PHYSICAL WELLBEING
PHYSICAL WELLBEING
view PHYSICAL WELLBEING
  • ACTIVITY
  • NUTRITION
  • SLEEP
  • HEALTHY LIVING
ACTIVITY
view ACTIVITY
NUTRITION
view NUTRITION
SLEEP
view SLEEP
HEALTHY LIVING
view HEALTHY LIVING
EMOTIONAL WELLBEING
EMOTIONAL WELLBEING
view EMOTIONAL WELLBEING
  • STRESS
  • MENTAL
  • MINDFULNESS
STRESS
view STRESS
MENTAL
view MENTAL
MINDFULNESS
view MINDFULNESS
OCCUPATIONAL WELLBEING
OCCUPATIONAL WELLBEING
view OCCUPATIONAL WELLBEING
  • WORKING ENVIRONMENT
  • EDUCATION AND DEVELOPMENT
  • FINANCES
WORKING ENVIRONMENT
view WORKING ENVIRONMENT
EDUCATION AND DEVELOPMENT
view EDUCATION AND DEVELOPMENT
FINANCES
view FINANCES
SOCIAL WELLBEING
SOCIAL WELLBEING
view SOCIAL WELLBEING
  • EMOTIONAL INTELLIGENCE
  • RELATIONSHIPS
  • COMMUNITY
EMOTIONAL INTELLIGENCE
view EMOTIONAL INTELLIGENCE
RELATIONSHIPS
view RELATIONSHIPS
COMMUNITY
view COMMUNITY
INTELLECTUAL WELLBEING
INTELLECTUAL WELLBEING
view INTELLECTUAL WELLBEING
  • COGNITIVE HEALTH
  • KNOWLEDGE
  • PERSONAL DEVELOPMENT
COGNITIVE HEALTH
view COGNITIVE HEALTH
KNOWLEDGE
view KNOWLEDGE
PERSONAL DEVELOPMENT
view PERSONAL DEVELOPMENT
ENVIRONMENTAL WELLBEING
ENVIRONMENTAL WELLBEING
view ENVIRONMENTAL WELLBEING
  • PERSONAL LIVING SPACE
  • GLOBAL IMPACT
PERSONAL LIVING SPACE
view PERSONAL LIVING SPACE
GLOBAL IMPACT
view GLOBAL IMPACT
SPAGHETTI SQUASH WITH TURKEY BOLOGNESE
17

SPAGHETTI SQUASH WITH TURKEY BOLOGNESE

NUTRITION
HEALTHY RECIPES
Jan 25, 2025

SPAGHETTI SQUASH WITH TURKEY BOLOGNESE

This healthy and delicious Spaghetti Squash with Turkey Bolognese is a light alternative to traditional pasta dishes, offering a nutrient-packed, low-carb meal that’s full of flavour. By swapping pasta for roasted spaghetti squash, you get a satisfying texture and extra vitamins. The lean turkey and tomato sauce combined with fresh garlic, olive oil and onions create a hearty bolognese sauce that’s both rich in protein and low in fat. The mixture of tomato sauce with ground turkey, salt and pepper, according to your taste, is delicious. This meal is perfect for dinner or lunch, delivering warmth and comfort in every bite. It’s also simple to prepare, making it an excellent choice for busy weeknights or meal prep.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1

CUISINE

Italian-American

PREPARATION / TECHNIQUES

Bake, Sauté

OCCASION / HOLIDAY

Family Dinner, Casual Gathering, Weeknight Meal, Fall Dinner

SPECIAL CONSIDERATION / DIETARY CONCERNS

Low Carb, High Protein, Gluten-Free, Kid Friendly

DISH TYPE

Main Course, Pasta Alternative

INGREDIENTS

  • 1/4 medium spaghetti squash
  • 100g ground turkey
  • 1/4 onion, chopped
  • 1/4 cup tomato sauce (no added sugar)
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 220
  • Protein: 19g
  • Fat: 9g
  • Carbohydrates: 12g
  • Fibre: 3g
  • Sodium: 230mg
  • Sugars: 4g

PREPARATION

  • Roast the Spaghetti Squash: Preheat the oven to 200°C (400°F). Cut the spaghetti squash into quarters, remove seeds and lightly brush with olive oil. Season with salt and pepper. Place on a baking sheet. Bake for 30-35 minutes until the squash is tender.
  • Sauté the Vegetables: While the squash roasts, heat a skillet over medium heat and add olive oil. Sauté the chopped onion for 2-3 minutes until softened. Add minced garlic and cook for another minute, stirring frequently to prevent burning.
  • Cook the Turkey: Add the ground turkey to the skillet, breaking it up with a spoon. Season with salt and pepper. Cook until browned, about 5-6 minutes.
  • Make the Bolognese Sauce: Stir in the tomato sauce and let the mixture simmer for 5-7 minutes, allowing the flavours to meld together. Adjust seasoning as needed.
  • Prepare the Squash Noodles: Once the spaghetti squash is roasted, use a fork to scrape out the flesh, forming strands that resemble spaghetti.
  • Assemble and Serve: Place the spaghetti squash on a plate and top with the turkey bolognese sauce. Garnish with fresh herbs if desired.

PREP TIME

10 minutes

COOKING TIME

35 minutes

TIPS

  • Soften Squash: To make slicing the spaghetti squash easier, microwave it for 2-3 minutes to soften the skin.
  • Fork Pull: Use a fork to gently pull apart the squash strands, which keeps the texture light and spaghetti-like.
  • Simmer Sauce: Letting the bolognese sauce simmer enhances the depth of flavour, especially when cooking with lean meats.

VARIATIONS

  • Richer Flavour: For a richer flavour, add a tablespoon of grated Parmesan or nutritional yeast before serving.
  • Swap Protein: Substitute ground turkey with lean ground beef or ground chicken for different protein options.
  • Veggies Boost: Incorporate vegetables like diced bell peppers, mushrooms or spinach into the sauce for added nutrients.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or on the stovetop until warmed through.
  • Freezing: The bolognese sauce can be frozen separately for up to 2 months. Thaw in the fridge overnight and reheat, then prepare fresh spaghetti squash as needed.

Our Location

Studio Alpa 1-
Suite 1, 4 Arrenway Drive
Albany, Auckland
0800 BE EPIC (233 742) info@epicsocial.media

© Epic Social, 2025

Opening hours

Monday-Thursday 05:00-20:00
Friday 05:00-18:00
Saturday 07:00 -12:00
Sunday 09:30-12:00

Opening hours