This PCOS Pasta - Brown Rice Pasta with Pesto and Pine Nuts is a PCOS-friendly recipe with 766 calories, 13.7g protein, and 81.2g carbs per serving. Ready in 25 minutes. High in fiber (4.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Cook the brown rice pasta according to package instructions.
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While the pasta is cooking, blend the basil, pine nuts, garlic, and olive oil in a food processor until smooth.
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Stir in the grated parmesan cheese and season with salt and pepper.
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Drain the pasta and mix with the pesto.
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Serve hot, garnished with extra pine nuts and basil leaves.
Why this PCOS Pasta - Brown Rice Pasta with Pesto and Pine Nuts works for PCOS
Fat makes up about 52% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
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 200mg of sodium per serving, this PCOS Pasta - Brown Rice Pasta with Pesto and Pine Nuts 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 - Brown Rice Pasta with Pesto and Pine Nuts recipe is designed to be PCOS-friendly. At 766 calories per serving with 13.7g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 25 minutes total. Prep time is 10 minutes and cook time is 15 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 766 calories, 13.7g protein (7%), 81.2g carbs, 44g fat. Plus 4.4g 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 766 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.
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