PCOS Pasta - Brown Rice Penne with Roasted Red Pepper Sauce - PCOS-Friendly Recipe

Prep: 10 min

Cook: 30 min

Servings: 2

Dinner

This PCOS Pasta - Brown Rice Penne with Roasted Red Pepper Sauce is a PCOS-friendly recipe with 450 calories, 12g protein, and 60g carbs per serving. Ready in 40 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories

12g Protein

60g Carbs

15g Fat

This recipe includes a grocery list of brown rice penne, red bell peppers, olive oil, onion, garlic, and fresh basil. The main ingredients, brown rice penne and red bell peppers, have a low Glycemic Index (GI), making this dish suitable for those with PCOS.

Ingredients

1 cup of brown rice penne (100g)
2 red bell peppers
1/4 cup of olive oil (60ml)
1 onion
2 cloves of garlic
1/4 cup of fresh basil (10g), Salt and pepper to taste

Instructions

Preheat the oven to 400°F (200°C).
Place the red peppers on a baking sheet and roast for 20 minutes.
While the peppers are roasting, cook the brown rice penne according to package instructions.
In a pan, sauté the onion and garlic in olive oil until soft.
Once the peppers are roasted, remove the skin and seeds.
Blend the peppers, onion, garlic, and basil until smooth.
Season the sauce with salt and pepper.
Toss the cooked penne in the sauce and serve.

This PCOS-friendly pasta dish is not only delicious but also packed with nutrients beneficial for PCOS. Brown rice penne is a great source of fiber, which can help regulate blood sugar levels. Red bell peppers are rich in vitamin C, which can support immune function. The olive oil provides healthy monounsaturated fats, which can help reduce inflammation. This recipe is easy to prepare, providing a sense of control and empowerment in managing PCOS through diet.

You Have a Recipe. But Do You Have a Full Week?

One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.

Take the 60-Second Quiz Tell us your PCOS type, preferences, and goals

Get Your 7-Day Meal Plan Personalized meals, grocery list, and prep schedule

Stop Guessing Every Day Know exactly what to eat, with recipes like this one built in

Build My Meal Plan

Free. Personalized. No signup required to start.

Frequently Asked Questions

Is PCOS Pasta - Brown Rice Penne with Roasted Red Pepper Sauce good for PCOS?

Yes, this PCOS Pasta - Brown Rice Penne with Roasted Red Pepper Sauce recipe is designed to be PCOS-friendly. At 450 calories per serving with 12g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g of fiber, which helps with insulin sensitivity.

How long does it take to make PCOS Pasta - Brown Rice Penne with Roasted Red Pepper Sauce?

This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 450 calories, 12g protein (11%), 60g carbs, 15g fat. Plus 7g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. At 450 calories, it fits within typical PCOS meal plan targets for Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

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.

Comments

Cook Another PCOS-Friendly Dinner

Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.

PCOS Friendly Garlic Butter Naan Bread PCOS Friendly Piadina Romagnola Recipe PCOS-Friendly Pão de Queijo (Brazilian Cheese Bread) PCOS-Friendly Pão Alentejano (Portuguese Country Bread) PCOS-Friendly Parotta (Indian Layered Flatbread) PCOS-Friendly Pan de Bono (Colombian Cheese Bread)

Browse All Dinner Recipes