Low Carb Pumpkin Cheesecake Tarts - 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. 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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