Low Fat Pumpkin Panna Cotta - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 1 cup skim milk
- ¼ cup Splenda Brown Sugar Blend
- ½ cup low-fat buttermilk
- 1 envelope unflavored gelatin
- ½ cup non-fat, plain Greek yogurt
- 1 15-oz can pumpkin puree (not pumpkin pie filling)
- 2 teaspoons pumpkin pie spice
- 8 4-oz. ramekins (or other dessert cups)
- ½ cup fat-free whipped topping
Instructions
- Whisk together milk, Splenda Brown Sugar, low-fat buttermilk and unflavored gelatin in a medium saucepan off the heat. Let it sit for 5 minutes.
- In a medium bowl, whisk together Greek yogurt, pumpkin and pumpkin pie spice. Set aside.
- Place milk and gelatin mixture on the stovetop over medium heat. Stirring frequently, heat until milk just begins to bubble. Do not boil.
- Add hot milk mixture to pumpkin mixture and whisk until smooth and combined.
- Divide pumpkin mixture evenly among 8 4-oz ramekins or dessert cups and refrigerate for at least 1 hour (best if overnight).
- To serve, top each panna cotta with 1 Tbsp fat-free whipped topping.
- Chef Tip: You can make your own pumpkin pie spice mix by combining 1 1/2 teaspoons cinnamon with ¼ teaspoon nutmeg and ¼ teaspoon allspice. Be sure you are buying canned pumpkin for this recipe, not pumpkin pie filling.
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 Fat Pumpkin Panna Cotta contribute to your health goals:
- Greek yogurt: Probiotics support gut health which is linked to hormone regulation in PCOS
- Yogurt: Gut-friendly bacteria may help regulate the hormonal imbalances 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. 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 Fat Pumpkin Panna Cotta 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.
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