Spaghetti Squash Boats with Turkey Meat Sauce
When it comes to feel-good dinners that check all the boxes—hearty, wholesome, and full of flavor—this one takes the prize!
Ingredients
For the Spaghetti Squash:
- 1 medium spaghetti squash, about 3–4 pounds
- 2 teaspoons olive oil, 1 teaspoon per half
- Salt and black pepper, to taste
For the Turkey Meat Sauce:
- 2 teaspoons olive oil
- 1 medium yellow onion, diced (about 1 cup)
- 1 red bell pepper, diced
- 1 carrot, diced (½ to 1 cup)
- 1 celery stalk, diced (½ to 1 cup)
- 1 pound 90–94% lean ground turkey
- 1 (24-ounce) jar of your favorite marinara sauce
Optional for serving:
- Freshly grated Parmesan cheese
- Fresh basil or parsley, chopped
Instructions
- Soften and prep the squash: Cutting spaghetti squash can be tricky! To make it easier, microwave for 3–4 minutes to soften the skin slightly. Let cool for a minute before carefully slicing lengthwise. Scoop out the seeds. Note: Microwaving will slightly shorten the oven time—start checking for doneness around 30 minutes instead of 35–45 mins.
- Roast the squash: Preheat oven to 400°F. Rub each half with 1 teaspoon olive oil and season with a sprinkling of salt and pepper. Place cut-side down on a baking sheet and roast for 30–45 minutes, depending on size and whether you microwaved it first, until the flesh is tender and easily shredded with a fork. Let cool slightly.
- Sauté the veggies: While the squash roasts, heat 2 teaspoons olive oil in a large skillet over medium heat. Add onion, bell pepper, carrot, and celery, and sauté for about 7 minutes, until softened and lightly golden.
- Cook the turkey: Add the ground turkey directly on top of the sautéed veggies, and use a wooden spoon to break it apart as it cooks. Continue stirring and cooking until the turkey is browned and no longer pink, about 6–8 minutes. (Alternate method: If you prefer more browning on the meat, remove the sautéed veggies from the pan and set aside. Add the turkey and cook it on its own until fully browned, then return the veggies to the pan with the sauce.)
- Add the sauce: Pour in the marinara sauce (start with ~3/4 of the jar and add more as needed), stir to combine, and reduce heat to low. Let simmer uncovered for 10–15 minutes to allow the flavors to blend. Taste and adjust seasoning if needed.
- Assemble and serve: Use a fork to shred the spaghetti squash into strands, keeping them inside the halves (“boats”). Spoon about 1 cup of the turkey meat sauce over each half. Top with optional Parmesan and fresh herbs, and serve right in the squash boats.
Notes
Leftover sauce:
The sauce makes about 4½ to 5 cups total, so you’ll have plenty leftover. Save the rest for another meal—it’s terrific over zucchini noodles, whole-grain pasta, sautéed greens, baked potatoes, or added into a salad or grain bowl. Make it ahead:
• You can roast the squash up to 2 days ahead and store it in the fridge in an airtight container.
• The turkey sauce can also be made ahead—store in the fridge for up to 4 days or freeze for up to 3 months. Reheating tips:
• Reheat the squash in the microwave or oven until warmed through.
• Gently reheat the sauce on the stovetop, stirring occasionally, or in the microwave. Gluten-free & dairy-free options:
• This is naturally gluten-free—just check your marinara label.
• This is naturally dairy-free, just ensure there’s no cheese in your jarred sauce and skip the optional Parmesan. If you’d like, you can use nutritional yeast for a savory “cheesy” note. Flavor boosts & variations:
• Add crushed red pepper flakes for gentle heat or Italian seasoning for herby flair.
• Stir in chopped spinach, mushrooms, or zucchini for even more veggies.
• Add a dollop of ricotta or cottage cheese to the meat sauce for extra richness. Storage tips:
Leftovers can be stored in airtight containers in the fridge for up to 4 days. The sauce freezes beautifully—cool completely before freezing in portions. Thaw overnight in the fridge, then reheat and enjoy.
The sauce makes about 4½ to 5 cups total, so you’ll have plenty leftover. Save the rest for another meal—it’s terrific over zucchini noodles, whole-grain pasta, sautéed greens, baked potatoes, or added into a salad or grain bowl. Make it ahead:
• You can roast the squash up to 2 days ahead and store it in the fridge in an airtight container.
• The turkey sauce can also be made ahead—store in the fridge for up to 4 days or freeze for up to 3 months. Reheating tips:
• Reheat the squash in the microwave or oven until warmed through.
• Gently reheat the sauce on the stovetop, stirring occasionally, or in the microwave. Gluten-free & dairy-free options:
• This is naturally gluten-free—just check your marinara label.
• This is naturally dairy-free, just ensure there’s no cheese in your jarred sauce and skip the optional Parmesan. If you’d like, you can use nutritional yeast for a savory “cheesy” note. Flavor boosts & variations:
• Add crushed red pepper flakes for gentle heat or Italian seasoning for herby flair.
• Stir in chopped spinach, mushrooms, or zucchini for even more veggies.
• Add a dollop of ricotta or cottage cheese to the meat sauce for extra richness. Storage tips:
Leftovers can be stored in airtight containers in the fridge for up to 4 days. The sauce freezes beautifully—cool completely before freezing in portions. Thaw overnight in the fridge, then reheat and enjoy.
Nutrition Information per serving
Serving Size: 1 boat (½ spaghetti squash)Calories: 340Carbohydrates: 29gProtein: 23gTotal Fat: 18g— Unsaturated Fat: 15g— Saturated Fat: 3gCholesterol: 40mgSodium: 370mgPotassium: 900mgFiber: 6gTotal Sugar: 13g— Natural Sugar: 13g— Added Sugar: 0gVitamin A: 3125IUVitamin C: 44mgCalcium: 90mgIron: 2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.