Tortilla Chips aka Nachos with Salsa - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Coconut is contains medium-chain triglycerides (MCTs) for quick energy. Almond is provide healthy fats, protein, and magnesium. Flaxseed is the richest plant source of ALA omega-3 fatty acids.
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
- Tortilla chips (dough from ½ recipe Keto & Paleo Tortillas):
- ½ cup almond flour (50 g / 1.8 oz)
- ⅓ cup 1 tbsp flaxmeal (ground flaxseed) (55 g / 1.9 oz)
- 1 ½ tbsp coconut flour (15 g / 0.5 oz)
- 1 tbsp whole psyllium husks (4 g / 0.1 oz)
- 1 tbsp chia seeds, ground (7 g / 0.3 oz)
- ½ tsp salt (I like pink Himalayan)
- ½ cup water, lukewarm ( 1-2 tbsp id the dough is too dry)
- 2 tbsp ghee or extra virgin coconut oil for brushing in total (you can make your own ghee) (30 g / 1.1 oz)
- You can make the whole batch of tortilla dough and keep the remaining dough in the fridge wrapped in foil for up to a week.
- Salsa:
- 1 large tin tomatoes, unsweetened and peeled (400 g / 14.1 oz)
- 2 cloves garlic
- 2 tsp dried oregano
- 1 small red chili pepper (~ 1 tsp chopped)
- 2 jalapeño peppers - fresh or pickled (28 g / 1 oz)
- 2 tbsp ghee or extra virgin coconut oil (30 g / 1.1 oz)
- salt and pepper to taste (I like pink Himalayan salt)
- Topping:
- 3.5 oz grated hard cheese (100 g) - I used manchego cheese but you can use cheddar, comte, etc.
- 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). You can make 10 regular tortillas (8 inch / 20 cm), or 5 large tortillas (12 inch / 30 cm). If you roll them out really thin, you can make up to 12 regular tortillas.
Instructions
- Prepare the dough by following my recipe for Keto & Paleo Tortillas - just use ½ the amounts as listed above. Place a piece of the dough between two pieces of parchment paper and roll out until the dough is very thin. Use a small 15 cm / 6 inch lid or bowl to cut out a tortilla. Repeat for the remaining of the dough.
- Preheat the oven to 200 C / 400 F. Use a pizza cutter or a sharp knife to cut the tortillas into 6 equal pieces / triangles. Place each one of them on a baking sheet lined with parchment paper.
- Melt the ghee (or coconut oil) and brush onto each of the tortilla chips. Place in the oven and bake until lightly browned and crispy. This could take 10-15 minutes. If the tortilla chips don't bake evenly, remove gradually from the oven as they may get burnt.
- Meanwhile, prepare the salsa. Peel and finely dice the garlic and red chili pepper. Place on a pan greased with 2 tablespoons of ghee and cook until lightly browned over a medium heat while stirring to prevent burning.
- Add the tinned tomatoes, oregano and season with salt and pepper. Add freshly sliced jalapeños or pickled jalapeños. Mix until well combined, reduce the heat and simmer for about 10 minutes.
- When done, take off the heat and set aside. Meanwhile, grate the cheese and keep aside in a bowl.
- To make the nachos, place the tortilla chips on serving plates and add a quarter of the salsa on top of each. Sprinkle each plate with a quarter of the grated cheese and place under a broiler until the cheese melts. Serve immediately.
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 Tortilla Chips aka Nachos with Salsa contribute to your health goals:
- 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
- Chia: Help stabilize blood sugar and support digestive health
- Garlic: May help reduce cholesterol levels often elevated 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, 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 Tortilla Chips aka Nachos with Salsa 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.
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