Ultimate Keto Breadsticks - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Egg is provide complete protein with all essential amino acids. Avocado is rich in monounsaturated fats and potassium. Coconut is contains medium-chain triglycerides (MCTs) for quick energy.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
Baking and roasting are excellent cooking methods for PCOS-friendly meals as they require minimal added fat while developing deep flavors. 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
- Breadsticks (1 recipe keto tortilla dough)
- 1 cup almond flour (100 g / 3.5 oz)
- ¾ cup flaxmeal (ground flaxseed) (110 g / 4 oz)
- ¼ cup coconut flour (30 g / 1.1 oz)
- 2 tbsp whole psyllium husks or 1 tbsp psyllium husk powder (8 g / 0.3 oz)
- 2 tbsp chia seeds, ground (15 g / 0.5 oz)
- 1 tsp salt (I like pink Himalayan)
- 1 cup water, lukewarm (240 ml / 8 fl oz) 2-4 tbsp if the dough is too dry
- Topping:
- 2 large egg yolks for brushing (use water or melted ghee for egg-free)
- 4 tbsp mixed seeds (caraway, sesame, poppy seed, etc.) or grated parmesan cheese
- 1 tsp coarse sea salt or pink Himalayan salt
- Optionally serve with:
- Marinara sauce
- Pesto (try Red Pesto, Paleo Avocado Pesto or Basil & Macadamia Pesto)
- BBQ sauce (try Spicy Chocolate BBQ Sauce or Blackberry BBQ Sauce)
- Keto cheese sauce
- Make sure you use kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/ brand or if you make you own ingredients (like flaxmeal from flaxseeds).
Instructions
- Prepare the tortilla dough by following this recipe. You'll use the same ingredients like you would to make tortillas, apart from the oil which is not needed in this recipe.
- Leave the dough to rest in the fridge for 15-20 minutes. Meanwhile, preheat the oven to 175 C / 350 F. Divide the dough in quarters and then divide each quarter into 5 pieces. Wet your fingers in a bowl of water and roll & press the dough to form breadsticks, about 25 cm / 10 inch long.
- Place on a baking sheet lined with parchment paper. Brush with the egg yolks...
- .. and sprinkle with seeds or / and parmesan cheese and salt. Place in the oven and bake for 15-20 minutes or until browned and crispy.
- If you prefer a crunchier texture (more like Grissini), bake for additional 15-20 minutes on 125 C / 260 F. Enjoy!
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 Ultimate Keto Breadsticks contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Flaxseed: Contain lignans that may help reduce androgen 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Ultimate Keto Breadsticks 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: Chia Seeds, Basil.
Stop Second-Guessing Every Meal
Get a personalized eating plan for YOUR PCOS type. Know exactly what to eat this week.
No subscription. No commitment.
Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment