This Psyllium Husk Spritz Cookies is a PCOS-friendly recipe with 150 calories, 3g protein, and 20g carbs per serving. Ready in 30 minutes. High in fiber (5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 350°F (175°C).
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Mix almond flour, psyllium husk, and salt in a bowl.
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Beat butter and erythritol until fluffy.
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Beat in egg and vanilla.
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Gradually add dry ingredients to the butter mixture.
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Fill a cookie press with the dough and press cookies onto an ungreased baking sheet.
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Bake for 12-15 minutes or until edges are golden brown.
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Let cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Why this Psyllium Husk Spritz Cookies works for PCOS
The 20g of carbohydrates here come paired with 5g 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.
A PCOS-friendly snack like this Psyllium Husk Spritz Cookies should include protein or fat, not carbohydrates alone. Carb-only snacks (fruit, crackers, granola bars) spike blood sugar then crash it within 60-90 minutes, leaving you hungrier and more reactive to whatever comes next.
At 100mg of sodium per serving, this Psyllium Husk Spritz Cookies 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 Spritz Cookies recipe is designed to be PCOS-friendly. At 150 calories per serving with 3g of protein, it supports balanced blood sugar and hormonal health. It also provides 5g of fiber, which helps with insulin sensitivity.
This recipe takes about 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 3g protein (8%), 20g carbs, 6g fat. Plus 5g 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 Snack. At 150 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 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 Snack
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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