Spaghetti Squash with Cheese and Vegetables - PCOS-Friendly Recipe
This Spaghetti Squash with Cheese and Vegetables is a PCOS-friendly recipe with 124 calories, 8.73g protein, and 11.28g carbs per serving. Ready in 57 minutes. High in fiber (2.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 cup parmesan cheese
- 1/2 tsp ground oregano
- 1 tbsp basil
- 2 tbsps olive oil
- 4 cloves garlic, minced
- 1 cup sliced onion, diced
- 1 medium green bell pepper
- 2 cups cubed spaghetti squash
- 20 oz crushed tomatoes
- 1 medium red bell pepper
- 1 cup shredded mozzarella cheese, non fat
Instructions
- Preheat oven to 375° F (200° C). Mix the cheese together, set aside.
- Heat olive oil in a skillet and add the onion, peppers and garlic. Sauté over medium heat for about 5 minutes. Add crushed tomatoes and basil. Simmer uncovered for about 15 minutes.
- Mix squash well with the cooked vegetables and put half in the bottom of a large (13 x 9") baking dish.
- Top with half the cheese mixture, followed by the other half of the squash mixture, then the rest of the cheese.
- Bake for 30 minutes or until cheese is bubbly and slightly browned. Let cool 10-15 minutes before serving.
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 Squash with Cheese and Vegetables contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Squash with Cheese and Vegetables 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Spaghetti Squash with Cheese and Vegetables recipe is designed to be PCOS-friendly. At 124 calories per serving with 8.73g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 57 minutes total. Prep time is 22 minutes and cook time is 35 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 124 calories, 8.73g protein (28%), 11.28g carbs, 5.61g fat. Plus 2.4g 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 124 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 8 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.
Comments
Register or log in to add a comment