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Beef Jerky (PCOS-Friendly)

When I created the Companion Guide that goes alongside my free 30-Day PCOS Diet Challenge, this was one of the first PCOS-friendly recipes I picked to include in there!

Beef jerky is one of the best snacks of all time to have on hand when you are out of the house. I religiously carry some with me wherever I go, which will be a great negotiating tool if I ever encounter a hungry bear. Beef jerky is incredibly nutrient-dense and thanks to the protein content, it can also come to the rescue if you get caught out between meals.

Unfortunately, most store-bought beef jerky is full of sugar as well as lots of other nasties so I wanted to share this recipe for those of you who are up to the challenge of making your own.

Beef Jerky PCOS Diet Recipe-2

Here’s everything you’ll need to make this tasty PCOS-friendly snack:

  • Beef flank steaks
  • Chili powder
  • Garlic powder
  • Onion powder
  • Gluten-free tamari sauce
  • Hot sauce
  • Black pepper

Pro Tip: Getting a friendly butcher to slice the meat up nice and thin is a great idea to save you time and fingers.

xo Kym

P.S. If you are struggling to make the switch to a PCOS diet, I run a free 30-Day PCOS Diet Challenge which is the perfect way to really kickstart your health transformation. This event includes weekly meal plans, recipes, shopping lists, and video lessons, all within a supportive community environment. However, if this recipe has inspired you and you want to get started right away, then I recommend downloading my free 3-Day PCOS Diet Meal Plan as well. It’s a 15-page PDF ebook that contains some of my most popular PCOS recipes, a shopping list ready to go, and some additional information about how to use food to heal your PCOS.

This is one of the best snacks for PCOS to keep on hand!

Beef Jerky PCOS Diet Recipe

Beef Jerky (PCOS-Friendly)

Prep Time: 10 minutes
Cook Time: 14 hours
Total Time: 14 hours 10 minutes

Beef jerky is incredibly nutrient-dense and thanks to the protein content, it can also come to the rescue if you get caught out between meals.



  • 2 lb Beef flank steaks (fat trimmed off, cut into thin strips approximately 1/4” wide x 1/2” thick)


  • 1/4 cup Hot sauce
  • 2 tbsp Gluten-free tamari sauce
  • 2 tsp Chili powder
  • 1 tsp Garlic powder
  • 1 tsp Onion powder


  1. Pound the strips lightly without making them too thin.
  2. In a large bowl, mix all the pantry ingredients together with a teaspoon of black pepper.
  3. Add in the beef strips, making sure you cover them all in the marinade.
  4. Cover and refrigerate for 8 hours overnight.
  5. Line two baking sheets with foil and lay strips out making sure they don’t overlap.
  6. Set your oven to the lowest temperature, this is usually around 175°F (80°C).
  7. Bake for 6 hours, turning the strips over at the 3-hour mark.
  8. The jerky is done when the meat has dried out. This may take more or less time than indicated depending on your oven so keep an eye on it.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 302Total Fat: 13gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 119mgSodium: 449mgCarbohydrates: 2gFiber: 1gSugar: 0gProtein: 43g

Please note that the nutrition information above isn’t always 100% accurate.

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