This "Spaghetti" Casserole II is a PCOS-friendly recipe with 339 calories, 29.22g protein, and 6.06g carbs per serving. Ready in 50 minutes. High in fiber (1.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Spray a 9"x12" pan with coconut oil spray.
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Chop zucchini and mushrooms. Rinse shiataki noodles in a strainer with cold water. Pat dry with paper towel and set aside.
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Put olive oil in large frying pan or wok. Add chopped garlic. Saute for 5-10 minutes. Add ground beef and cook till no longer pink.
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Add in zucchini and mushrooms and cook an additional 10 minutes. Add salt and pepper.
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Add in marinara sauce and combine. Mix in shirataki noodles and combine.
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Put mixture into pan and spread mozzarella cheese on top. Bake in a 350 °F (175 °C) degree oven for approximately 30 minutes till cheese is bubbly or browning.
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 "Spaghetti" Casserole II contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Tofu: May help modulate estrogen levels in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 "Spaghetti" Casserole II 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.
Why this "Spaghetti" Casserole II works for PCOS
With 29.22g of protein per serving (about 34% of calories), this "Spaghetti" Casserole II sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 6.06g of carbohydrates per serving, this "Spaghetti" Casserole II is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 59% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
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Frequently Asked Questions
Yes, this "Spaghetti" Casserole II recipe is designed to be PCOS-friendly. At 339 calories per serving with 29.22g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 20 minutes and cook time is 30 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 339 calories, 29.22g protein (34%), 6.06g carbs, 22.39g fat. Plus 1.4g 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 Dinner. At 339 calories, it fits within typical PCOS meal plan targets for Dinner. 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 6 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 Dinner
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