This PCOS Vitamin D Boost Snack - Sun-Dried Tomato and Basil Kale Chips is a PCOS-friendly recipe with 150 calories, 4g protein, and 18g carbs per serving. Ready in 30 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 300°F (150°C).
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Rinse and dry the kale, then remove the stems and tear into chip-sized pieces.
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Blend the sun-dried tomatoes, cashews, nutritional yeast, basil, lemon juice, and sea salt in a food processor until smooth.
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Massage the mixture into the kale until all pieces are coated.
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Spread the kale out on a baking sheet and bake for 10-15 minutes until crispy.
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Let cool before serving.
Why this PCOS Vitamin D Boost Snack - Sun-Dried Tomato and Basil Kale Chips works for PCOS
At 18g of carbohydrates per serving, this PCOS Vitamin D Boost Snack - Sun-Dried Tomato and Basil Kale Chips 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.
A PCOS-friendly snack like this PCOS Vitamin D Boost Snack - Sun-Dried Tomato and Basil Kale Chips 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 350mg of sodium per serving, this PCOS Vitamin D Boost Snack - Sun-Dried Tomato and Basil Kale Chips 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Kale.
Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.
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Frequently Asked Questions
Yes, this PCOS Vitamin D Boost Snack - Sun-Dried Tomato and Basil Kale Chips recipe is designed to be PCOS-friendly. At 150 calories per serving with 4g 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 30 minutes total. Prep time is 15 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 150 calories, 4g protein (11%), 18g carbs, 7g 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 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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