protein pasta

Healthy Protein Pasta: PCOS-Friendly Recipe


Rich in protein pasta, such as lentil or chickpea varieties, is an excellent choice for PCOS management.


– 8 oz. high-protein pasta (such as lentil or chickpea pasta)

– 1 tbsp olive oil

– 1 onion, diced

– 3 cloves garlic, minced

– 1 cup diced mushrooms

– 1 cup diced bell peppers

– 1 cup baby spinach

– 1/2 cup unsweetened almond milk

– 2 tbsp nutritional yeast

– 1 tsp dried oregano

– Salt and black pepper to taste

– Grated Parmesan cheese (optional)


  1. Cook the protein-rich pasta according to the package instructions. Drain and set aside.
  2. In a large skillet, heat the olive oil over medium heat.
  3. Add the diced onion and sauté for 2-3 minutes until translucent.
  4. Add the minced garlic and sauté for an additional minute.
  5. Add the diced mushrooms and bell peppers to the skillet. Sauté for 5-7 minutes until the vegetables are tender.
  6. Add the baby spinach and sauté until it wilts, about 1-2 minutes.
  7. Pour in the unsweetened almond milk and stir in the nutritional yeast, dried oregano, salt, and black pepper.
  8. Add the cooked protein pasta to the skillet and toss to combine everything.
  9. Serve hot, and optionally top with grated Parmesan cheese.

Benefits of PCOS-Friendly Protein Pasta:

High in Protein:

The protein-rich pasta, such as lentil or chickpea pasta, provides a significant amount of protein to help support lean muscle mass and maintain stable blood sugar levels.

Low Glycemic Index:

The complex carbohydrates in the protein pasta have a low glycemic index, which helps prevent rapid spikes in blood sugar levels, a common concern for individuals with PCOS.


The vegetables and pasta itself provide a good amount of fiber, which can help with digestion, promote feelings of fullness, and regulate bowel movements.


The ingredients, such as olive oil, garlic, and spinach, contain anti-inflammatory properties that can help manage PCOS-related inflammation.


The dish is packed with essential vitamins, minerals, and antioxidants from the varied vegetables, contributing to overall health and PCOS management.

Nutritional Value (per serving):

– Calories: 350

– Protein: 25g

– Carbohydrates: 45g

– Fiber: 8g

– Fat: 10g

– Sodium: 350mg


1.Can I use regular pasta instead of protein-rich pasta?

– While you can use regular pasta, the protein-rich variety is a better choice for individuals with PCOS as it provides more fiber and protein to help manage blood sugar levels.

2.Can I substitute the almond milk with another non-dairy milk?

– Yes, you can use unsweetened soy milk, oat milk, or even low-fat dairy milk if preferred.

3.Can I add other vegetables to the dish?

– Absolutely! Feel free to incorporate additional low-GI vegetables like zucchini, broccoli, or cherry tomatoes to enhance the nutritional profile.

4.Is this recipe suitable for those with nut allergies?

– If you have a nut allergy, you can omit the Parmesan cheese or use a nut-free alternative cheese.


Written By:- Amisha

Leave a Reply

Your email address will not be published. Required fields are marked *