This PCOS Pasta - Zoodles with Chicken and Tomato Sauce is a PCOS-friendly recipe with 350 calories, 30g protein, and 25g carbs per serving. Ready in 35 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Spiralize the zucchinis into zoodles.
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Heat olive oil in a pan, add minced garlic and sauté until fragrant.
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Add chicken breasts and cook until no longer pink.
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Add tomato sauce and simmer for 10 minutes.
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Add zoodles and cook for another 2-3 minutes.
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Season with salt and pepper.
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Serve hot.
Why this PCOS Pasta - Zoodles with Chicken and Tomato Sauce works for PCOS
With 30g of protein per serving (about 34% of calories), this PCOS Pasta - Zoodles with Chicken and Tomato Sauce sits at the top end of the 25-35g per-meal range that the 2023 International PCOS Guideline recommends for managing insulin resistance and supporting lean mass. Higher-protein meals also blunt the glucose response when carbohydrates are included, which matters for women with PCOS because chronic insulin elevation drives androgen excess and irregular cycles.
At 25g of carbohydrates per serving, this PCOS Pasta - Zoodles with Chicken and Tomato Sauce 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 350mg of sodium per serving, this PCOS Pasta - Zoodles with Chicken and Tomato Sauce 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 Chicken and Tomato Sauce recipe is designed to be PCOS-friendly. At 350 calories per serving with 30g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 35 minutes total. Prep time is 15 minutes and cook time is 20 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 30g protein (34%), 25g carbs, 12g fat. Plus 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 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.
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