Low Carb Chia Seed Crackers - PCOS-Friendly Recipe
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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