Turkey Meat Sauce Spaghetti Squash is a lighter twist on the classic spaghetti and meat sauce combo, perfect for those craving comfort without the carbs. Roasted spaghetti squash replaces traditional pasta for a tender, noodle-like base, while the savory ground turkey tomato sauce brings all the hearty flavor. It’s protein-packed, naturally gluten-free, and easy to meal prep — the ideal healthy weeknight dinner that doesn’t skimp on taste.
Table of Contents
Why You’ll Love This Recipe
- 🧡 Low-carb & high-protein
- 🍅 Rich, savory flavor from herbs and tomatoes
- ⏲ Simple prep — just roast, sauté, and assemble
- 🍽 Family-friendly and meal prep approved
- 🌿 Gluten-free & dairy-optional
Ingredients
For the Spaghetti Squash:
- 1 medium spaghetti squash
- 1 tbsp olive oil
- Salt and pepper, to taste
For the Turkey Meat Sauce:
- 1 tbsp olive oil
- 1 lb lean ground turkey
- 1 small onion, diced
- 3 garlic cloves, minced
- 1 (14.5 oz) can crushed tomatoes
- 2 tbsp tomato paste
- 1 tsp dried oregano
- ½ tsp dried basil
- ½ tsp red pepper flakes (optional)
- Salt and black pepper, to taste
- 2 tbsp chopped fresh parsley or basil (for garnish)
- Optional: grated Parmesan or dairy-free cheese, for topping
Instructions
- Roast the Spaghetti Squash
Preheat oven to 400°F (200°C). Cut squash in half lengthwise and scoop out seeds. Drizzle with olive oil and season with salt and pepper. Place cut side down on a baking sheet and roast for 35–40 minutes, until fork-tender. - Cook the Turkey Sauce
In a large skillet, heat olive oil over medium heat. Add diced onion and cook for 4–5 minutes until translucent. Add garlic and cook 1 minute. - Brown the Turkey
Add ground turkey and break it up with a spoon. Cook until no longer pink (about 6–7 minutes). - Add Tomatoes & Simmer
Stir in crushed tomatoes, tomato paste, oregano, basil, red pepper flakes, salt, and pepper. Reduce heat and let simmer uncovered for 10–15 minutes, stirring occasionally. - Shred the Squash
Once cool enough to handle, use a fork to scrape squash into strands. Place in bowls or on plates. - Assemble & Serve
Top each serving of squash with turkey sauce. Garnish with herbs and cheese, if using.
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 50 minutes
- Servings: 4
Nutrition Facts (Per Serving, Approximate)
- Calories: 350
- Protein: 28g
- Carbs: 14g
- Fiber: 4g
- Fat: 20g
- Sugar: 7g
- Sodium: 500mg
Tips & Variations
- Vegetarian? Sub lentils or crumbled tofu for turkey
- Add greens: Stir in spinach or kale at the end of cooking the sauce
- Meal prep: Store components separately for up to 4 days
- Make it cheesy: Top with mozzarella or dairy-free alternatives
- Batch roast: Roast 2 squashes and freeze the extra strands
FAQs
Can I freeze spaghetti squash and meat sauce?
Yes — freeze squash and sauce separately for best texture. Thaw and reheat gently.
What’s the best way to reheat leftovers?
Microwave or reheat in a covered skillet over low heat with a splash of water.
Can I use store-bought marinara?
Absolutely! Use 1½–2 cups of your favorite jarred sauce to save time.
How do I make it spicy?
Add extra red pepper flakes or a chopped chili to the turkey while browning.
Turkey Meat Sauce Spaghetti Squash
Equipment
- Baking sheet
- – Knife and spoon
- – Large skillet
- Mixing spoon
Ingredients
- **For the Squash:**
- – 1 medium spaghetti squash
- – 1 tbsp olive oil
- – Salt and pepper to taste
- **For the Meat Sauce:**
- – 1 tbsp olive oil
- – 1 lb ground turkey
- – 1 small onion diced
- – 3 cloves garlic minced
- – 1 14.5 oz can crushed tomatoes
- – 2 tbsp tomato paste
- – 1 tsp oregano
- – ½ tsp basil
- – ½ tsp red pepper flakes optional
- – Salt and pepper to taste
- – Fresh herbs for garnish
- – Optional: Parmesan cheese
Instructions
- Preheat oven to 400°F. Halve squash, remove seeds, drizzle with oil, season, and roast cut side down for 35–40 mins.
- In a skillet, heat oil and sauté onion until translucent. Add garlic and cook 1 min.
- Add turkey and cook until browned.
- Stir in tomatoes, paste, and seasonings. Simmer 10–15 mins.
- Shred squash with fork and serve in bowls.
- Top with turkey sauce and garnish.
Notes
– Use marinara if short on time
– Store leftovers separately and reheat gently
Conclusion
Turkey Meat Sauce Spaghetti Squash is the ultimate feel-good meal — hearty, wholesome, and satisfying without the heaviness of pasta. It’s a balanced dish you can enjoy for dinner, prep for lunches, or even serve at family gatherings. Once you try it, it just might become a staple in your healthy recipe rotation.