This Spaghetti Squash Bolognese is a nutritious twist on a classic dish, featuring spaghetti squash strands topped with a hearty meat sauce. It’s perfect for those seeking low carb recipes, clean eating dinners, and gluten-free comfort food.
This recipe is ideal for meal prep and can be made with turkey for a leaner option. It’s a great choice for paleo-friendly meals and keto pasta alternatives, making it a versatile addition to your weeknight dinners.
Overview of Spaghetti Squash Bolognese
Spaghetti Squash Bolognese offers a nutritious twist on traditional pasta dishes. This vibrant meal features golden strands of spaghetti squash topped with a hearty, meaty Bolognese sauce, making it a delightful option for those seeking low carb recipes and clean eating dinners.
With its gluten-free nature, this dish serves as a comforting choice for anyone looking to enjoy a satisfying meal without the carbs. The combination of spaghetti squash and a rich sauce creates a fulfilling experience, perfect for weeknight dinners or meal prep.
Ingredients and Preparation
The foundation of this dish lies in its simple yet wholesome ingredients. A medium spaghetti squash serves as the base, while ground turkey adds a lean protein source to the Bolognese sauce. Aromatic vegetables like onion and garlic enhance the flavor profile, complemented by crushed tomatoes and tomato paste.
Seasonings such as oregano and basil bring depth to the sauce, while olive oil adds richness. Fresh parsley can be used as a garnish, elevating the dish’s presentation. This recipe is not only easy to follow but also adaptable for those exploring paleo-friendly meals or keto pasta alternatives.
Cooking Process
To prepare Spaghetti Squash Bolognese, start by roasting the spaghetti squash until tender. This process allows the squash to develop a slightly sweet flavor, creating a perfect canvas for the savory Bolognese sauce.
While the squash roasts, cook the ground turkey with onions and garlic in a skillet. Once browned, incorporate the crushed tomatoes and seasonings, allowing the sauce to simmer and meld together. This step is crucial for developing the rich flavors that define a healthy Bolognese recipe.
Serving Suggestions
Once the spaghetti squash is ready, use a fork to scrape out the strands, creating a light and fluffy base for the sauce. Top the squash with the Bolognese sauce and garnish with fresh parsley for a pop of color.
This dish can be served alongside a glass of red wine, enhancing the cozy dining atmosphere. It’s perfect for family meals or gatherings, showcasing how squash-based dishes can be both nutritious and indulgent.
Nutrition and Benefits
Spaghetti Squash Bolognese is not only delicious but also packed with nutritional benefits. Each serving contains approximately 280 calories, making it a great option for those mindful of their caloric intake.
The dish is rich in protein, thanks to the turkey, and provides a good balance of carbohydrates from the squash. This meal is ideal for anyone looking to incorporate more healthy Bolognese recipes into their diet, especially for those following a low-carb or gluten-free lifestyle.
Final Thoughts
This Spaghetti Squash Bolognese is a fantastic addition to any meal rotation. Its versatility allows for easy modifications, making it suitable for various dietary preferences. Whether you’re preparing a quick weeknight dinner or planning for spaghetti squash meal prep, this dish delivers on flavor and nutrition.
Enjoy the comforting taste of a classic Bolognese while embracing the benefits of a squash-based alternative. This recipe not only satisfies cravings but also supports a healthy lifestyle, proving that comfort food can be both delicious and nutritious.
Healthy Spaghetti Squash Bolognese Recipe
This dish combines tender spaghetti squash with a rich Bolognese sauce made from ground turkey, tomatoes, and aromatic vegetables. The recipe takes about 1 hour from start to finish and serves 4 people.
Ingredients
- 1 medium spaghetti squash
- 1 pound ground turkey
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 can (14 oz) crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 2 tablespoons olive oil
- Fresh parsley for garnish (optional)
Instructions
- Prepare the Spaghetti Squash: Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 30-40 minutes, or until tender.
- Cook the Bolognese Sauce: In a large skillet, heat olive oil over medium heat. Add the chopped onion and garlic, sautéing until translucent. Add the ground turkey and cook until browned.
- Add Tomatoes and Seasonings: Stir in the crushed tomatoes, tomato paste, oregano, basil, salt, and pepper. Simmer for 15-20 minutes, allowing the flavors to meld.
- Shred the Squash: Once the spaghetti squash is cooked, use a fork to scrape out the strands into a bowl.
- Serve: Top the spaghetti squash strands with the Bolognese sauce and garnish with fresh parsley if desired. Enjoy your healthy meal!
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour
Nutrition Information
- Servings: 4 servings
- Calories: 280kcal
- Fat: 10g
- Protein: 25g
- Carbohydrates: 18g