Healthy Spaghetti Squash Bolognese Recipe
created by
Emily O. 05/31/2024
"55 g of protein though I dont know if I eat this entire portion of turkey Bolognese spaghetti squash and cheese and spinach"
"Good for you Emily! Youve hit your weekly target of protein-rich dinners. Your dinner choice sounds delicious and packed with protein. I hope youre finding enjoyment in these meals and seeing the benefits of a protein-rich diet."
See commentsIngredients
- 1 medium spaghetti squash
- 1 lb lean ground turkey
- 2 cups fresh spinach
- 1 cup low-fat shredded cheese (e.g., mozzarella or cheddar)
- 1 can (15 oz) crushed tomatoes
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- Salt and pepper to taste
- Olive oil spray
Instructions
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place cut-side down on a baking sheet and roast for 30-35 minutes until tender.
- While the squash is roasting, heat a large skillet over medium heat. Spray with olive oil and add the diced onion and minced garlic. Sauté for 3-4 minutes until softened.
- Add the ground turkey to the skillet, breaking it apart with a spatula. Cook until browned, about 5-7 minutes.
- Stir in the crushed tomatoes, Italian seasoning, salt, and pepper. Let simmer for 10 minutes.
- Once the spaghetti squash is done, use a fork to scrape out the strands into a large bowl.
- Mix the spaghetti squash with the turkey sauce and spinach until well combined.
- Transfer the mixture to a baking dish, top with shredded cheese, and bake for an additional 10 minutes until the cheese is melted and bubbly.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 55g |
| Carbohydrates | 30g |
| Fiber | 7g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 3g |
Health Benefits
This Healthy Spaghetti Squash Bolognese is rich in lean protein from turkey, which helps keep you full and supports muscle maintenance. The spaghetti squash serves as a low-calorie, high-fiber alternative to traditional pasta, making it a great choice for weight loss. Spinach adds essential vitamins and minerals, contributing to overall health. This dish fits well into various diets, including Mediterranean and low-carb, and is suitable for most dietary needs. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side salad dressed in balsamic vinaigrette for added fiber and nutrients.
- Pair with a glass of sparkling water with lemon for a refreshing beverage.
- Garnish with fresh basil or parsley for an extra flavor boost.
Recipe Variations and Adjustments
healthy spaghetti recipe
Use whole grain or lentil pasta instead of spaghetti squash for a different take while keeping it healthy.
healthy bolognese recipe
Add more vegetables like carrots and celery to the sauce for a heartier bolognese.
FAQs About This Recipe
Can I make this recipe ahead of time?
Yes, you can prepare the turkey sauce and spaghetti squash in advance. Just combine and bake when ready to serve.
Is this recipe gluten-free?
Yes, this recipe is gluten-free as it uses spaghetti squash instead of traditional pasta.
How can I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Can I freeze this dish?
Yes, you can freeze the assembled dish before baking. Just thaw and bake when ready to eat.
What can I serve with this dish?
A side salad or steamed vegetables would complement this meal nicely.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Spaghetti Squash Bolognese Recipe for its perfect balance of flavor and nutrition. Packed with lean turkey and fiber-rich spinach, it not only satisfies your taste buds but also supports your weight loss goals. This dish is easy to prepare, making it a great option for busy weeknights or travel-friendly meals. Enjoy a hearty dinner that feels indulgent without the guilt!
Recipe created by Fitmate Coach; inspired by Emily O.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"55 g of protein though I dont know if I eat this entire portion of turkey Bolognese spaghetti squash and cheese and spinach"
"Good for you Emily! Youve hit your weekly target of protein-rich dinners. Your dinner choice sounds delicious and packed with protein. I hope youre finding enjoyment in these meals and seeing the benefits of a protein-rich diet."