Back to list

Low Calorie Dinner: Spaghetti Squash with Lean Meat Sauce Recipe

Name: Low Calorie Dinner: Spaghetti Squash with Lean Meat Sauce Recipe
Total time: 55 min
Yield: 325 g
Ingredients: spaghetti squash 2 medium (about 3 lbs each); lean ground turkey 1 lb; yellow onion 1 cup, diced; carrot 0.5 cup, finely chopped; celery 0.5 cup, finely chopped; crushed tomatoes 2 cups; olive oil 2 tbsp; garlic 3 cloves, minced; dried basil 1 tsp; dried oregano 1 tsp; kosher salt 1 tsp; black pepper 0.5 tsp

Roast a spaghetti squash, scrape out the strands, top with lean meat sauce. It's pasta night without the pasta calories — and honestly, it's pretty good.

Cook 55 min Difficulty NORMAL 290 kcal

#Low Carb #Diabetic Friendly #Bariatric Friendly #Mediterranean

Image coming soon

Ingredients

Main ingredients

spaghetti squash 2 medium (about 3 lbs each)
lean ground turkey 1 lb
yellow onion 1 cup, diced
carrot 0.5 cup, finely chopped
celery 0.5 cup, finely chopped
crushed tomatoes 2 cups

Seasonings/Sauce

olive oil 2 tbsp
garlic 3 cloves, minced
dried basil 1 tsp
dried oregano 1 tsp
kosher salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 22 g 31%

Protein 22 g 30%

Fat 11 g 39%

Serving size 325g

Cooking steps

1

Preheat oven to 400°F. Halve the spaghetti squashes lengthwise and scoop out seeds.
2

Brush cut sides with 1 tbsp olive oil and sprinkle with a pinch of salt. Place cut-side down on a parchment-lined baking sheet.
3

Roast for 40 minutes, until squash is tender and easily pierced with a fork. Set aside to cool slightly.
4

While squash roasts, heat remaining 1 tbsp olive oil in a large skillet over medium heat. Sauté onion, carrot, and celery for 5–7 minutes until softened.
5

Add garlic and cook 1 minute until fragrant. Increase heat to medium-high, add lean ground turkey, breaking up meat, and cook until browned, about 7 minutes.
6

Stir in crushed tomatoes, dried basil, oregano, salt, and pepper. Bring to a simmer, then reduce heat to low. Cover and simmer for 15 minutes, stirring occasionally.
7

With a fork, gently scrape the roasted squash to create spaghetti-like strands and divide among plates.
8

Spoon the hot meat sauce over the squash strands and serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The signature ingredient here is spaghetti squash—once roasted and scraped, its tender strands mimic pasta’s texture with far fewer carbs and calories, truly anchoring the dish's lightness and appeal.

Q. How do I make sure the spaghetti squash doesn't get mushy or undercooked?

Roast the halved squashes cut-side down at 400°F for about 40 minutes until easily pierced with a fork—test for doneness by pulling strands with the fork; they should separate cleanly without turning mushy. Let squash cool briefly before scraping for best texture.

Q. What are the most important steps for cooking the lean meat sauce effectively?

Brown the lean ground turkey over medium-high heat after sautéing the aromatics; cook until no pink remains, breaking up the meat for small, tender crumbles. Simmer with tomatoes and seasonings on low for 15 minutes to meld flavors without drying the sauce.

Q. How does this recipe fit into a low-calorie or diabetic-friendly meal plan?

Each 325g serving contains just 290 kcal, with 22g protein and 22g carbohydrates—well below most daily carb limits for low carb or diabetic-friendly diets, and the squash provides filling volume for fewer calories than traditional pasta.

Low Calorie Dinner: Spaghetti Squash with Lean Meat Sauce Recipe

AI 영양사 앤디