This PCOS Keto Bread Rolls - Psyllium Husk Keto Bread Rolls is a PCOS-friendly recipe with 150 calories, 5g protein, and 3g carbs per serving. Ready in 70 minutes. High in fiber (7g), 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 dry ingredients in a bowl.
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Add egg whites and vinegar. Mix well.
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Gradually add warm water while stirring.
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Let dough rest for 5 minutes.
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Divide dough into 6 pieces and form into rolls.
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Bake for 50-60 minutes until golden brown.
Why this PCOS Keto Bread Rolls - Psyllium Husk Keto Bread Rolls works for PCOS
The 3g 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 PCOS Keto Bread Rolls - Psyllium Husk Keto Bread Rolls 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 300mg of sodium per serving, this PCOS Keto Bread Rolls - Psyllium Husk Keto Bread Rolls 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 Keto Bread Rolls - Psyllium Husk Keto Bread Rolls 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.
This recipe takes about 70 minutes total. Prep time is 10 minutes and cook time is 60 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 5g protein (13%), 3g carbs, 10g fat. Plus 7g 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
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