Spaghetti Squash with Pine Nuts and Sage - PCOS-Friendly Recipe
This Spaghetti Squash with Pine Nuts and Sage is a PCOS-friendly recipe with 95 calories, 2g protein, and 9g carbs per serving. Ready in 26 minutes. High in fiber (2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1 medium (2 pounds) spaghetti squash, halved and seeded
- 2 teaspoons olive oil
- 1 onion, minced
- 1 large shallot, minced
- 2 garlic cloves, minced
- ¼ cup pine nuts
- 2 tablespoons freshly grated Romano cheese
- 1 tablespoon minced fresh sage
- ¼ teaspoon crushed red pepper flakes
- Sea salt, to taste
- Freshly ground pepper, to taste
Instructions
- Preheat oven to 400 degrees F. Place the squash halves cut side down on a parchment paper-lined baking sheet and roast for about 50 minutes, or until tender.
- Meanwhile, heat the olive oil in a skillet over medium heat. Add the onion, shallot, and garlic and sauté for 4 minutes. Add in the pine nuts and cook for 2 minutes until the pine nuts are lightly browned. Set aside.
- When the squash is cooked, turn over squash to cut side up. With a pasta rake or large spoon, scoop the flesh from the squash shell. The flesh will come out like strands of spaghetti. Add the squash to a large serving bowl and rake through the strands to keep them separated. Add in the pine nut mixture, cheese, sage, crushed red pepper flakes, salt, and pepper. Toss well and serve.
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 Pine Nuts and Sage contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- 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 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 Spaghetti Squash with Pine Nuts and Sage 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: Nuts.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.
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Frequently Asked Questions
Yes, this Spaghetti Squash with Pine Nuts and Sage 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 2g of fiber, which helps with insulin sensitivity.
This recipe takes about 26 minutes total. Prep time is 20 minutes and cook time is 6 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 95 calories, 2g protein (8%), 9g carbs, 6g fat. Plus 2g 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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