Quinoa Dessert Pudding - PCOS-Friendly Recipe
This Quinoa Dessert Pudding is a PCOS-friendly recipe with 250 calories, 11g protein, and 37g carbs per serving. Ready in 54 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 ½ cups skim milk
- 1 ½ cups fat-free half and half
- ¼ cup Splenda Brown Sugar Blend
- 1 teaspoon vanilla
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- 1 cup quinoa
- ½ cup pumpkin seeds, toasted
Instructions
- Rinse quinoa under cold water for 2 minutes.
- Whisk together milk, fat-free half and half, Splenda Brown Sugar, vanilla, cinnamon and nutmeg in a medium sauce pan over medium heat. Bring to a simmer.
- Once the milk mixture is simmering, stir in quinoa and reduce heat to a low simmer. Partially cover the pan and cook for 40 minutes, stirring every 10 minutes.
- When quinoa is done cooking, stir in toasted pumpkin seeds and serve.
- Chef Tip: Rinsing the quinoa is an important step. It helps avoid any bitter taste.
- MAKE IT GLUTEN-FREE: Verify that the ingredients you are using are gluten free and this recipe can be gluten free.
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 Quinoa Dessert Pudding contribute to your health goals:
- Quinoa: Has a lower glycemic index than most grains, making it ideal for PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
- Pumpkin seed: Both minerals are critical for hormone balance 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 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 Quinoa Dessert Pudding 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).
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Frequently Asked Questions
Yes, this Quinoa Dessert Pudding recipe is designed to be PCOS-friendly. At 250 calories per serving with 11g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 54 minutes total. Prep time is 14 minutes and cook time is 40 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 250 calories, 11g protein (18%), 37g carbs, 7g fat. Plus 3g 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 Lunch. At 250 calories, it fits within typical PCOS meal plan targets for Lunch. 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 6 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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