"Spaghetti" Casserole II - PCOS-Friendly Recipe
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
- 1 lb ground beef 93/7
- 1 1/2 cups shredded mozzarella
- 1 1/2 cups marinara sauce
- 2 zucchinis
- 5 medium mushrooms
- 3 tbsps extra virgin olive oil
- 8 oz tofu shirataki spaghetti
- 1 tbsp garlic, chopped
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions
- Spray a 9"x12" pan with coconut oil spray.
- Chop zucchini and mushrooms. Rinse shiataki noodles in a strainer with cold water. Pat dry with paper towel and set aside.
- 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.
- Add in zucchini and mushrooms and cook an additional 10 minutes. Add salt and pepper.
- Add in marinara sauce and combine. Mix in shirataki noodles and combine.
- 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.
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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
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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