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PCOS Casserole Dish - Spaghetti Squash and Meatball Casserole - PCOS-Friendly Recipe

PCOS Casserole Dish - Spaghetti Squash and Meatball Casserole
Prep: 20 min
Cook: 75 min
Servings: 2
Dinner

This PCOS Casserole Dish - Spaghetti Squash and Meatball Casserole is a PCOS-friendly recipe with 450 calories, 30g protein, and 30g carbs per serving. Ready in 95 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

450 Calories
30g Protein
30g Carbs
20g Fat
Grocery List: Spaghetti Squash, Lean Ground Turkey, Parmesan Cheese, Marinara Sauce, Fresh Basil, Fresh Parsley, Egg, Garlic, Salt, Pepper. This recipe is low in GI, making it perfect for PCOS management.

Ingredients

  • 1 medium spaghetti squash (2-3 lbs or 1-1.5 kg)
  • 1 lb (450 g) lean ground turkey
  • 1/2 cup (120 ml) grated Parmesan cheese
  • 1/2 cup (120 ml) marinara sauce (low sugar)
  • 1/2 cup (120 ml) chopped fresh basil
  • 1/2 cup (120 ml) chopped fresh parsley
  • 1 egg
  • 2 cloves garlic, minced, Salt and pepper to taste

Instructions

  1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut side down on a baking sheet and roast for 40-45 minutes or until tender.
  2. While the squash is roasting, combine the ground turkey, Parmesan, half the basil and parsley, egg, garlic, salt, and pepper in a bowl. Form into meatballs and place on a baking sheet. Bake for 20-25 minutes or until cooked through.
  3. Once the squash is done, scrape out the flesh with a fork to create 'spaghetti'. Place in a casserole dish.
  4. Top the spaghetti squash with the marinara sauce, then the meatballs. Sprinkle with remaining basil and parsley.
  5. Place back in the oven for 10 minutes or until heated through. Serve hot.
This PCOS-friendly casserole combines low-GI spaghetti squash with lean turkey meatballs for a satisfying meal. The high protein content from the turkey and cheese helps regulate blood sugar levels, while the fiber in the squash aids in digestion. The addition of fresh herbs not only adds flavor but also provides essential vitamins and minerals. This recipe is easy to prepare and customizable, giving you control over your meal planning and helping to manage your PCOS symptoms.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Basil.

Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.

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Frequently Asked Questions

Yes, this PCOS Casserole Dish - Spaghetti Squash and Meatball Casserole recipe is designed to be PCOS-friendly. At 450 calories per serving with 30g 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 95 minutes total. Prep time is 20 minutes and cook time is 75 minutes. It makes 2 servings, so you can meal prep for multiple days.

Per serving: 450 calories, 30g protein (27%), 30g carbs, 20g 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 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.

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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