 minutes total. Prep time is 12 minutes and cook time is 65 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 1098 calories, 24.8g protein (9%), 16.3g carbs, 104.8g 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 Snack. At 1098 calories, it fits within typical PCOS meal plan targets for Snack. 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 4 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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