This PCOS Almond Flour Recipe - Almond Flour Tart Crust is a PCOS-friendly recipe with 320 calories, 8g protein, and 12g carbs per serving. Ready in 22 minutes. High in fiber (4g), 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, melted butter, salt, and vanilla extract until well combined.
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Press the mixture into the bottom of a tart pan.
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Bake for 10-12 minutes or until golden brown.
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Allow to cool before filling.
Why this PCOS Almond Flour Recipe - Almond Flour Tart Crust works for PCOS
At 12g of carbohydrates per serving, this PCOS Almond Flour Recipe - Almond Flour Tart Crust is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 79% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
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 PCOS Almond Flour Recipe - Almond Flour Tart Crust works best as an occasional post-dinner option rather than a standalone snack.
At 300mg of sodium per serving, this PCOS Almond Flour Recipe - Almond Flour 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 PCOS Almond Flour Recipe - Almond Flour Tart Crust recipe is designed to be PCOS-friendly. At 320 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 22 minutes total. Prep time is 10 minutes and cook time is 12 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 320 calories, 8g protein (10%), 12g carbs, 28g fat. Plus 4g 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 320 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.
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