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PCOS Friendly Trail Mix - Air Fryer Spiced Nut Mix - PCOS-Friendly Recipe

PCOS Friendly Trail Mix - Air Fryer Spiced Nut Mix
Prep: 5 min
Cook: 10 min
Servings: 2
Snack

This PCOS Friendly Trail Mix - Air Fryer Spiced Nut Mix is a PCOS-friendly recipe with 250 calories, 8g protein, and 12g carbs per serving. Ready in 15 minutes. High in fiber (4g), which supports insulin sensitivity.

Nutrition per Serving

250 Calories
8g Protein
12g Carbs
20g Fat
This PCOS-friendly trail mix is a great snack option. The grocery list includes almonds, walnuts, pumpkin seeds, sunflower seeds, olive oil, cinnamon, nutmeg, cayenne pepper, and sea salt. The almonds and walnuts have a low GI, making them a good choice for those with PCOS.

Ingredients

  • 1 cup almonds (143g)
  • 1 cup walnuts (117g)
  • 1/2 cup pumpkin seeds (64g)
  • 1/2 cup sunflower seeds (70g)
  • 1 tablespoon olive oil (14g)
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon sea salt

Instructions

  1. Preheat your air fryer to 300°F (150°C).
  2. In a bowl, mix together the almonds, walnuts, pumpkin seeds, and sunflower seeds.
  3. Drizzle the olive oil over the mixed nuts and seeds.
  4. Sprinkle the cinnamon, nutmeg, cayenne pepper, and sea salt over the mixture and stir well to combine.
  5. Spread the mixture in a single layer in the air fryer basket.
  6. Cook for 10 minutes, shaking the basket halfway through.
  7. Let the mix cool before serving.
This trail mix is packed with nutrients that are beneficial for those with PCOS. The almonds and walnuts are a good source of monounsaturated fats, which can help to reduce insulin resistance. The pumpkin and sunflower seeds provide a good source of magnesium, which can help to regulate blood sugar levels. The cinnamon has been shown to improve menstrual cyclicity in women with PCOS. This recipe is quick and easy to prepare, making it a great choice for a healthy snack.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Almonds, Walnuts.

Almonds are a nutrient-packed snack that offers numerous benefits for individuals managing PCOS. These nuts are rich in healthy fats, protein, fiber, and essential vitamins and minerals. But what makes almonds particularly beneficial for those with PCOS? Low Glycemic Index (GI) Almonds have a low glycemic index, which means they have a minimal impact on blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevent the spikes and c...

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Frequently Asked Questions

Yes, this PCOS Friendly Trail Mix - Air Fryer Spiced Nut Mix recipe is designed to be PCOS-friendly. At 250 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 15 minutes total. Prep time is 5 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 250 calories, 8g protein (13%), 12g carbs, 20g 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 Snack. At 250 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.

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