Modern Tuna Noodle Casserole - PCOS-Friendly Recipe
This Modern Tuna Noodle Casserole is a PCOS-friendly recipe with 255 calories, 14g protein, and 42g carbs per serving. Ready in 39 minutes. High in fiber (6g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- cooking spray
- 12 oz whole grain penne or farfalle pasta
- 1 Tbsp olive oil
- 8 oz sliced mushrooms
- 1 small onion, diced (about ¾ cup)
- 5 oz baby spinach
- 1/2 tsp no-salt all-purpose seasoning (such as Spike)
- 3 Tbsp flour
- 2 cups skim milk
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 5 oz tuna packed in water, drained
- 1/2 cup shredded parmesan cheese
Instructions
- Preheat the oven to 375 degrees F. Coat a 9x13-inch baking dish with cooking spray. Set aside.
- Cook the pasta according to the package directions minus two minutes (the pasta should be slightly undercooked).
- While the pasta is cooking, add the olive oil to a large sauté pan over medium-high heat. Add the onion and mushrooms and sauté until the onions turn clear, about 5 minutes.
- Add the spinach and no-salt seasoning and sauté until the spinach is wilted and soft, about 3 more minutes.
- In a small bowl, whisk together the flour, milk, salt and ground black pepper until all the flour lumps are mixed in. Pour over the vegetables and bring to a boil. Stir in the tuna and pasta and pour into the prepared baking pan.
- Sprinkle the parmesan cheese on top of the casserole and bake for 15 minutes.
- Choices/Exchanges: 2 1/2 Starch, 1 Nonstarchy Vegetable, 1 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 Modern Tuna Noodle Casserole contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to PCOS
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, 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 Modern Tuna Noodle Casserole 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: Tuna, Spinach.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce infla...
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Frequently Asked Questions
Yes, this Modern Tuna Noodle Casserole recipe is designed to be PCOS-friendly. At 255 calories per serving with 14g 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 39 minutes total. Prep time is 24 minutes and cook time is 15 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 255 calories, 14g protein (22%), 42g carbs, 4g 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 Lunch. At 255 calories, it fits within typical PCOS meal plan targets for Lunch. 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 8 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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