Spaghetti Squash Turkey Bolognese
Light, hearty, and Mediterranean-approved — this spaghetti squash turkey Bolognese is a new family favorite.
My First Time Cooking Spaghetti Squash
Last night was my first time ever attempting spaghetti squash, and it was a huge win. I struggled a bit to cut it in half — I was totally tempted to bail and call my husband to the kitchen — but with a couple of slams to get the knife unstuck, I made it through.
Scooping out the seeds reminded me of my childhood days carving pumpkins. I drizzled the halves with olive oil, sprinkled a tiny bit of salt and pepper, popped them in the oven to roast, and started on the sauce.
After roasting — drizzled with olive oil, salt, and pepper.
Making the Sauce & Shredding The Squash
I sautéed the onions and garlic, added the ground turkey and cooked until brown, then poured in the tomato sauce and a TON of spices which is the key to ensure it doesn’t taste bland. I finished the sauce with about 10 minutes left on the squash, so I just turned the burner down to low and covered the pan to keep it warm. When the squash came out, I was shocked at how easy it was to shred into those spaghetti-like noodles. It required almost no effort — just figuring out how to hold it steady with one fork while gently loosening the strands with another.
Perfect spaghetti-like strands — no fancy tools needed.
A New Family Favorite
I topped the squash with the sauce and served it right in the shell. My husband got an entire half (he wanted his topped with feta), and I took out a bit from my half for the girls — a few small pieces for the baby’s high chair tray and a small bowl for our four-year-old.
The girls and I had Parmesan on top, and both of them devoured it. My oldest said, “It tastes JUST like spaghetti… but it’s squash?! That’s silly!” She thought it was so cool.
I wasn’t sure if one squash would be enough to feed all four of us, but honestly, we were stuffed — it ended up being more than enough. This meal will definitely be in our regular rotation because it checked all the boxes: Mediterranean-approved, the kids actually ate it (huge win), super easy prep, and even easier cleanup. 10/10 all around.
Spaghetti Squash Turkey Bolognese — a lighter, Mediterranean spin on classic comfort food.
Spaghetti Squash Turkey Bolognese
A cozy, lighter take on classic Bolognese — made with lean turkey and roasted spaghetti squash. Even the kids asked for seconds.
Ingredients
- 1 medium spaghetti squash (≈ 1 kg raw / 500 g cooked flesh)
- 2 tsp extra-virgin olive oil (10 g)
- ½ medium onion (≈ 50 g), finely chopped
- 2 cloves garlic, minced
- 9 oz lean ground turkey (≈ 250 g, 93% lean or leaner)
- 7 oz tomato sauce (≈ 200 g, low sodium if canned)
- ½ cup diced tomatoes (optional, for texture)
- 1 tbsp dried oregano
- 1 tbsp Italian seasoning
- ½ tbsp dried basil (or 1 tbsp fresh)
- 1 tsp black pepper
- 1 tsp salt
- Pinch red pepper flakes (optional)
- Optional: fresh parsley or basil for garnish, 1 tbsp freshly grated Parmesan or fat-free cheese alternative
Instructions
- Roast the spaghetti squash: Preheat oven to 400°F (200°C). Cut squash lengthwise, scoop out seeds, drizzle cut sides with ½ tsp olive oil, and season with salt and pepper. Place cut-side down on a baking sheet and roast 35-40 minutes or until tender. Use a fork to shred into spaghetti-like strands.
- Make the Bolognese sauce: While squash roasts, heat remaining 1½ tsp olive oil in a non-stick skillet over medium heat. Add onion and sauté 2–3 minutes until soft. Stir in garlic and cook another 30 seconds. Add ground turkey and cook until browned (5–7 minutes), breaking it apart with a spoon. Stir in tomato sauce, diced tomatoes (if using), oregano, basil, pepper, and red pepper flakes. Simmer on low 10 minutes until slightly thickened.
- Assemble and serve: Place spaghetti squash on plates or serve in the shells. Top with turkey sauce and garnish with herbs and Parmesan or cheese alternative.
Notes
- Spaghetti Squash: High fiber, supports blood sugar control and digestion (AHA 2024)
- Ground Turkey: Lean protein and selenium for heart and immune health (WHO 2023)
- Olive Oil: Rich in polyphenols that raise HDL and lower LDL oxidation (NEJM 2024)
- Garlic & Onion: Contain allicin and quercetin that may lower blood pressure and inflammation (JAMA 2023)
- Tomato Sauce: High in lycopene for heart and prostate health (The Lancet 2024)
Optional Mediterranean Upgrades
- Add ½ cup chopped mushrooms or zucchini for more fiber and umami.
- Use a splash of red wine vinegar for depth instead of extra salt.
- Mix in 1 tbsp chopped walnuts before serving for an omega-3 boost.
Nutrition Facts
Calories
398Fat
10 gCarbs
48 gFiber
13 gProtein
36 gSodium
1788 mgCholesterol
70 mgNet carbs
36 gSat. Fat
2 gSugar
19 gNutrition facts are approximate and may vary.
