Cheesy Spaghetti Squash Casserole with Ricotta - PCOS-Friendly Recipe
This Cheesy Spaghetti Squash Casserole with Ricotta is a PCOS-friendly recipe with 350 calories, 15g protein, and 30g carbs per serving. Ready in 75 minutes. High in fiber (7g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium spaghetti squash (2-3 pounds for US
- 0.9-1.3 kg for metric)
- 1 cup ricotta cheese (240 ml for metric)
- 1 cup shredded mozzarella cheese (240 ml for metric)
- 1/4 cup grated Parmesan cheese (60 ml for metric)
- 1/4 cup chopped fresh basil (60 ml for metric)
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut side down on a baking sheet and roast for about 40 minutes, or until the flesh is tender.
- Once the squash is cool enough to handle, use a fork to scrape out the strands and place them in a large bowl.
- Add the ricotta, half of the mozzarella, the Parmesan, basil, garlic, salt, and pepper to the bowl with the squash. Stir well to combine.
- Transfer the mixture to a baking dish and top with the remaining mozzarella. Bake for 20 minutes, or until the cheese is melted and bubbly. Serve warm.
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Frequently Asked Questions
Yes, this Cheesy Spaghetti Squash Casserole with Ricotta recipe is designed to be PCOS-friendly. At 350 calories per serving with 15g of protein, it supports balanced blood sugar and hormonal health. It also provides 7g 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: 350 calories, 15g protein (17%), 30g carbs, 20g fat. Plus 7g 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.
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