Low Carb Pumpkin Cheesecake Tarts - PCOS-Friendly Recipe
This Low Carb Pumpkin Cheesecake Tarts is a PCOS-friendly recipe with 1841 calories, 47g protein, and 41g carbs per serving. Ready in 84 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. Ginger is has anti-inflammatory and antioxidant properties.
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.
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
- CRUST
- 8 Tbsp. Salted Butter
- 2 Large Eggs
- 3/4 Cup Coconut Flour
- 2 Tbsp. Granulated Splenda (or other sugar substitute)
- PUMPKIN CHEESECAKE FILLING
- 6 Oz. cream cheese, softened
- 3 Large Eggs
- 1 1/4 Cup Pumpkin Puree
- 3/4 Cup Granulated Splenda (or other sugar substitute)
- 1 tsp. Cinnamon
- 1 tsp. Allspice
- 1 tsp. Vanilla Extract
- 1/2 tsp. Ground Ginger
Instructions
- Put 8 Tbsp. room temperature butter, 2 eggs, and 2 Tbsp. Splenda into a mixing bowl.
- Beat them well until the mixture is liquid. It may still have a little bit of butter lumps in there, but that is fine.
- Add your coconut flour in bit by bit and mix it into the buttery eggs.
- Keep working it until it gets to a pliable consistency. Put it in some saran wrap and put it in the fridge for 20-30 minutes.
- Take your dough out from the fridge. Squish the dough out onto some parchment paper.
- Roll the dough out with a rolling pin until it is about 1/4 inch thick.
- PUMPKIN CHEESECAKE FILLING
- Put your 6oz block of cream cheese into a mixing bowl.
- Beat well until it is creamed.
- In a seperate bowl, mix the 3/4 Cup Splenda, 1 tsp. Cinnamon, 1 tsp. Allspice, and 1/2 tsp. Groung Ginger together.
- Add your pumpkin puree to your cream cheese and beat them together.
- Add your sugar/spice mixture and eggs to the cream cheese and mix well.
- THE MARRIAGE
- Preheat your oven to 400 degrees.
- Fill your cupcake tin with the dough – as many as you can get. I decided to make mine a little bit thick.
- Put them into the oven for about 5-6 minutes or until the edges start to turn golden brown.
- Set your oven to 350 degrees.
- Fill your pastry shells with the pumpkin cheesecake mixture, almost full.
- Stick them in the oven for about 15-20 minutes. You have to gauge this, but once the edges of the crust was beginning to turn brown, I took them out.
- Let them cool, and remove from your cupcake tray. Be careful as the crust is a little crumbl-y, I had a few pieces break off as I was removing them from the cupcake tray.
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 Pumpkin Cheesecake Tarts contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- 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 Low Carb Pumpkin Cheesecake Tarts 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.
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Frequently Asked Questions
Yes, this Low Carb Pumpkin Cheesecake Tarts recipe is designed to be PCOS-friendly. At 1841 calories per serving with 47g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 84 minutes total. Prep time is 28 minutes and cook time is 56 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 1841 calories, 47g protein (10%), 41g carbs, 167g 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 1841 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 10 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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