This PCOS Spaghetti Squash Stir Fry - Teriyaki Chicken Spaghetti Squash Stir Fry is a PCOS-friendly recipe with 350 calories, 25g protein, and 20g 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. Place the halves cut side down on a baking sheet and roast for about 40 minutes, or until the flesh is tender.
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While the squash is roasting, cut the chicken into bite-sized pieces and season with salt and pepper. Heat the olive oil in a large skillet over medium heat. Add the chicken and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
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In the same skillet, add the broccoli, bell pepper, and garlic. Cook until the vegetables are tender.
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When the squash is done, use a fork to scrape out the flesh into spaghetti-like strands. Add the spaghetti squash, chicken, and teriyaki sauce to the skillet with the vegetables. Stir well to combine.
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Serve the stir fry hot, garnished with sesame seeds and green onions if desired.
Why this PCOS Spaghetti Squash Stir Fry - Teriyaki Chicken Spaghetti Squash Stir Fry works for PCOS
With 25g of protein per serving (about 29% of calories), this PCOS Spaghetti Squash Stir Fry - Teriyaki Chicken Spaghetti Squash Stir Fry 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.
The 20g 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.
Fat makes up about 39% 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.
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Frequently Asked Questions
Yes, this PCOS Spaghetti Squash Stir Fry - Teriyaki Chicken Spaghetti Squash Stir Fry recipe is designed to be PCOS-friendly. At 350 calories per serving with 25g 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, 25g protein (29%), 20g carbs, 15g 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.
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