Spaghetti Squash ?Ramen? Noodle Bowl - PCOS-Friendly Recipe
This Spaghetti Squash ?Ramen? Noodle Bowl is a PCOS-friendly recipe with 220 calories, 24g protein, and 13g carbs per serving. Ready in 98 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium (2.5-lb) spaghetti squash
- 4 cups fat-free, low-sodium chicken broth
- 1 Tbsp reduced-sodium soy sauce
- 2 tsp toasted sesame oil
- 1 tsp fish sauce
- 1 tsp Asian style hot sauce (such as sambal oelek)
- 2 cups shredded cooked chicken
- 1/2 cup thinly sliced scallions, white and green parts
- 1/2 cup thinly sliced red bell pepper strips (1-inch-long)
Instructions
- Preheat oven to 400° F. Fill a 9x13-inch glass or metal baking dish with 2 inches of water. Cut the ends off the spaghetti squash then cut in half lengthwise. Place the squash cut side down in the pan and bake for 40 minutes. Remove from oven and remove the squash immediately from the pan. Scoop out the seeds and discard. Using a fork, scrape the squash out of the skin and set aside. Makes 4 cups cooked squash.
- While the squash is cooking, in a medium saucepan, heat the broth over medium heat until simmering. Add the soy sauce, sesame oil, fish sauce and hot sauce. Simmer for 2 minutes. Add the chicken and heat through, 2 minutes.
- Place 1 cup of squash in a soup bowl. Pour 1 cup of broth over the squash and add 1/2 cup of chicken. Top with 2 Tbsp scallions and 2 Tbsp bell pepper strips.
- Repeat process for remaining three bowls.
- Chef Tip: Garnish soup bowls with cilantro and lime wedges, if desired.
- Choices/Exchanges: 2 Nonstarchy Vegetable, 3 Lean Protein, 1/2 Fat
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Spaghetti Squash ?Ramen? Noodle Bowl contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Sesame: Provide calcium, iron, and zinc beneficial for PCOS
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Spaghetti Squash ?Ramen? Noodle Bowl can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Spaghetti Squash ?Ramen? Noodle Bowl recipe is designed to be PCOS-friendly. At 220 calories per serving with 24g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 98 minutes total. Prep time is 16 minutes and cook time is 82 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 24g protein (44%), 13g carbs, 8g fat. Plus 3g 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 Snack. At 220 calories, it fits within typical PCOS meal plan targets for Snack. 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 4 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 Snack
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