This article provides you with a list of PCOS friendly chips with links to different brands as well as some easy homemade versions.
No food has to be completely avoided when you have PCOS.
However, some foods are going to provide more health benefits than others. So I also discuss what to look for when purchasing PCOS friendly chips and how to incorporate them into your diet.
**This post contains affiliate links and I may earn a small commission when you click on the links with no additional cost to you. You can read my full disclaimer policy here.
- Choose Nutrient-Dense Chips: Opt for chips made from lentils, legumes, or whole grains to boost fiber, protein, and essential nutrients, helping to manage PCOS symptoms more effectively.
- Balanced Snacking Matters: Pair chips with protein-rich dips, such as hummus or guacamole, and opt for single-portion servings to keep carb intake in check while supporting stable blood sugar levels
- Mindful Consumption: Practice mindful eating by savoring each chip, regardless of the type, and paying attention to portion sizes to prevent overindulgence and maintain a balanced diet.
- DIY Chip Options: Consider making your own PCOS-friendly chips at home using recipes like Air Fryer Tortilla Chips or Healthy Roasted Chickpeas, allowing you to control ingredients, flavors, and sodium levels for a healthier snacking alternative.
Table of contents
- Key Takeaways:
- Understanding PCOS and Snacking
- What to look for in PCOS Friendly Chips?
- PCOS Chip Options
- Store-Bought PCOS Friendly Chips
- Labeling Reading Tips for Chips:
- Making PCOS Friendly Chips at Home
- Tips for Enjoying PCOS Friendly Chips:
- Are tortilla chips OK with PCOS?
- Final thoughts…
Understanding PCOS and Snacking
If you have PCOS, you should ideally be planning snacks that incorporate foods that provide health benefits like vitamins, minerals, fiber, healthy fats and protein, not just extra calories.
Individuals with PCOS want to focus their nutrition on improving insulin resistance, decreasing inflammation, promoting gut health and improving hormone balance.
Like with any carbohydrate, I recommend you pair chips with a protein and/or fat to lower the glycemic index even more.
What to look for in PCOS Friendly Chips?
- It’s important to choose chips that are made from nutrient-dense ingredients like lentils, legumes or whole grains.
- Choose a chip that is moderate in carbs per serving, ideally 20 grams or less.
- Chips made with lower glycemic index foods like beans, whole grains and seeds will help to balance hormones.
- Looks for brands that contain heart healthy monounsaturated and omega 3 fats
- Choose brands that are higher in fiber
- Minimally processed and limited additives as possible for overall health
PCOS Chip Options
There are TONS of choices on the market right now and there isn’t “one” perfect chip, so try a few out and see if you like them.
I recommend moving away from traditional potato chips as a regular snack and trying to find a version that provides you with additional fiber, protein, vitamins, minerals and antioxidants that are critical for improving PCOS.
Just a few ideas for “types” of chips available. See list below for specific brands.
- Baked Sweet Potato Chips
- Kale Chips
- Chickpea Puffs
- Veggie Chips (actually veggies here)
- Lentil Chips
- Whole grain corn tortilla chips
- Carrot chips
Store-Bought PCOS Friendly Chips
Most of us are going to purchase our PCOS friendly chips, so here is a list of brands that I recommend. Where possible, I’ve added a link to purchase on Amazon through my affiliate link.
- The Good Bean Roasted Chickpea Snacks, 1 oz or ¼ cup
- Nourish Snacks Raise the Bar BQ (Chickpea and peanuts)
- Simply Tostitos Sea Salt Black Bean Chips
- Beanfields Black Bean with Salt
Labeling Reading Tips for Chips:
- For the best option, look for chips made from legumes or lentils
- Look for “whole” grains in the ingredient list, preferably at the beginning of the list
- Chips that contain flaxseeds, chia seeds and hemp seeds are an added bonus of fiber, protein and healthy fats!
- Choose a brand that has at least 3 grams of fiber per serving
- Heart health is important when you have PCOS! Choose a chip that has less than 200 mg sodium per serving.
Making PCOS Friendly Chips at Home
A lot of these healthier chip options can be expensive, especially if you are eating them frequently. So I wanted to provide a few homemade PCOS friendly chip recipes for you as well.
The benefit of making your own chips is that you have ultimate control over the ingredients like herbs, spices, sodium and type of oil/fat that you use.
These recipes can easily be made over the weekend if you like doing meal prep.
Tips for Enjoying PCOS Friendly Chips:
No matter what kind of chips you want to enjoy, here are a few tips:
- Portion control can be really helpful in sticking to a serving size, especially if you are choosing a more traditional potato chip.
- Actually put your chips on a plate or small bowl or choose single portion bags.
- Count it as your carb for the meal
- Pair chips with protein-rich dips or hummus, guacamole, nuts, cheese, sliced turkey or egg for balanced snacking.
- Practice mindfulness when eating the chips, which means to ENJOY the chips no matter what kind you choose.
What chips are good for PCOS?
The best chips for PCOS are ones made from lentil and legumes as they provide additional fiber and protein.
Can a PCOS patient eat chips?
Yes, a PCOS patient can eat chips but it’s not recommended to choose “traditional” chips like Doritos, Cheetos, Pringles, Lays potato chips, ect.
These highly processed chips are lacking key nutrients like fiber, protein and healthy fats that can improve PCOS symptoms.
Plus, they contain more inflammatory fats, additives and preservatives as well which isn’t good for anyone.
Are pretzels good for PCOS?
Choosing a whole grain or whole wheat pretzel would be the best option. Also pairing the pretzels with a source of protein and/or fat like hummus, a cheese stick or guacamole.
Can I eat nachos with PCOS?
Yes, you can eat nachos with PCOS but you definitely want to do some ingredient modifications from the traditional “bar food” recipes.
Tips for making nachos for PCOS:
- Keep portion sizes of chips in mind when eating
- Top nachos with a protein source like grilled chicken, shrimp, tofu or beef.
- Add beans for more fiber and protein.
- Add more veggies! Sauteed onions, zucchini, bell peppers, mushrooms, all make great additions to nachos
- Choose natural cheese from a block or shredded. Avoid jarred “cheese sauce”
- Try using plain, whole milk greek yogurt as a substitute for sour cream
Are tortilla chips OK with PCOS?
Tortilla chips are okay for PCOS but it’s recommended to choose one that is made from 100% whole grain (corn is a whole grain!). Bonus if it has additional flaxseeds, chia seeds or hemp seeds for extra fiber, protein and healthy fats.
Incorporating PCOS-friendly chips into your routine doesn’t mean sacrificing flavor or satisfaction. By opting for nutrient-dense options and considering factors like fiber, protein, and healthy fats, you’re making a positive choice for your health.
Whether you’re enjoying store-bought varieties or exploring homemade recipes, these options help you manage PCOS symptoms while still providing satisfaction.
Remember, moderation and mindful consumption are key so you can truly enjoy anything you eat.