This PCOS Friendly Trail Mix - Low Sugar Nut and Seed Trail Mix is a PCOS-friendly recipe with 200 calories, 8g protein, and 10g carbs per serving. Ready in 10 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Combine all ingredients in a large bowl.
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Mix well until evenly distributed.
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Store in an airtight container.
Why this PCOS Friendly Trail Mix - Low Sugar Nut and Seed Trail Mix works for PCOS
At 10g of carbohydrates per serving, this PCOS Friendly Trail Mix - Low Sugar Nut and Seed Trail Mix 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 68% 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.
A PCOS-friendly snack like this PCOS Friendly Trail Mix - Low Sugar Nut and Seed Trail Mix 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 5mg of sodium per serving, this PCOS Friendly Trail Mix - Low Sugar Nut and Seed Trail Mix 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 Friendly Trail Mix - Low Sugar Nut and Seed Trail Mix recipe is designed to be PCOS-friendly. At 200 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 10 minutes total. Prep time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 8g protein (16%), 10g carbs, 15g 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 200 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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