TURKEY BOLOGNESE SPAGHETTI SQUASH
This turkey Bolognese spaghetti squash is a nutritious and satisfying meal that delivers all the comforting flavours of a traditional pasta dish without the extra carbs. The roasted spaghetti squash serves as a light and delicious base, offering a naturally sweet and tender alternative to pasta. Lean ground turkey provides a high-protein, low-fat component, while onions, bell peppers and marinara sauce add depth and richness to the Bolognese. Sprinkle salt and pepper for taste. The combination of wholesome ingredients creates a hearty meal that is filling and packed with nutrients. This dish is perfect for anyone looking for a healthy alternative to classic spaghetti Bolognese. It’s easy to prepare, making it an excellent option for weeknight dinners or meal prep. Whether you’re following a low-carb diet or want a lighter meal, this dish is sure to satisfy your cravings.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Italian
PREPARATION/TECHNIQUES
Roast, Sauté, Simmer, Quick & Easy
OCCASION/HOLIDAY
Weeknight Meal, Family Dinner, Fall, Winter, Light Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Protein, Low Fat, Low-Carb, Gluten-Free, Quick & Easy
DISH TYPE
Pasta Alternative
INGREDIENTS
- 100g ground turkey
- 1/4 spaghetti squash, roasted
- 1/4 onion, chopped
- 1/4 bell pepper, diced
- 2 tbsp marinara sauce
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION
- Calories: 230 kcal
- Protein: 26g
- Carbohydrates: 14g
- Fibre: 3g
- Sugars: 6g
- Fat: 7g
- Saturated Fat: 2g
- Sodium: 280mg
PREPARATION
- Roast The Spaghetti Squash: Preheat the oven to 200°C (400°F). Cut the spaghetti squash into quarters, remove the seeds and roast cut-side down on a baking sheet for 30-35 minutes. Once done, use a fork to scrape out the strands.
- Cook Turkey: In a pan over medium flame, sauté the ground turkey until browned and fully cooked. Drain excess liquid if needed.
- Sauté The Vegetables: Add the chopped onion and diced bell pepper to the pan, cooking for 2-3 minutes until softened.
- Add The Marinara Sauce: Stir in the marinara sauce, season with salt and pepper and let it simmer for 3-5 minutes.
- Combine With Spaghetti Squash: Toss the roasted spaghetti squash strands with the turkey Bolognese sauce.
- Serve And Enjoy: Transfer to a plate and serve warm.
PREP TIME
5 minutes
COOKING TIME
35 minutes
TIPS
- Choose A Ripe Squash: A firm spaghetti squash with a deep yellow colour will yield the best texture.
- Roast Cut-Side Down: This helps retain moisture and caramelises the squash for added sweetness.
- Don’t Overcook Turkey: Cooking the turkey until just browned prevents it from drying out.
- Use A Good Marinara Sauce: Opt for a low-sodium, no-added-sugar marinara for a healthier option.
- Let The Sauce Simmer: Allowing the Bolognese sauce to simmer enhances its flavour.
- Meal Prep Option: Roast extra spaghetti squash and store it for quick future meals.
VARIATIONS
- Spicy Kick: Add red pepper flakes or a pinch of cayenne for heat.
- Extra Vegetables: Include mushrooms, zucchini or spinach for more nutrients.
- Cheesy Addition: Sprinkle grated Parmesan or mozzarella for added richness.
- Dairy-Free Option: Use nutritional yeast instead of cheese for a cheesy flavour.
- Italian Herbs: Add dried oregano, basil or thyme for a more authentic taste.
- Meat Alternative: Swap turkey for lean ground chicken or plant-based mince.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Freeze cooked turkey Bolognese separately for up to 2 months. Spaghetti squash is best enjoyed fresh.
- Reheating: Warm in a pan over medium heat or microwave for 1-2 minutes.
- Meal Prep Tip: Roast multiple spaghetti squash halves and store for quick meals.