Butternut Squash Enchiladas - PCOS-Friendly Recipe
This Butternut Squash Enchiladas is a PCOS-friendly recipe with 300 calories, 14g protein, and 56g carbs per serving. Ready in 97 minutes. High in fiber (13g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- ½ butternut squash (about 2 pounds with skin on, seeds in)
- 1- 14.5 ounce can black beans, rinsed and drained
- ½ cup reduced fat shredded mozzarella cheese, divided
- 2 teaspoons chili powder
- 1 teaspoon ground cumin
- ¼ teaspoon cayenne pepper (optional)
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- 8- 6-inch corn tortillas
- 1 cup diced fresh tomato
- 1 clove garlic, minced
- 1 tablespoon Mexican-style hot sauce (optional)
Instructions
- Preheat oven to 375 degrees F. Coat a baking pan with cooking spray.
- Fill baking pan with 1 inch of water. Lay butternut squash half, cut side down, in the pan and roast for 45 minutes.
- Remove the roasted squash from the skin, discarding skin and any seeds and place into a medium bowl.
- Coat a 9x13-inch baking pan with cooking spray. Set aside.
- Add the black beans, ¼ cup of mozzarella cheese, chili powder, cumin, cayenne pepper (optional), salt (optional) and black pepper to the roasted butternut squash. Mix well to incorporate.
- Wrap the tortillas in a damp paper towel and microwave for 30 seconds.
- Divide the squash mixture evenly among the 8 tortillas and fold to make an enchilada. Place seam side down in the baking pan coated with cooking spray.
- In a small bowl, mix tomato, garlic and hot sauce. Pour over the enchiladas and top with remaining ¼ cup mozzarella cheese.
- Bake for 30 minutes.
- MAKE IT GLUTEN-FREE: Be sure that all ingredients you use are gluten-free and this dish can be gluten-free.
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 Butternut Squash Enchiladas contribute to your health goals:
- Black bean: Support blood sugar control and provide sustained energy
- 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 anti-inflammatory spices that target the chronic inflammation underlying PCOS, 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 Butternut Squash Enchiladas 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.
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Butternut Squash Enchiladas recipe is designed to be PCOS-friendly. At 300 calories per serving with 14g of protein, it supports balanced blood sugar and hormonal health. It also provides 13g of fiber, which helps with insulin sensitivity.
This recipe takes about 97 minutes total. Prep time is 22 minutes and cook time is 75 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 300 calories, 14g protein (19%), 56g carbs, 4.5g fat. Plus 13g 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 300 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 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 Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
Comments
Register or log in to add a comment