Butternut Squash and Whole Wheat Pasta - PCOS-Friendly Recipe
This Butternut Squash and Whole Wheat Pasta is a PCOS-friendly recipe with 366 calories, 12.58g protein, and 62.87g carbs per serving. Ready in 34 minutes. High in fiber (9.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 tbsp buttery spread made with olive oil
- 1 cup marinara sauce
- 1 1/2 cups whole wheat pasta
- 1 tsp basil
- 1 tsp ground oregano
- 1 tbsp red pepper flakes
- 1 clove garlic
- 1 long sweet potato
Instructions
- Cook pasta according to directions.
- At the same time, microwave sweet potato for 5 minutes on high, until still firm (but not rock hard or too soft). When cool enough, chop into bite sized pieces.
- At the same time, heat buttery spread in a skillet; when hot, add crushed garlic and sauté for 1 minute.
- Add sweet potato to the skillet and cook for 3 min (add a tablespoon of water if it gets too dry).
- Add marinara and spices and cook another 2-3 minutes. Add cooked pasta to the skillet and toss until coated.
- Enjoy your delicious, healthy vegan meal!
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 Butternut Squash and Whole Wheat Pasta contribute to your health goals:
- Sweet potato: Has a lower glycemic index than regular potatoes, supporting blood sugar control
- 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 Butternut Squash and Whole Wheat Pasta 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.
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Frequently Asked Questions
Yes, this Butternut Squash and Whole Wheat Pasta recipe is designed to be PCOS-friendly. At 366 calories per serving with 12.58g of protein, it supports balanced blood sugar and hormonal health. It also provides 9.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 34 minutes total. Prep time is 19 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 366 calories, 12.58g protein (14%), 62.87g carbs, 8.1g fat. Plus 9.2g 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 366 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 2 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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