This Cheddar and Bacon Stuffed Butternut Squash is a PCOS-friendly recipe with 450 calories, 18g protein, and 40g carbs per serving. Ready in 75 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).
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Cut the butternut squash in half lengthwise and scoop out the seeds.
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Place the squash halves on a baking sheet, cut side up, and roast for about 45 minutes or until tender.
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While the squash is roasting, cook the bacon in a skillet until crispy.
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Once the squash is done, scoop out some of the flesh to make room for the stuffing.
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Crumble the cooked bacon and mix it with the shredded cheddar cheese.
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Stuff the squash halves with the bacon and cheese mixture.
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Return the stuffed squash to the oven and bake for another 15 minutes or until the cheese is melted and bubbly.
Why this Cheddar and Bacon Stuffed Butternut Squash works for PCOS
This Cheddar and Bacon Stuffed Butternut Squash delivers 18g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
The 40g 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 50% 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 Cheddar and Bacon Stuffed Butternut Squash recipe is designed to be PCOS-friendly. At 450 calories per serving with 18g 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 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.
Per serving: 450 calories, 18g protein (16%), 40g carbs, 25g 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.
Cook Another PCOS-Friendly Dinner
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