If you’ve been avoiding pasta because you think it’s not PCOS-friendly, think again! With the right ingredients and techniques, pasta can be part of a balanced, nourishing meal in your PCOS diet.
Making homemade pasta is definitely not some you have to do to manage your PCOS symptoms, but it is a fun cooking project and it tastes amazing.
Don’t be intimated! I’ll walk you through how to make homemade whole wheat pasta, explain the benefits of whole grains for PCOS, and share tips for creating a blood sugar-friendly and hormone balancing meal.
I also did a live cooking class on Youtube to show you how to make this PCOS-friendly pasta meal, step by step.
If you want to join my monthly live cooking demos for free, sign up here.
Why Whole Grain Pasta for PCOS?
Whole grains are packed with fiber, vitamins, minerals, and antioxidants. These nutrients can support PCOS symptom management by:
- Improving blood sugar control thanks to their high fiber content.
- Reducing inflammation, a common concern for those with PCOS.
- Boosting satiety, helping to curb carb cravings.
When choosing whole grain flour for pasta, you get the added benefit of more protein and fiber compared to refined flours.
Why Use Sprouted Whole Wheat Flour for Pasta?
Sprouted whole wheat flour provides numerous health benefits, making it an excellent choice for those managing PCOS:
- High in Fiber: Supports blood sugar control and improves satiety, helping to curb cravings.
- High in Protein: compared to regular whole wheat and white flour
- Rich in Key Nutrients: Provides magnesium, zinc, and folate—all critical for managing PCOS symptoms and improving fertility.
- Supports Heart Health: The soluble fiber in whole grains can help reduce LDL (bad) cholesterol.
For a more traditional taste and texture, you could also mix whole wheat flour with semolina or 00 flour.
Tips for Working with Whole Grain Flour
Whole grain flours, like sprouted wheat, are different from refined flours because they absorb more moisture. Here are some tips to ensure success:
- Stick to Recipes Designed for Whole Grains: Whole grain doughs require specific ratios of liquid to flour for the best results.
- Experiment for Tenderness: If you want softer pasta but still crave the benefits of whole grains, try whole wheat pastry flour, which is finely ground for a cake-like texture.
For a more traditional taste and texture, you could also mix whole wheat flour with semolina or 00 flour.
Tools and Ingredients You’ll Need
Making homemade pasta is simpler than it sounds! Here’s what you’ll need:
- Essential Tools:
- Food processor (or a stand mixer with a dough hook, or even just a bowl and your hands).
- A food scale for accuracy (optional but highly recommended).
- Measuring cups if you don’t have a scale.
- Pasta Ingredients:
- This recipe is adapted from the King Arthur Baking Company’s Whole Wheat Pasta Recipe.
- 2 ¼ cups (or 254 grams) of sprouted whole wheat flour (provides extra protein and fiber)
- You can also use regular whole wheat flour, whole wheat pastry flour or white wheat flour.
- Eggs
- Water
- 2 ¼ cups (or 254 grams) of sprouted whole wheat flour (provides extra protein and fiber)
- This recipe is adapted from the King Arthur Baking Company’s Whole Wheat Pasta Recipe.
- Beef & Veggie Sauce Ingredients:
- Olive oil.
- Medium onion
- Red Bell pepper
- Mushrooms
- Garlic
- Lean ground beef or turkey (93/7).
- Jar marinara sauce (choose one with simple, wholesome ingredients).
Tips for Measuring and Mixing
Accurate measurements ensure consistent results. While a food scale is best, if you’re using measuring cups:
- Fluff your flour by shaking or stirring.
- Scoop and sweep—scoop the flour lightly into the measuring cup, then level it with a knife.
Making the Dough
Here’s a quick rundown of how to prepare the dough depending one the type of equipment you have:
- Food Processor Method:
- Add all ingredients to the processor and blend until the dough comes together (takes just seconds!).
- Stand Mixer Method:
- Use a dough hook and mix all ingredients for 10–15 minutes until smooth.
- By Hand or Bowl:
- Combine ingredients until they form a shaggy dough, then knead on a clean surface for about 10 minutes.
Remember: The goal is a smooth, elastic dough that’s easy to roll out after resting.
Tips for Customization
- Protein Swaps: Substitute ground meat with lentils or tofu for a plant-based option.
- Add More Veggies: Serve with a side salad or roasted broccoli for extra nutrients.
- Flavor Boosts: Sprinkle with fresh herbs, ricotta, or Parmesan for added richness.
