This Ricotta and Lemon Baked Custard Pots is a PCOS-friendly recipe with 180 calories, 15g protein, and 5g carbs per serving. Ready in 36 minutes. High in fiber (1g), which supports insulin sensitivity.
Nutrition per Serving
A baked cheesecake without base, flour or sugar. The eggs and ricotta do all the structural work, so nothing else is needed.
Grocery list:
- Whole-milk ricotta
- Eggs
- Lemon
- Vanilla extract
- Liquid stevia
- Flaked almonds
- Ground nutmeg
Glycemic index of the key ingredients: ricotta near 0, eggs 0, lemon 0.
Ingredients
Instructions
-
Heat the oven to 325F (160C). A low oven is essential: baked custard cooked hot splits and weeps.Whisk the eggs, then beat in the ricotta, lemon zest and juice, vanilla, stevia and salt until smooth.Divide between two ramekins and set them in a baking dish. Pour hot water into the dish to come halfway up the sides.Bake 24 to 26 minutes. The edges should be set and the centre should still wobble slightly; it firms as it cools.Scatter the almonds and nutmeg over and cool for 10 minutes. Good warm, better cold the next day.
Why this works for PCOS
Five grams of carbohydrate for a warm baked dessert. The water bath is not optional, it is what keeps the custard silky instead of grainy, and it takes thirty seconds to set up.
The ingredients doing the work
- Ricotta and eggs together: 15g of complete protein, plus choline from the yolks.
- Lemon: the acidity that keeps a rich egg custard from being heavy.
- Nutmeg: traditional with baked custard for good reason, and it costs nothing.
Swaps
Dairy free: silken tofu blended with the eggs, which sets similarly. Orange zest instead of lemon for something rounder. Keeps three days and eats well cold.
Sweet, without the swing
Strained yogurt, ricotta and labneh are the most useful dessert bases available to anyone managing insulin resistance: high in protein, almost no sugar, and neutral enough to take any flavour you put on them. Every recipe in this set sits under 200 calories with no added sugar.
PCOS Meal Planner builds your week around what you actually eat, and dessert is part of that rather than something to be talked out of.
Why this Ricotta and Lemon Baked Custard Pots works for PCOS
This Ricotta and Lemon Baked Custard Pots delivers 15g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 5g of carbohydrates per serving, this Ricotta and Lemon Baked Custard Pots is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Desserts on a PCOS plan are not banned, but timing and pairing matter. Eating sweet foods immediately after a balanced meal (rather than on an empty stomach) blunts the blood sugar response, since protein and fat slow gastric emptying. This Ricotta and Lemon Baked Custard Pots works best as an occasional post-dinner option rather than a standalone snack.
At 180mg of sodium per serving, this Ricotta and Lemon Baked Custard Pots fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Ricotta and Lemon Baked Custard Pots recipe is designed to be PCOS-friendly. At 180 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 1g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 10 minutes and cook time is 26 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 180 calories, 15g protein (33%), 5g carbs, 11g fat. Plus 1g 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 180 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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