Turkey Meat Sauce Spaghetti Squash

Turkey Meat Sauce Spaghetti Squash is a delicious and healthy alternative to your classic spaghetti dinner. This low-carb dish features tender roasted spaghetti squash strands topped with a rich and flavorful ground turkey marinara. It’s hearty enough to satisfy any comfort food craving while keeping things light and gluten-free. Whether you’re following a low-carb lifestyle, meal prepping for the week, or just trying to get more veggies in, this simple and satisfying recipe checks all the boxes.

Why You’ll Love This Recipe

this recipe

• 🍝 Low-carb pasta swap – Perfect for keto, paleo, or gluten-free diets
• 🦃 Lean & filling – Ground turkey adds protein without the grease
• 🍅 Flavorful & fresh – Simmered marinara sauce with herbs and garlic
• 🕒 Great for meal prep – Reheats beautifully for lunch or dinner
• 🧄 Easy to customize – Add your favorite veggies or seasonings
• 🧽 Easy cleanup – One skillet + one roasting pan

Ingredients

For the Spaghetti Squash:

• 1 large spaghetti squash
• 1 tablespoon olive oil
• Salt and black pepper, to taste

For the Turkey Meat Sauce:

• 1 tablespoon olive oil
• 1 small onion, finely diced
• 2 garlic cloves, minced
• 1 pound ground turkey
• 1 teaspoon Italian seasoning
• ½ teaspoon salt
• ¼ teaspoon black pepper
• 1 (24 oz) jar of marinara sauce (or homemade)
• Optional: crushed red pepper flakes, fresh basil or parsley for garnish

Instructions

1. Roast the Spaghetti Squash
   Preheat oven to 400°F (200°C). Slice spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the insides with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 35–40 minutes, or until tender.
2. Prepare the Sauce
   While the squash roasts, heat olive oil in a skillet over medium heat. Sauté onion until soft, about 5 minutes. Add garlic and cook for 1 more minute.
3. Cook the Turkey
   Add ground turkey, breaking it apart with a spoon. Cook until browned and no longer pink, about 6–8 minutes.
4. Simmer the Sauce
   Stir in Italian seasoning, salt, pepper, and marinara sauce. Bring to a simmer and cook for 10–15 minutes. Add red pepper flakes if desired.
5. Assemble
   Once squash is cool enough to handle, use a fork to shred the strands. Divide squash between bowls and top with turkey sauce. Garnish with fresh herbs if desired.

Recipe Details

• Prep Time: 10 minutes
• Cook Time: 40 minutes
• Total Time: 50 minutes
• Servings: 4
• Difficulty: Easy

Nutrition Facts (Per Serving, Approximate)

• Calories: 320
• Protein: 28g
• Carbohydrates: 16g
• Fat: 15g
• Fiber: 4g
• Sugar: 7g
• Sodium: 540mg

Tips & Variations

• 🍝 Want it saucier? Add more marinara or a splash of chicken broth
• 🧀 Add cheese: Sprinkle with Parmesan or mozzarella before serving
• 🌶️ Spice it up: Add more red pepper flakes or use spicy marinara
• 🥦 Add veggies: Mix in mushrooms, spinach, or zucchini
• 🥩 Meat swap: Ground chicken or lean beef also work well

FAQs

Can I make this ahead of time?
Yes! Cooked squash and sauce can be stored separately in the fridge for up to 4 days. Reheat and assemble when ready to serve.

Can I use frozen spaghetti squash?
Fresh is best for texture, but thawed frozen squash will work in a pinch.

What’s the best way to cut spaghetti squash?
Use a sharp knife and carefully slice lengthwise. Microwave for 2 minutes first to soften the skin if needed.

Conclusion

Turkey Meat Sauce Spaghetti Squash

A hearty, low-carb dinner made with roasted spaghetti squash and flavorful ground turkey meat sauce. Great for meal prep or weeknight dinners.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Servings: 4

Course: dinner

Cuisine: American

Calories: 320

Ingredients Equipment Method Notes

Ingredients

  

• **For the Squash:**
• – 1 large spaghetti squash
• – 1 tbsp olive oil
• – Salt and pepper
• **For the Sauce:**
• – 1 tbsp olive oil
• – 1 small onion diced
• – 2 garlic cloves minced
• – 1 lb ground turkey
• – 1 tsp Italian seasoning
• – ½ tsp salt
• – ¼ tsp pepper
• – 24 oz marinara sauce
• – Optional: red pepper flakes basil or parsley

Equipment

• Baking sheet
• Large skillet
• Sharp knife
• Mixing spoon

Method

 

1. Preheat oven to 400°F. Halve squash, scoop out seeds, drizzle with oil, and season.
2. Roast cut-side down for 35–40 minutes until fork-tender.
3. In a skillet, sauté onion in oil. Add garlic and cook 1 min more.
4. Add ground turkey. Cook until no longer pink.
5. Stir in marinara and seasonings. Simmer 10–15 mins.
6. Shred squash into strands and top with meat sauce.

Notes

– Add Parmesan for extra richness
– Works with any protein: chicken, beef, or veggie crumbles
– Use homemade or jarred marinara

This Turkey Meat Sauce Spaghetti Squash is everything you want in a comfort meal—satisfying, flavorful, and nourishing without the heaviness of traditional pasta. It’s easy to prepare, packed with protein, and endlessly customizable for your taste buds or dietary needs. Whether you’re looking for a healthy dinner, a meal prep winner, or just a tasty way to enjoy more vegetables, this recipe will quickly earn a spot in your regular rotation.