This Low-Sugar Raspberry and Chia Seed Bars for PCOS is a PCOS-friendly recipe with 200 calories, 6g protein, and 20g carbs per serving. Ready in 40 minutes. High in fiber (10g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 350F (175C).
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In a bowl, combine raspberries and chia seeds. Let sit for 15 minutes.
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In another bowl, mix together almond flour and shredded coconut.
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In a third bowl, combine almond butter, honey, and vanilla extract.
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Combine all ingredients and press into a lined baking dish.
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Bake for 20 minutes, or until edges are golden.
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Let cool before cutting into bars.
Why this Low-Sugar Raspberry and Chia Seed Bars for PCOS works for PCOS
The 20g of carbohydrates here come paired with 10g 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 Low-Sugar Raspberry and Chia Seed Bars for PCOS 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 10mg of sodium per serving, this Low-Sugar Raspberry and Chia Seed Bars for PCOS 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 Low-Sugar Raspberry and Chia Seed Bars for PCOS recipe is designed to be PCOS-friendly. At 200 calories per serving with 6g of protein, it supports balanced blood sugar and hormonal health. It also provides 10g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 20 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 200 calories, 6g protein (12%), 20g carbs, 10g fat. Plus 10g 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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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