Roasted Delicata Squash with Kale and Pecans - PCOS-Friendly Recipe

Prep: 10 min

Cook: 30 min

Servings: 2

Dinner

This Roasted Delicata Squash with Kale and Pecans is a PCOS-friendly recipe with 400 calories, 10g protein, and 50g carbs per serving. Ready in 40 minutes. High in fiber (6g), which supports insulin sensitivity.

Nutrition per Serving

400 Calories

10g Protein

50g Carbs

20g Fat

This recipe requires a delicata squash, a bunch of kale, pecans, olive oil, and salt and pepper. The squash and kale have a low Glycemic Index, making this a great dish for managing PCOS.

Ingredients

1 Delicata Squash (about 1 lb/450g)
1 bunch of Kale (about 3 cups/210g)
1/2 cup of Pecans (60g)
2 tbsp Olive Oil (30ml), Salt and Pepper to taste

Instructions

Preheat oven to 425°F (220°C).
Cut the delicata squash in half lengthwise, remove seeds, and slice into 1/2 inch thick pieces.
Toss squash with 1 tbsp olive oil, salt, and pepper.
Spread on a baking sheet and roast for 20-25 minutes until tender and golden.
Meanwhile, remove stems from kale and roughly chop.
Heat remaining olive oil in a large skillet over medium heat.
Add kale and cook until wilted, about 5 minutes.
Toast pecans in a dry skillet over medium heat until fragrant, about 3 minutes.
Combine roasted squash, kale, and pecans in a serving dish. Season with additional salt and pepper if desired.

This PCOS-friendly recipe is packed with nutrients that are beneficial for managing PCOS symptoms. The delicata squash is a great source of dietary fiber, which can help regulate blood sugar levels. Kale is rich in vitamins A and C, as well as calcium, all of which are important for hormone balance. Pecans add a nice crunch and are a good source of healthy fats and protein. This meal is easy to prepare and offers a comforting, satisfying dinner option.

PCOS-Friendly Foods in This Recipe

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

Kale is an excellent source of calcium, which has an important role in egg maturation and follicle development in the ovaries.

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Frequently Asked Questions

Is Roasted Delicata Squash with Kale and Pecans good for PCOS?

Yes, this Roasted Delicata Squash with Kale and Pecans recipe is designed to be PCOS-friendly. At 400 calories per serving with 10g of protein, it supports balanced blood sugar and hormonal health. It also provides 6g of fiber, which helps with insulin sensitivity.

How long does it take to make Roasted Delicata Squash with Kale and Pecans?

This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.

What are the macros in this PCOS recipe?

Per serving: 400 calories, 10g protein (10%), 50g carbs, 20g fat. Plus 6g 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 400 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

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