This PCOS-Friendly Cheddar and Bacon Stuffed Butternut Squash is a PCOS-friendly recipe with 450 calories, 25g protein, and 45g 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 the oven to 400 degrees F (200 degrees 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 cut side up on a baking sheet and drizzle with olive oil.
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Roast in the preheated oven for about 45 minutes, or until the squash is tender.
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While the squash is roasting, cook the bacon in a skillet over medium heat until crispy. Remove the bacon and set aside.
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In the same skillet, add the onions, bell peppers, and garlic, and cook until softened.
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Crumble the cooked bacon and mix it with the cooked vegetables and shredded cheddar cheese.
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Once the squash is done, remove it from the oven and scoop out some of the flesh to make room for the stuffing.
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Fill the squash halves with the bacon and vegetable 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.
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Serve warm.
Why this PCOS-Friendly Cheddar and Bacon Stuffed Butternut Squash works for PCOS
With 25g of protein per serving (about 22% of calories), this PCOS-Friendly Cheddar and Bacon Stuffed Butternut Squash 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 45g 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 40% 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-Friendly Cheddar and Bacon Stuffed Butternut Squash recipe is designed to be PCOS-friendly. At 450 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 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, 25g protein (22%), 45g 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.
Cook Another PCOS-Friendly Dinner
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