Seed Cycling Recipes (2024)

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By Kelli Shallal MPH RD 2 Comments

I may be compensated through affiliate links in this post. All opinions are my own. .


These seed cycling recipes are packed with hormone balancing powerhouse seeds like chia, flax, hemp, sesame, sunflower, and pumpkin seeds.

Seed Cycling Recipes (1)

Hi, friends!

I can’t believe it’s been almost three years since I shared about seed cycling and how I healed my 5-year long amenorrhea.

I find hormones fascinating, a little bit like finding the unique code that needs to be cracked to unleash every woman’s potential for optimal health. Nowadays, I find myself talking to just about every single client about their hormones. I find myself educating on the pros and cons of birth control (based on what I learned in this is your brain on birth control book), empowering women to understand their fertility and take charge of their hormones.

And of course, using food and exercise changes to help women understand how they can stop fighting their hormones and make their hormones work for them.

Seed Cycling Recipes (2)

One of the ways to use nutrition to help nudge your hormones in the right direction is seed cycling. I initially wrote about seed cycling in this post and I also posted a post as well. Since I’ve been back on the seed cycling train (after a long break during pregnancy and breastfeeding) I wanted to share some of my favorite seed cycling recipes I’ve developed over the years with you today!

Note – generally I don’t recommend seed cycling if you are birth control or in menopause, just because it will be somewhat ineffective. However, that doesn’t mean you can’t try any of the recipes below! These recipes are still packed with inflammation-fighting and filling healthy fats that are bursting with nourishment, so even if you aren’t seed cycling, you can still make these healthy recipes!

Follicular Phase (First 14 Days)

These recipes are rich in flax seeds, hemp seeds, and chia seeds to support the first half of your cycle or the estrogen-dominant phase.

Seed Cycling Recipes (3)

Supplies full dose of flax and hemp in two bites!

Seed Cycling Recipes (4)

Supplies 1.3 tablespoons of ground flax and 1.3 tablespoons of hemp seed per muffin.

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Pumpkin Oatmeal with Flax

supplies 2 tablespoons ground flax per serving

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Cranberry Date Quinoa Breakfast Bars

Supplies 1T of ground flax per bar.

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How to Make Anti-Inflammatory "Instant" Oats

Supplies 2T ground flax, 1tsp chia seeds, 1T hempseed (you could easily increase the hemp seed in it though!)

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Butterfinger Chia Pudding

Supplies 2 tablespoons of chia seeds per serving.

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Supplies 2 tablespoons of chia seeds per serving.

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Hemp Seed Crusted Baked Cod

Supplies 2-3 tablespoons of hemp hearts per serving.

Luteal Phase Recipes (Second 14 Days of Cycle)

These recipes include pumpkin seeds, sunflower seeds, and sesame seeds to support the progesterone dominant half of your cycle.

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Flourless Pumpkin Bread (Gluten and Dairy Free)

Two tablespoons of sunflower seeds per serving and one teaspoon of pumpkin seeds.

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Sweet Potato Protein Muffins

1/2 tablespoons of sunflower seed butter per serving, I usually eat two muffins, so I get a full tablespoon

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(Almost) 5 Ingredient Pumpkin Seed Bars

Supplies 3.5 tablespoons per bar of pumpkin seeds.

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Sweet Potato Coffee Brownie Cake

Supplies a little over 1 tablespoon of sunflower seed butter per slice.

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Stuffed Baked Apples

Supplies a little over 1 tablespoon sunflower seed butter per serving.

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Buffalo Butternut Paleo "Hummus"

Supplies 1 tablespoon tahini in two servings of this veggie-rich dip.

BONUS! My blogger friend Tina who I worked with as a nutrition client for a little while, also posted a bit about her experience seed cycling and a recipe round-up of her favorite recipes! So check that out as well.

  • Ovulation Effects on Hunger, Training, and Nutrition Tips
  • Recovering from 5 Years of Amenorrhea
  • Post-PillAmenorrhea Update(4 months later)
  • Seed Cycling for amenorrhea, irregular cycles, and hormone balance
  • How to Make Your Hormones Work For You (What to eat/how to train)
  • Why Your Hormones Need Carbs
  • Iron Foods, Functions, and Facts(related)
  • What No One Told Me About Weaning Breastfeeding
  • My friend Ashley wrote an ebook calledFit & Fertile(affiliate link)about her experience with Amenorrhea as a Group Fitness Instructor and what she did to get pregnant naturally. Her experience was different t n mine, but similar in some ways as well. Either way, it was a comforting read.

Seed Cycling Recipes (19)

Seed Cycling Recipes (20)

About Kelli Shallal MPH RD

Kelli Shallal MPH RD is a Phoenix, Arizona based Registered Dietitian with a Masters in Public Health from Loma Linda University. She is a blogger behind the popular blog and nutrition practice Hungry Hobby. She is also the owner and creator of What to Eat? Meal Plans.

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Reader Interactions


  1. Seed Cycling Recipes (22)bionaze says

    I will say I’m not a stickler about seed cycling. Some days I consume 1 Tbsp of the seed cycle mix, while other days I consume 3 Tbsp or more. Thank you for sharing your recipe!


  2. Seed Cycling Recipes (23)Tree Trimming Thornton says

    Seed Cycling Recipes (24)
    Healthy and delicious are the only words!! I mean who would think that a combination of these seeds would be so useful. I recently advised my sister try this recipe and believe the result was amazing she was super happy after seeing the health benefits. She actually used the seeds from True Elements and she loved the quality as well.


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