Go Back
Overhead bowl of roasted spaghetti squash strands topped with simmered turkey bolognese, basil leaf, and parmesan shavings

Roasted Spaghetti Squash Bolognese: Low-Cal Comfort

Roasted spaghetti squash strands topped with a lean ground turkey bolognese sauce, a lower-carb take on a classic weeknight dinner.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Course: Main Course
Cuisine: Italian-Inspired
Calories: 368
Ingredients Method Notes

Ingredients
  

For the Spaghetti Squash
  • 1 spaghetti squash medium (about 900 g / 2 lbs); halved lengthwise, seeds removed
  • 1 tbsp olive oil
  • 1/2 tsp salt divided
  • 1/4 tsp black pepper divided
For the Bolognese Sauce
  • 1 tbsp olive oil
  • 1 yellow onion medium; diced
  • 1 carrot medium; diced small
  • 1 stalk celery diced small
  • 3 cloves garlic minced
  • 500 g lean ground turkey 93% lean
  • 2 tbsp tomato paste
  • 1 can crushed tomatoes (400 g / 14 oz)
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 pinch red pepper flakes optional
For Serving
  • 4 tbsp parmesan cheese grated, optional
  • fresh basil a few leaves; torn, optional

Method
 

Roast the Spaghetti Squash
  1. Heat the oven to 200C / 400F. Halve the spaghetti squash lengthwise and scoop out the seeds with a spoon.
  2. Rub the cut sides with 1 tbsp olive oil and season with half the salt and pepper. Place cut side down on a parchment-lined sheet pan 33 x 46 cm / 13 x 18 inch.
  3. Roast for 40 to 45 minutes, until the skin gives slightly when pressed and a fork slides into the flesh with no resistance.
  4. Let the squash cool for 10 minutes, then scrape the strands into a bowl with a fork, fluffing them into long noodles. Pat with a paper towel if the strands look wet.
Make the Bolognese Sauce
  1. While the squash roasts, heat 1 tbsp olive oil in a 12-inch / 30 cm skillet over medium heat. Add the onion, carrot, and celery, and cook for 5 to 6 minutes until softened.
  2. Add the garlic and cook for 1 minute until fragrant.
  3. Add the ground turkey, breaking it up with a spoon. Cook for 6 to 8 minutes, until browned and no longer pink, with an internal temperature of 165F / 74C.
  4. Stir in the tomato paste and cook for 1 minute. Add the crushed tomatoes, oregano, basil, red pepper flakes, and the remaining salt and pepper. Simmer uncovered for 20 minutes, stirring occasionally, until the sauce coats the back of a spoon.
Assemble and Serve
  1. Divide the squash strands among 4 bowls.
  2. Top each bowl with bolognese sauce, then finish with grated parmesan and torn fresh basil.

Notes

  • Roast squash cut side down for tender, less watery strands.
  • Pat squash dry before topping with sauce to avoid a soggy bowl.
  • Simmer sauce uncovered so it thickens instead of staying thin.
  • Turkey is done at 165F / 74C, no pink remaining.
  • Store squash and sauce separately for better texture on reheats.