PCOS Spaghetti Alternatives - Spaghetti Squash with Tomato Basil Sauce - PCOS-Friendly Recipe

Prep: 15 min

Cook: 60 min

Servings: 2

Dinner

This PCOS Spaghetti Alternatives - Spaghetti Squash with Tomato Basil Sauce is a PCOS-friendly recipe with 220 calories, 5g protein, and 35g carbs per serving. Ready in 75 minutes. High in fiber (7g), which supports insulin sensitivity.

Nutrition per Serving

220 Calories

5g Protein

35g Carbs

7g Fat

Grocery list: 1 medium spaghetti squash, olive oil, onion, garlic, canned diced tomatoes, fresh basil leaves. This recipe uses spaghetti squash, a low GI food, as a substitute for traditional pasta. The tomato basil sauce is made from scratch to avoid added sugars often found in store-bought sauces.

Ingredients

1 medium spaghetti squash (about 3 lbs or 1.4 kg)
1 tbsp olive oil (15 ml)
1/2 cup chopped onion (75 g)
2 cloves garlic, minced
1 can (14.5 oz or 411 g) diced tomatoes
1/4 cup fresh basil leaves (10 g), chopped, Salt and pepper to taste

Instructions

Preheat oven to 375°F (190°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut side down on a baking sheet and bake for about 45 minutes, or until the flesh is tender.
While the squash is baking, heat the olive oil in a saucepan over medium heat. Add the onion and garlic and sauté until the onion is translucent.
Add the tomatoes and basil to the saucepan, season with salt and pepper, and simmer for about 15 minutes.
Once the squash is done, use a fork to scrape out the flesh into spaghetti-like strands. Top with the tomato basil sauce and serve.

This recipe is a great choice for those with PCOS as it is low in GI, helping to maintain stable blood sugar levels. The spaghetti squash provides a good source of fiber, which aids in digestion and helps you feel full longer. The tomatoes are rich in antioxidants, particularly lycopene, which has been linked to reducing inflammation and oxidative stress, both of which are often elevated in women with PCOS. The olive oil provides healthy monounsaturated fats, which can help improve insulin resistance.

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 Spaghetti Alternatives - Spaghetti Squash with Tomato Basil Sauce good for PCOS?

Yes, this PCOS Spaghetti Alternatives - Spaghetti Squash with Tomato Basil Sauce recipe is designed to be PCOS-friendly. At 220 calories per serving with 5g 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 Spaghetti Alternatives - Spaghetti Squash with Tomato Basil Sauce?

This recipe takes about 75 minutes total. Prep time is 15 minutes and cook time is 60 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 220 calories, 5g protein (9%), 35g carbs, 7g 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 220 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