Roasted and Spiced Chickpeas - PCOS-Friendly Recipe
This Roasted and Spiced Chickpeas is a PCOS-friendly recipe with 75 calories, 2g protein, and 9g carbs per serving. Ready in 89 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Cooking spray
- 1 (15.5 ounce) can Garbanzo beans, rinsed and drained (dry well)
- 2 tablespoons olive oil, divided
- 1 teaspoon cinnamon
- 1 teaspoon cumin
- ¼ teaspoon chili powder
- ¼ teaspoon salt (optional)
- 1½ tablespoons Splenda Brown Sugar blend
Instructions
- Preheat oven to 400 degrees F. Spray a baking sheet with cooking spray.
- In a medium bowl mix together garbanzo beans, 1 tablespoon olive oil, cinnamon, cumin, chili powder and salt.
- Spread garbanzo bean mixture evenly on baking sheet. Bake for 40-45 minutes, stirring every 10 minutes, until beans are crispy and dry.
- Remove from oven and place hot beans in a medium bowl. Add 1 tablespoon olive oil and Splenda brown sugar blend. Mix well.
- Pour beans on parchment paper and allow to cool for 20 minutes.
- MAKE IT GLUTEN-FREE: Confirm ingredients are gluten-free and this recipe can be made gluten-free.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Roasted and Spiced Chickpeas contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Cinnamon: Studies show cinnamon can help lower fasting blood sugar levels in PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Roasted and Spiced Chickpeas can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Cinnamon.
Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060).
You Have a Recipe. But Do You Have a Full Week?
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Frequently Asked Questions
Yes, this Roasted and Spiced Chickpeas recipe is designed to be PCOS-friendly. At 75 calories per serving with 2g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 89 minutes total. Prep time is 14 minutes and cook time is 75 minutes. It makes 10 servings, so you can meal prep for multiple days.
Per serving: 75 calories, 2g protein (11%), 9g carbs, 3.5g fat. Plus 2g 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 75 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 10 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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