Tortilla Chips (Low Sodium) - PCOS-Friendly Recipe
This Tortilla Chips (Low Sodium) is a PCOS-friendly recipe with 123 calories, 3.16g protein, and 25.78g carbs per serving. Ready in 29 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 medium corn tortillas
- 1/2 tsp unpacked brown sugar
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp ground cumin
- 1/4 tsp paprika
- 0.12 tsp cayenne pepper
Instructions
- In a small bowl, combine all the ingredients except the tortillas.
- Stack the tortillas. Cut into six wedges.
- Array tortilla wedges in a single layer on a baking sheet coated with non-stick cooking spray.
- Spritz the wedges with non-stick cooking spray. Combine seasonings and spring with seasoning mix.
- Bake at 375° F (190° C) for 9-10 minutes or until lightly browned. Cool for 5 minutes.
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 (Low Sodium) contribute to your health goals:
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 (Low Sodium) 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 Tortilla Chips (Low Sodium) recipe is designed to be PCOS-friendly. At 123 calories per serving with 3.16g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 29 minutes total. Prep time is 14 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 123 calories, 3.16g protein (10%), 25.78g carbs, 1.42g fat. Plus 3g 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 Appetizer. At 123 calories, it fits within typical PCOS meal plan targets for Appetizer. 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 2 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 Appetizer
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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