Pecan Butter Chia Seed Blondies - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Egg is provide complete protein with all essential amino acids. Chia is high in fiber, omega-3s, and protein.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. 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
- 2 1/4 cups Pecans, roasted
- 1/2 cup Chia Seeds, ground
- 1/4 cup Butter, melted
- 1/4 cup Erythritol, powdered
- 3 tbsp. SF Torani Salted Caramel
- 10 drops Liquid Stevia
- 3 large Eggs
- 1 tsp. Baking Powder
- 3 tbsp. Heavy Cream
- 1 pinch Salt
Instructions
- Preheat oven to 350F. Measure out 2 1/4 cup pecans (I order mine from Amazon) and bake for about 10 minutes. Once you can smell a nutty aroma, remove nuts and set aside.
- Grind 1/2 cup whole chia seeds in a spice grinder until a meal forms.
- Remove chia meal and place in a bowl. Next, grind 1/4 cup Erythritol in a spice grinder until powdered. Set in the same bowl as the chia meal.
- Place 2/3 of roasted pecans in food processor.
- Process nuts, scraping sides down as needed, until a smooth nut butter is formed.
- Add 3 large eggs, 10 drops liquid stevia, 3 tbsp. SF Salted Caramel Torani Syrup, and a pinch of salt to the chia mixture. Mix this together well.
- Add pecan butter to the batter and mix again.
- Using a rolling pin, smash the rest of the roasted pecans into chunks inside of a plastic bag.
- Add crushed pecans and 1/4 cup melted butter into the batter.
- Mix batter well, then add 3 tbsp. Heavy cream and 1 tsp. Baking Powder. Mix everything together well.
- Measure out the batter into a 9×9 tray and smooth out.
- Bake for 20 minutes or until desired consistency.
- Let cool for about 10 minutes. Slice off the edges of the brownie to create a uniform square. This is what I call “the bakers treat” – yep, you guessed it! Snack on those bad boys while you get them ready to serve to everyone else. The so-called “best part” of the brownie are the edges, and that’s why you deserve to have all of it :)
- Serve up and eat to your hearts (or rather macros) content!
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 Pecan Butter Chia Seed Blondies contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Chia: Help stabilize blood sugar and support digestive health
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin). 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 Pecan Butter Chia Seed Blondies 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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