Low Fat Crème Brulee - PCOS-Friendly Recipe
This Low Fat Crème Brulee is a PCOS-friendly recipe with 115 calories, 7g protein, and 19g carbs per serving. Ready in 56 minutes.
Nutrition per Serving
Ingredients
- 1 cup skim milk
- ¼ cup non-fat, plain Greek yogurt
- 1 egg
- 2 egg whites
- 1 teaspoon vanilla extract
- ¼ cup plus 2 teaspoons Splenda Sugar Blend, divided
- 4 5-ounce ramekins or crème brulee dishes
- 2 cups hot water
- 12 raspberries
Instructions
- Preheat oven to 350 degrees F.
- In a medium bowl, whisk together skim milk, yogurt, egg, egg whites, vanilla and ¼ cup Splenda Sugar Blend. Pour mixture through a fine sieve into a small pitcher or liquid cup measure.
- Line a small casserole pan with the ramekins or crème brulee dishes. Divide the custard mixture evenly between the four dishes. The mixture should come almost to the top of the ramekin.
- Pour hot water into the casserole dish, ensuring you don’t splash any into the ramekins, so that the water comes half way up the ramekins.
- Bake for 40 minutes on a lower rack in the oven. Remove ramekins from the pan and refrigerate for at least 1 hour (up to 24 hours).
- Preheat the broiler or prepare a crème brulee torch. Sprinkle ½ teaspoon Splenda Sugar Blend on top of each crème brulee. Broil for 4-5 minutes or until Splenda Sugar Blend is slightly caramelized. Or brulee the Splenda Sugar Blend with a crème brulee torch until slightly caramelized. Let cool completely before serving.
- Serve each crème brulee with three fresh raspberries on top.
- Chef Tip: Keep an eye on the crème brulees while torching or broiling. The Splenda Sugar Blend on top will go from caramelized to burnt very quickly so the times may vary.
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 Crème Brulee contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Berr: Their low glycemic index makes them ideal for PCOS-friendly desserts
- 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. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Crème Brulee 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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Frequently Asked Questions
Yes, this Low Fat Crème Brulee recipe is designed to be PCOS-friendly. At 115 calories per serving with 7g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 56 minutes total. Prep time is 16 minutes and cook time is 40 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 115 calories, 7g protein (24%), 19g carbs, 1.5g 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 Lunch. At 115 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 4 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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