Whole Wheat Penne with Spinach Herb Pesto - PCOS-Friendly Recipe
This Whole Wheat Penne with Spinach Herb Pesto is a PCOS-friendly recipe with 421 calories, 15.77g protein, and 60.23g carbs per serving. Ready in 82 minutes. High in fiber (1.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 2 tbsps grated parmesan cheese
- 2 oz goats cheese
- 1 dash ground black pepper
- 20 leaves basil
- 1 dash sea salt
- 2 tbsps olive oil
- 1 wedge yields lemon juice
- 1 tsp lemon zest
- 3 cloves garlic
- 1/2 cup parsley
- 3 cups baby spinach leaves
- 1/2 cup pignoli nuts
- 1/2 cup water
- 16 oz whole wheat penne
Instructions
- Bring pot of water to boil for pasta.
- In a small skillet lightly toast pignoli (pine) nuts over low flame, watching and shaking pan so not to burn; put aside to cool.
- Mince garlic cloves in food processor; add spinach leaves, parsley, basil, lemon zest, squeeze of lemon juice, parmesan cheese, goats cheese (garlic and herb), and cooled pignoli nuts; process until well minced; add olive oil and continue processing until smooth. Add salt and pepper to taste; set aside.
- Salt boiling water and add pasta, cook according to package directions; drain and set aside, reserving about 1/2 cup of pasta water.
- Scrape sauce from processor into serving bowl; add hot pasta, mixing well; add reserved cooking water a little at a time until desired consistency is reached.
- Top pasta dish with fresh grated parmesan and diced roasted red pepper for garnish; serve and enjoy!
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 Whole Wheat Penne with Spinach Herb Pesto contribute to your health goals:
- Oat: Supports steady blood sugar release, reducing insulin resistance
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often 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 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 Whole Wheat Penne with Spinach Herb Pesto 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: Lemon, Spinach, Nuts, Basil.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and an...
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Frequently Asked Questions
Yes, this Whole Wheat Penne with Spinach Herb Pesto recipe is designed to be PCOS-friendly. At 421 calories per serving with 15.77g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 82 minutes total. Prep time is 37 minutes and cook time is 45 minutes. It makes 6 servings, so you can meal prep for multiple days.
Per serving: 421 calories, 15.77g protein (15%), 60.23g carbs, 15.84g fat. Plus 1.1g 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 421 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 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.
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