Psyllium Husk Pecan Bars | PCOS Meal Planner

This Psyllium Husk Pecan Bars is a PCOS-friendly recipe with 150 calories, 5g protein, and 15g carbs per serving. Ready in 25 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

150 Calories

5g Protein

15g Carbs

10g Fat

This recipe includes almond flour, psyllium husk, and pecans, all of which have a low Glycemic Index (GI), making it suitable for PCOS. Grocery list: almond flour, psyllium husk, pecans, coconut oil, honey, vanilla extract, salt.

Ingredients

Servings 2

1/2 cup (120ml) almond flour
1/4 cup (60ml) psyllium husk
1/2 cup (120ml) chopped pecans
1/4 cup (60ml) coconut oil
2 tablespoons (30ml) honey
1/2 teaspoon (2.5ml) vanilla extract, pinch of salt

Instructions

Preheat oven to 350F (175C).
Mix almond flour, psyllium husk, and chopped pecans in a bowl.
Melt coconut oil and honey together, then add to the dry ingredients.
Add vanilla extract and a pinch of salt, mix well.
Press the mixture into a baking dish and bake for 15 minutes.
Let cool before cutting into bars.

These Psyllium Husk Pecan Bars are a great snack for those with PCOS. The psyllium husk is a high-fiber ingredient that can help regulate blood sugar levels, while the pecans provide healthy fats. The low GI of these ingredients makes this snack a good choice for managing PCOS symptoms. The recipe is easy to prepare, offering a sense of empowerment and control over your diet.

Why this Psyllium Husk Pecan Bars works for PCOS

The 15g of carbohydrates here come paired with 7g 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 Pecan Bars 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 50mg of sodium per serving, this Psyllium Husk Pecan Bars 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.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is Psyllium Husk Pecan Bars good for PCOS?

Yes, this Psyllium Husk Pecan Bars recipe is designed to be PCOS-friendly. At 150 calories per serving with 5g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

How long does it take to make Psyllium Husk Pecan Bars?

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.

What are the macros in this PCOS recipe?

Per serving: 150 calories, 5g protein (13%), 15g carbs, 10g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Snack with PCOS?

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.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

Cook Another PCOS-Friendly Snack

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Snack Recipes