Spaghetti Squash Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- 1-5 pound spaghetti squash
- 1 tablespoon olive oil
- 2 links Italian Chicken Sausage (about 3 ounces each), diced
- 1 clove garlic, minced
- 8 ounces sliced mushrooms
- 2 tablespoons flour
- 2 cups skim milk
- ½ cup reduced fat shredded mozzarella cheese, divided
- 1 teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- ¼ cup chopped fresh basil
- ¼ cup grated parmesan cheese
Instructions
- Preheat oven to 375 degrees F. Coat a baking pan with cooking spray.
- Fill baking pan with 1 inch of water. Cut squash in half lengthwise. Lay squash cut side down in the pan and roast for 1 hour.
- Remove the roasted squash from the skin. Discard skin and any seeds and place into a large bowl. Set aside.
- Coat another baking pan (9x9) with cooking spray. Set aside.
- While squash is roasting, add olive oil to a medium sauce pan over medium high heat. Sauté chicken sausage until beginning to brown.
- Add garlic and mushrooms and sauté until mushrooms are softened and all liquid is evaporated.
- Sprinkle flour over the mushroom and sausage mixture and cook for 2-3 minutes, stirring constantly.
- Add milk and whisk vigorously, scraping the bits off the bottom of the pan. Bring to a boil.
- Reduce to a simmer and let simmer for 3-4 minutes. Add ¼ cup of mozzarella cheese and stir to melt. Stir in salt, pepper and basil.
- Pour sauce over the cooked spaghetti squash and mix to incorporate.
- Pour into prepared baking dish, top with remaining mozzarella cheese and parmesan cheese. Bake for 45 minutes or until cheese is golden brown and casserole is bubbly and brown around the edges.
- Cut into 9 even squares.
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 Casserole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 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 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: Basil.
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