This PCOS Pasta - Spaghetti Squash with Pesto and Cherry Tomatoes is a PCOS-friendly recipe with 350 calories, 8g protein, and 52g carbs per serving. Ready in 60 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.
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Drizzle the inside of the squash with olive oil, salt, and pepper. Place the squash cut side down on a baking sheet and roast for 40 minutes.
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Let the squash cool for 10 minutes, then use a fork to scrape out the 'spaghetti'.
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Toss the spaghetti squash with pesto and cherry tomatoes. Season with additional salt and pepper if needed. Serve warm.
Why this PCOS Pasta - Spaghetti Squash with Pesto and Cherry Tomatoes works for PCOS
The 52g of carbohydrates here come paired with 6g of fibre, which slows glucose absorption and produces a flatter post-meal blood sugar curve. Fibre is one of the most under-rated tools for PCOS: it feeds gut bacteria that produce short-chain fatty acids linked to improved insulin sensitivity, and it modestly lowers circulating androgens by binding bile acids in the gut.
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.
At 300mg of sodium per serving, this PCOS Pasta - Spaghetti Squash with Pesto and Cherry Tomatoes fits comfortably within the 1500-2300mg daily target most cardiology and PCOS guidance agrees on. Lower-sodium meals are useful for women with PCOS who also experience bloating or who are managing blood pressure alongside metabolic concerns.
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Frequently Asked Questions
Yes, this PCOS Pasta - Spaghetti Squash with Pesto and Cherry Tomatoes recipe is designed to be PCOS-friendly. At 350 calories per serving with 8g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.
This recipe takes about 60 minutes total. Prep time is 10 minutes and cook time is 50 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 8g protein (9%), 52g carbs, 14g fat. Plus 6g 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 350 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
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