Pad Thai Spaghetti Squash - PCOS-Friendly Recipe
This Pad Thai Spaghetti Squash is a PCOS-friendly recipe with 170 calories, 16g protein, and 19g carbs per serving. Ready in 54 minutes. High in fiber (4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium (2.5-lb) spaghetti squash
- 1 Tbsp olive oil
- 1/2 cup scallions, chopped
- 2 carrots, finely diced
- 1 zucchini, finely diced
- 1/2 cup mushrooms, chopped
- 1 clove garlic, minced
- 1/2 tsp ground ginger
- 2 Tbsp prepared Pad Thai sauce
- 8 oz cooked shrimp, peeled and tail-off
- 1/4 cup chopped cilantro
Instructions
- Cut spaghetti squash in half lengthwise and remove seeds. Place squash in a microwave-safe baking dish, cut side down. Cover loosely with a lid and leave room to vent. Microwave for 10-15 minutes, rotating every 5 minutes. Squash is done when it’s soft to touch. Set aside.
- Heat olive oil in a large sauté pan over medium-high heat. Add scallions, carrots, zucchini and mushrooms and sauté for 5-7 minutes. Add garlic and sauté for 30 seconds. Add ginger and Pad Thai sauce and heat for 2 minutes. Mix well.
- Use a fork to scoop out spaghetti squash. Add the spaghetti squash “noodles” and shrimp to the pan with vegetables. Heat for another 2 minutes and mix well. Top with chopped cilantro.
- MAKE IT GLUTEN-FREE: Purchase gluten-free Pad Thai sauce and confirm all other ingredients are gluten-free, and this recipe can be made gluten-free.
- Choices/Exchanges: 3 Nonstarchy Vegetable, 2 Lean Protein
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 Pad Thai Spaghetti Squash contribute to your health goals:
- Shrimp: Selenium supports thyroid function which is often affected in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. 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 Pad Thai Spaghetti Squash 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Carrot.
Carrots are an excellent source of beta-carotene, fiber, vitamin K1, potassium, and antioxidants. Beta-carotene, which the body converts to vitamin A, is essential for maintaining healthy skin and vision. The high fiber content in carrots helps regulate blood sugar levels and supports digestive health. Additionally, the antioxidants in carrots can help reduce inflammation, which is beneficial for managing PCOS symptoms.
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Frequently Asked Questions
Yes, this Pad Thai Spaghetti Squash recipe is designed to be PCOS-friendly. At 170 calories per serving with 16g of protein, it supports balanced blood sugar and hormonal health. It also provides 4g of fiber, which helps with insulin sensitivity.
This recipe takes about 54 minutes total. Prep time is 23 minutes and cook time is 31 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 170 calories, 16g protein (38%), 19g carbs, 4.5g fat. Plus 4g 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 170 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 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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