This PCOS Pasta - Zoodles with Garlic Shrimp is a PCOS-friendly recipe with 320 calories, 24g protein, and 10g carbs per serving. Ready in 20 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Spiralize the zucchinis into zoodles.
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Heat the olive oil in a pan.
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Add the garlic and chili flakes, sauté until fragrant.
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Add the shrimp, cook until pink.
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Add the zoodles, cook for 2-3 minutes.
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Season with salt and pepper.
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Garnish with fresh parsley before serving.
Why this PCOS Pasta - Zoodles with Garlic Shrimp works for PCOS
This PCOS Pasta - Zoodles with Garlic Shrimp delivers 24g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 10g of carbohydrates per serving, this PCOS Pasta - Zoodles with Garlic Shrimp is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
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 150mg of sodium per serving, this PCOS Pasta - Zoodles with Garlic Shrimp 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 - Zoodles with Garlic Shrimp recipe is designed to be PCOS-friendly. At 320 calories per serving with 24g of protein, it supports balanced blood sugar and hormonal health. It also provides 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 20 minutes total. Prep time is 10 minutes and cook time is 10 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 320 calories, 24g protein (30%), 10g carbs, 14g fat. Plus 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 320 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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