Low Carb Chia Seed Crackers - PCOS-Friendly Recipe
This Low Carb Chia Seed Crackers is a PCOS-friendly recipe with 1128 calories, 1.3g protein, and 57g carbs per serving. Ready in 76 minutes.
Nutrition per Serving
Key PCOS-Friendly Ingredients: Olive oil is a key Mediterranean diet ingredient rich in polyphenols. Chia is high in fiber, omega-3s, and protein. Garlic is supports cardiovascular health and has anti-inflammatory properties.
Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health. Anti-inflammatory foods are especially important for PCOS, as chronic low-grade inflammation is a key driver of symptoms.
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
- 1/2 cup Chia Seeds, ground
- 3 oz. Shredded Cheddar Cheese
- 1 1/4 cup Ice Water
- 2 tbsp. Psyllium Husk Powder
- 2 tbsp. Olive Oil
- 1/4 tsp. Xanthan Gum
- 1/4 tsp. Garlic Powder
- 1/4 tsp. Onion Powder
- 1/4 tsp. Oregano
- 1/4 tsp. Paprika
- 1/4 tsp. Salt
- 1/4 tsp. Pepper
Instructions
- Preheat oven to 375F. Grind 1/2 cup Chia Seeds in a spice grinder. You want a meal like texture.
- Add ground Chia Seeds, 2 tbsp. Psyllium Husk Powder, 1/4 tsp. Xanthan Gum, 1/4 tsp. Garlic Powder, 1/4 tsp. Onion Powder, 1/4 tsp. Oregano, 1/4 tsp. Paprika, 1/4 tsp. Salt and 1/4 tsp. Pepper to a bowl. Mix this together well.
- Add 2 tbsp. Olive Oil to the dry ingredients and mix it together. It should turn into the consistency of wet sand.
- Add 1 1/4 cup ice cold water to the bowl. Mix it together very well. You may need to spend extra time mixing it together as the chia seeds and psyllium take a little bit of time to absorb the water. Keep mixing until a solid dough is formed.
- Grate 3 oz. Cheddar Cheese and add it to the bowl.
- Using your hands, knead the dough together. You want it to be relatively dry and not sticky by the time you finish.
- Put the dough onto a silpat and let it sit for a few minutes.
- Spread or roll the dough out thin so that it covers the entire silpat. If you can get it thinner, keep rolling and save the excess for a second cook.
- Bake for 30-35 minutes in the oven until cooked.
- Taken them out of the oven, and while hot, cut into individual crackers. You can either use the blunt edge of a knife (don’t cut into the silicone), or a large spatula.
- Put the crackers back into the oven for 5-7 minutes on broil, or until the tops are browned and well crisped. Remove from the oven and set on a rack to cool. As they cool, they get more crisp.
- Serve up with your favorite sauces. I’m using my Roasted Garlic Chipotle Aioli.
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 Carb Chia Seed Crackers contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Chia: Help stabilize blood sugar and support digestive health
- 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 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 Low Carb Chia Seed 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: Chia Seeds.
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Frequently Asked Questions
Yes, this Low Carb Chia Seed Crackers recipe is designed to be PCOS-friendly. At 1128 calories per serving with 1.3g of protein, it supports balanced blood sugar and hormonal health.
This recipe takes about 76 minutes total. Prep time is 34 minutes and cook time is 42 minutes. It makes 36 servings, so you can meal prep for multiple days.
Per serving: 1128 calories, 1.3g protein (0%), 57g carbs, 91g 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 Snack. At 1128 calories, it fits within typical PCOS meal plan targets for Snack. 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 36 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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