Zucchini and Squash Casserole, a PCOS Dinner Recipe

Zucchini and Squash Casserole

by Fran Jakubowicz on Jul 31, 2023

This recipe is low in refined carbohydrates and added sugars while incorporating nutrient-rich vegetables and healthy fats. It’s a delicious and healthy way to enjoy zucchini and squash while keeping it PCOS-friendly. It contains a variety of flavors and nutrients from the vegetables and herbs without added sugars or refined carbohydrates. The dish is light, satisfying, and perfect for a nourishing PCOS meal. Enjoy this recipe with a side of butternut squash soup!


  • 2 medium zucchini, sliced
  • 2 medium yellow squash, sliced
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 can (14 oz) diced tomatoes (preferably no added sugar)
  • 1 tablespoon tomato paste
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional: Red pepper flakes for added spice
  • Fresh basil leaves for garnish (optional)
  • Grated Parmesan cheese (optional)


  • In a large skillet, heat the olive oil over medium heat. Add the chopped onion and minced garlic and sauté until the onion becomes translucent and fragrant.
  • Add the sliced zucchini and yellow squash to the skillet. Cook for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.
  • Pour in the diced tomatoes and tomato paste. Stir well to combine. If you prefer a smoother sauce, you can use a blender or immersion blender to puree the sauce before adding the vegetables.
  • Season the sauce with dried basil, dried oregano, salt, and pepper. If you like a little kick, add red pepper flakes to taste.
  • Reduce the heat to low, cover the skillet, and let the mixture simmer for about 10-15 minutes. This will allow the flavors to meld and the vegetables to become tender.
  • Taste the sauce and adjust the seasoning if needed.
  • Once the zucchini and squash are cooked to your desired tenderness, remove the skillet from the heat.
  • Serve the Zucchini and Squash with Tomato Sauce in a dish. If desired, garnish with fresh basil leaves and a sprinkle of grated Parmesan cheese.
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