This PCOS Keto Lasagna - Zucchini Lasagna Roll-Ups with Spinach and Ricotta is a PCOS-friendly recipe with 350 calories, 28g protein, and 12g carbs per serving. Ready in 50 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
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Preheat oven to 375°F (190°C).
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Lay zucchini slices flat on a baking sheet and bake for 15 minutes.
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In a bowl, mix spinach, ricotta, parmesan, egg, salt, and pepper.
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Spread a spoonful of the mixture onto each zucchini slice, roll up and place in a baking dish.
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Top with marinara sauce and mozzarella.
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Bake for 20 minutes or until cheese is melted and bubbly.
Why this PCOS Keto Lasagna - Zucchini Lasagna Roll-Ups with Spinach and Ricotta works for PCOS
With 28g of protein per serving (about 32% of calories), this PCOS Keto Lasagna - Zucchini Lasagna Roll-Ups with Spinach and Ricotta 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 12g of carbohydrates per serving, this PCOS Keto Lasagna - Zucchini Lasagna Roll-Ups with Spinach and Ricotta 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.
Fat makes up about 57% 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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Frequently Asked Questions
Yes, this PCOS Keto Lasagna - Zucchini Lasagna Roll-Ups with Spinach and Ricotta recipe is designed to be PCOS-friendly. At 350 calories per serving with 28g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 50 minutes total. Prep time is 15 minutes and cook time is 35 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 350 calories, 28g protein (32%), 12g carbs, 22g fat. Plus 3g 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.
Cook Another PCOS-Friendly Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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