Butternut Squash & Spinach Lasagne - PCOS-Friendly Recipe
This Butternut Squash & Spinach Lasagne is a PCOS-friendly recipe with 435 calories, 23.6g protein, and 39.99g carbs per serving. Ready in 105 minutes. High in fiber (4.5g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 7 oz lasagna sheets
- 1 1/2 lbs butternut winter squash
- 2 oz butter
- 1/4 cup white flour
- 2 1/3 cups nonfat milk
- 8 oz sharp cheddar cheese
- 2 large eggs
- 15 oz part skim milk ricotta cheese
- 1 tsp salt
- 1/8 tsp black pepper
- 1/8 tsp ground nutmeg
- 1 lb spinach
Instructions
- Soak lasagne noodles in hot water.
- Peel and thinly slice the butternut squash.
- Melt the butter, stir in the flour and cook for 1-2 minutes. Stir in the milk and continue stirring until the sauce bubbles. Add the salt, pepper and nutmeg.
- Add grated cheddar, ricotta, beaten eggs and spinach and stir to combine.
- In a 9x13" pan, layer 3 sheets of lasagna, 1/3 of the squash and 1/3 of the sauce and repeat ending with noodles. Spread any remaining sauce over the top and sprinkle with Parmesan cheese (optional).
- Bake covered at 400 °F (205 °C) for 45 minutes, remove the foil and bake for an additional 15 minutes.
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 & Spinach Lasagne contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Spinach: Magnesium may help improve insulin sensitivity in women with 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 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 & Spinach Lasagne 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: Spinach.
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 inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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Frequently Asked Questions
Yes, this Butternut Squash & Spinach Lasagne recipe is designed to be PCOS-friendly. At 435 calories per serving with 23.6g of protein, it supports balanced blood sugar and hormonal health. It also provides 4.5g of fiber, which helps with insulin sensitivity.
This recipe takes about 105 minutes total. Prep time is 45 minutes and cook time is 60 minutes. It makes 8 servings, so you can meal prep for multiple days.
Per serving: 435 calories, 23.6g protein (22%), 39.99g carbs, 21.08g fat. Plus 4.5g 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 Dinner. At 435 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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