Why This Recipe Works for PCOS
- Whole Grains Help Improve Insulin Resistance: Whole grains are rich in fiber which helps with blood sugar control.
- Protein-Packed: Eggs in the pasta and lean meat in the sauce stabilize blood sugar levels and keep you full and satisfied. .
- Nutrient-Dense: Provides magnesium, zinc, and folate—key for PCOS symptom management and fertility.
Homemade Whole Wheat Pasta + Sauce (PCOS-Friendly)
Equipment
- Food Processor , or Stand Mixer Method or Bowl.
- A food scale for accuracy , Optional but highly recommended or measuring cups
- Large pasta pot
- Cookie sheet or tray
- Clean counter or workspace
- Knife
- Plastic wrap
Ingredients
Pasta Ingredients
- 2 1/4 cups Sprouted whole wheat flour (or 254 grams) plus extra flour for dusting
- 3 large eggs
- 1/2 tsp Kosher salt
- 1-3 tbsp water
Ingredients for Beef & Veggie Pasta Sauce
- 1 tbsp olive oil
- 1 medium onion diced
- 1 red bell pepper diced
- 8 oz baby bella mushrooms diced
- 3 cloves garlic minced
- 1 pound lean ground beef (90/10) or ground turkey
- 1 jar favorite marinara sauce
Instructions
How to Make the Dough
- Combine Ingredients: Add flour and salt to food processor, then crack in 3 eggs. Pulse until dough resembles course crumbs.
- Add Water Gradually: Add water, 1 tablespoon at a time, pulsing after each addition, until the dough forms a smooth elastic ball.
- Knead: On a floured surface, knead the dough for a few minutes to develop the gluten. Use the heal of your hand to press, fold and turn the dough.
- Rest the Dough: Wrap it in plastic wrap and let it rest for 30 minutes to relax the gluten and hydrate the flour.
Rolling and Cutting the Pasta
- Roll the Dough Out: Divide dough into 2-3 portions, keeping unused portions covered in plastic. Roll each portion of the dough into a long rectangle shape. Trying to get the dough as thin as possible without breaking. Exact size will differ depending on the amount of dough you started with (The thinner the dough the faster it will cook).
- Dust with Flour and Roll: Lightly dust your rectangle with flour and then roll your rectangle, starting at the bottom edge, up into a long cigar-like shape. (If you don't use enough flour on the dough, the pasta strands will stick together)
- Cut Into Stripes: Use a knife or pizza cutter to dough into fettuccine-like strands. I usually recommend no bigger than 1/2 inch. Once cut, unravel pasta strands and place on cookie sheet to dry a bite while working on next batch.
- Tip: At this point, fresh pasta can be refrigerated, covered, for 2 days or frozen for 2 weeks before cooking.
- Cook the Pasta: Add fresh pasta to boiling water which has been seasoned with salt. Boil for 90 seconds to a few minutes until done. Time will vary depending on thickness of pasta. Best way to test for doneness is to try a strand of pasta. Save 1 cup of pasta water for sauce! Drain and add back into pasta pot. Keep pasta water off to the side.
Make the Beef & Vegetable Tomato Sauce
- Cook the Meat: Heat olive oil in pan over medium-high heat and then add ground beef or turkey. Use a spatula or wooden spoon to break up the ground meat into smaller pieces as it browns.
- Saute Veggies: Once the meat in browned, add in onions and garlic. Stir. When onions have started to soften, about 3 mins, add in mushrooms and bell pepper. The mushrooms will release a lot of moisture. Keeping stirring until liquid has evaporated.
- Combine: Stir in jarred marinara sauce and let simmer on low heat until pasta is ready. Add sauce into large pasta pot with drained pasta. Toss sauce and pasta together. Add pasta water as needed to thin the sauce.
- Serve: Serve pasta and sauce with parmesan cheese or a scoop or ricotta on top.
Video
Notes
Nutrition
Final thoughts…
This homemade whole wheat pasta recipe proves that comfort food can also be nourishing and supportive of your health goals. Have fun experimenting with different pasta shapes, sauces, and toppings, and enjoy your deliciously balanced meal!
Stay Connected: Want more PCOS-friendly recipes? Sign up for my newsletter to get access to meal plans, recipes, and more! Or check out my free PCOS nutrition course to teach out exactly what to eat for PCOS!
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Meggie Connelly MS, RD, LDN is a Registered Dietitian Nutritionist, PCOS Advocate and Culinary Nutritionist who helps individuals with PCOS and chronic dieters go from confused, frustrated and exhausted to confident and balanced.
