Flax Whole Wheat Crackers - PCOS-Friendly Recipe
This Flax Whole Wheat Crackers is a PCOS-friendly recipe with 77 calories, 2.69g protein, and 13.55g carbs per serving. Ready in 110 minutes. High in fiber (2.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps milled flax seed
- 1 tsp yeast
- 1 oz sesame seeds
- 1 1/4 cups whole wheat flour
- 1 tsp salt
- 1 oz brown sugar
Instructions
- Mix all ingredients together. Save some sesame seeds for topping.
- After mixing all together cover with cloth and let dough rise for 1 hour. Turn oven on to 350 °F (175 °C).
- Divide dough into 4 equal parts for easy handling. Make each part into a ball and on a lightly greased surface roll dough out into a very thin sheet, approximately 14"x8". Do this with each ball.
- Place sheet on lightly greased baking sheet top the dough with a pinch of salt just before putting in oven and pinch dough with fork. With a knife line out the size of your crackers (you can snap them apart after they're done).
- Bake for 20 minutes or until you can smell the crackers or they're golden brown.
- Turn oven off and wait 15 minutes to open oven door (this helps crackers be crispier). Let crackers cool down. 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 Flax Whole Wheat Crackers contribute to your health goals:
- Sesame: Provide calcium, iron, and zinc beneficial for 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 Flax Whole Wheat Crackers 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: Sesame Seeds.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production.
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Frequently Asked Questions
Yes, this Flax Whole Wheat Crackers recipe is designed to be PCOS-friendly. At 77 calories per serving with 2.69g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 110 minutes total. Prep time is 80 minutes and cook time is 30 minutes. It makes 11 servings, so you can meal prep for multiple days.
Per serving: 77 calories, 2.69g protein (14%), 13.55g carbs, 1.96g fat. Plus 2.5g 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 Baked. At 77 calories, it fits within typical PCOS meal plan targets for Baked. 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 11 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 Baked
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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