This Psyllium Husk Tart Crust is a PCOS-friendly recipe with 200 calories, 6g protein, and 20g carbs per serving. Ready in 25 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 350°F (175°C).
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In a bowl, mix together the almond flour and psyllium husk powder.
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Add the melted coconut oil and salt, and mix until combined.
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Add the cold water and mix until the dough comes together.
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Press the dough into a tart pan, making sure to spread it evenly.
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Bake for 15 minutes, or until the crust is golden brown.
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Let it cool before filling.
Why this Psyllium Husk Tart Crust works for PCOS
The 20g of carbohydrates here come paired with 10g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
Desserts on a PCOS plan are not banned, but timing and pairing matter. Eating sweet foods immediately after a balanced meal (rather than on an empty stomach) blunts the blood sugar response, since protein and fat slow gastric emptying. This Psyllium Husk Tart Crust works best as an occasional post-dinner option rather than a standalone snack.
At 300mg of sodium per serving, this Psyllium Husk Tart Crust fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this Psyllium Husk Tart Crust recipe is designed to be PCOS-friendly. At 200 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 6g protein (12%), 20g carbs, 10g fat. Plus 10g 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 Dessert. At 200 calories, it fits within typical PCOS meal plan targets for Dessert. 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 Dessert
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