Pasta with Winter Squash and Pine Nuts - PCOS-Friendly Recipe
This Pasta with Winter Squash and Pine Nuts is a PCOS-friendly recipe with 389 calories, 15.88g protein, and 53.81g carbs per serving. Ready in 36 minutes. High in fiber (3.7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps butter
- 4 oz parmesan cheese
- 1/2 tbsp black pepper
- 1 tbsp fresh sage
- 3/4 tsp salt
- 1 tsp olive oil
- 1 clove garlic, minced
- 1 lb butternut squash, peeled and shredded
- 0.12 cup pine nuts
- 2 1/2 cups water
- 1 tsp sugar
- 12 oz penne pasta
Instructions
- Shred squash. Melt butter in a large skillet, add pine nuts, cook until lightly brown, remove and set aside.
- Add olive oil to pan, sauté garlic for 30 seconds over medium-high heat.
- Add squash and 1 cup of water. Cook until water is absorbed. Add the rest of the water, 1/2 cup at a time stirring occasionally until absorbed each time.
- Stir in sugar, salt and pepper.
- Cook pasta according to package directions omitting salt and fat. Drain, reserving 1/2 cup pasta water.
- Combine pasta, squash mixture in a large bowl. Add 1/2 cup reserved pasta water, and 3/4 cup parmesan cheese.
- Toss well. Serve sprinkled with remaining 1/4 cup cheese.
- Note: based on recipe from Cooking Light.
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 Pasta with Winter Squash and Pine Nuts 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
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 Pasta with Winter Squash and Pine Nuts 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: Nuts.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Pasta with Winter Squash and Pine Nuts recipe is designed to be PCOS-friendly. At 389 calories per serving with 15.88g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.7g of fiber, which helps with insulin sensitivity.
This recipe takes about 36 minutes total. Prep time is 26 minutes and cook time is 10 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 389 calories, 15.88g protein (16%), 53.81g carbs, 12.6g fat. Plus 3.7g 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 389 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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