Spaghetti and Meatballs - PCOS Diva Style - PCOS Diva
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Spaghetti and Meatballs – PCOS Diva Style

Spaghetti and meatballs is one of my favorite dishes.  I grew up in an area that had a large population of Italians and wonderful Italian restaurants.  I love Italian food!  But, when I started eating in a way that would help me feel better with PCOS I initially eliminated all pasta dishes.  I think, dieting, deprivation and denial can set us up for binging.  I would deny myself the food that I loved and it was as if I was denying myself a piece of my past, my history.  I often found myself craving lasagna  ravioli and a big dish of spaghetti – I would give in to these cravings and then feel awful about myself (and physically feel awful too.) I have found ways to modify the food I love, to make it nourishing to my soul, but also to my body.  This spaghetti and meatball recipe is delicious and satisfying, but without the carb coma for dessert.

This recipe is an example of what I provide in my 6-week Seasonal Meal Plans.  I take foods that we all love and make them PCOS-friendly, so we feel energized after eating, instead of feeling that we need a nap.


Here is the recipe:

Makes 4-5 servings

1 lb. organic ground turkey

1 onion, finely chopped

3 cloves garlic, minced

1 shallot, diced

1 cup oats, coarsely ground

1/2 tsp. garlic powder

1/2 tsp. oregano

1 tsp. sea salt

1/2 tsp. black pepper

2 eggs, lightly beaten

1/4 cup water

1/4 cup fresh parsley, chopped

Combine all ingredients and mix by hand to combine.  Roll 1 1/2″ meatballs and place on a baking drying rack that has been placed on a foil covered baking sheet. Bake at 375 for about 25-30 minutes.

Spaghetti Squash

1 large spaghetti squash

1 cup water

1 T olive oil

Sea salt and black pepper to taste

Cut squash in half lengthwise and scoop out seeds.  Place cut side down in a baking dish.  Prick top with fork or knife. Add water to pan and bake at 375 for 30 minutes.  The squash is done when you can easily slide a fork through. Don’t over cook or the squash will be mushy.  Scrape the squash strands into a bowl and add olive oil and salt and pepper to taste.


1 Jar Boutique-brand Marinara Sauce – I like Rao’s . You want to find a sauce that uses olive oil, is low in sugar and natural ingredients

1 8 oz. can organic tomato sauce (I like Muir Glen)

1 14.5 oz. can organic diced tomatoes (I like Muir Glen)

1 T olive oil

1/2 cup onion, chopped

1/2 cup green bell pepper, chopped

2 cloves garlic, minced

8 oz. baby spinach or baby kale

fresh parsley and/or basil to garnish

Heat olive oil in a heavy large pan or Dutch oven.  Add onion, pepper and garlic and cook until fragrant and tender.  Add Marinara, tomato sauce and diced tomatoes and bring to a simmer.  Add cooked meatballs and simmer for about 20 minutes.  Add spinach and cook until just wilted.  Serve over spaghetti squash and garnish with parsley and basil.


Amy Medling, PCOS Diva founder and PCOS Health Coach

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  1. Amy I love your first cooking tutorial video! You are a natural and blend your insights with the food so well! I’m excited to make this recipe and see more videos!

  2. I’m super excited because I have been wanting to try spaghetti squash and had absolutely no idea how to cook it or even what it looks like. (blushing) but now I do and I’m going to make it this weekend!

  3. Great video Amy! Try basil instead of oregano in the meatballs. That is how my Nana made them.

  4. I would love to see a healthy option for a GF dessert or even an oat granola bar type recipe. Just an idea! Love what you’re doing!

  5. Amy I was a part of your January 2013 Jumpstart program and it was amazing and I have enjoyed spaghetti squash as an alternative for a couple of years now but couldn’t get anyone else in my house to try it…well after the jump start program my sister loves it…I even have her using ground turkey instead of beef in the spaghetti squash! Well done!

  6. This is wonderful thank you so much for it Would love a snack bar of some sort that can take on road trips if you have any