Spaghetti Squash with Light Marinara Sauce - PCOS-Friendly Recipe
This Spaghetti Squash with Light Marinara Sauce is a PCOS-friendly recipe with 95 calories, 2g protein, and 12g carbs per serving. Ready in 39 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- Spaghetti Squash:
- 1 medium (2-lb) spaghetti squash, washed
- 1 Tbsp extra virgin olive oil
- 1 Tbsp finely grated Parmigiano-Reggiano cheese
- Marinara:
- 14 plum tomatoes, chopped
- 2 cloves garlic, chopped
- 1 shallot, minced
- 1 Tbsp extra virgin olive oil
- Freshly ground pepper
- 1/2 tsp fine sea salt
- 1 cup fresh basil leaves
- 6 tsp Parmigiano-Reggiano cheese (optional)
Instructions
- Pierce spaghetti squash with a fork in several places and place in microwave on high until skin is soft, approximately 10-15 minutes. Let cool.
- While squash is cooking, combine all marinara ingredients in a medium-sized bowl except basil leaves.
- Tear basil leaves and add to tomato mixture.
- Cut squash in half and make “spaghetti.” Using a fork, pull out individual strands of “spaghetti.” Toss spaghetti squash with olive oil and Parmigiano-Reggiano cheese.
- Place squash in a pie plate. Top with light marinara and a sprinkling of Parmigiano-Reggiano cheese.
- Serve over cooked spaghetti squash.
- Dietitian Tip: To add extra nutrients to this dish, you can also toss in some steamed vegetables or a lean meat or meat substitute.
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 with Light Marinara Sauce contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Tomato: Antioxidants help combat oxidative stress elevated in 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 with Light Marinara Sauce 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: Basil.
Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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Frequently Asked Questions
Yes, this Spaghetti Squash with Light Marinara Sauce recipe is designed to be PCOS-friendly. At 95 calories per serving with 2g 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 39 minutes total. Prep time is 24 minutes and cook time is 15 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 95 calories, 2g protein (8%), 12g carbs, 5g 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 Lunch. At 95 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 6 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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