Spaghetti Squash with Turkey Marinara
Tender strands of roasted spaghetti squash under a hearty turkey marinara with Parmesan and basil. Comforting like pasta, much lighter.
Spaghetti squash is a winter squash whose flesh separates into long, noodle-like strands once roasted. It is mild, slightly sweet and much lighter than pasta, which makes it a great base for a hearty sauce.
Roasting it cut side down gives tender strands that are not watery. A quick turkey marinara cooks on the stove while the squash roasts.
At a glance: this spaghetti squash with turkey marinara serves 4, needs about 10 min of hands-on prep and 45 min of cooking, and provides roughly 330 calories and 28 g of protein per serving. It is naturally gluten-free.
Why you'll love this recipe
- Low-carb alternative to pasta
- About 28 g of protein per serving
- Sauce cooks while the squash roasts
- Freezer-friendly sauce
About this spaghetti squash recipe
Spaghetti squash is a winter squash that has become popular as a lighter alternative to pasta. When roasted, its pale yellow flesh separates into long, thin strands that look remarkably like spaghetti and have a mild, slightly sweet flavor.
In this recipe, the squash roasts cut side down while a hearty turkey marinara simmers on the stove. Lean ground turkey, onion, garlic, Italian herbs, crushed tomatoes and a pinch of chili flakes make a quick, satisfying sauce. Topped with Parmesan and fresh basil, the dish is comforting like a bowl of pasta but much lighter.
Both components can be made ahead, so it is a great option for meal prep or easy weeknight dinners.
Ingredient notes and substitutions
- Spaghetti squash. Choose a firm, heavy squash with a pale yellow skin and no soft spots. One large squash serves four.
- Ground turkey. Lean turkey keeps the sauce light. Ground chicken, beef or lentils are alternatives.
- Crushed tomatoes. Good canned tomatoes make a quick and flavorful sauce.
- Italian seasoning. A blend of oregano, basil, thyme and rosemary. Fresh basil at the end adds brightness.
- Parmesan. A sprinkle adds savory richness. Use nutritional yeast for a dairy-free option.
- Olive oil. Brushing the squash with oil helps it roast evenly and adds flavor.
Equipment you'll need
- A large sharp knife
- A spoon for scooping seeds
- A lined baking sheet
- A large skillet
How to make it, step by step
Cut the squash safely
Pierce the squash a few times and microwave it whole for three to four minutes to soften the skin. Then halve it lengthwise with a large knife on a stable board.
Roast cut side down
Scoop out the seeds, brush the flesh with oil, season and roast cut side down. This steams the flesh gently and keeps the strands tender, not watery.
Make the sauce
Brown the turkey with onion, then add garlic, herbs, tomatoes and chili flakes and simmer for about 15 minutes.
Fluff the strands
Let the squash cool slightly, then scrape the flesh with a fork from end to end to create long strands.
Serve
Pile the strands on plates or serve them in the squash shells, and top with sauce, Parmesan and basil.
Recipe
Spaghetti Squash with Turkey Marinara
Italian · Dinner · Gluten-Free · High-Protein
Ingredients
- 1 large spaghetti squash (about 3 lb / 1.4 kg)
- 2 tablespoons olive oil, divided
- 1 teaspoon salt, divided
- 1 lb (450 g) lean ground turkey
- 1 small onion, diced
- 3 garlic cloves, minced
- 1 teaspoon dried Italian seasoning
- 1 can (28 oz / 800 g) crushed tomatoes
- 1/4 teaspoon chili flakes
- 1/4 cup (20 g) grated Parmesan
- Fresh basil, to serve
Instructions
- Roast the squash. Preheat the oven to 400°F (200°C). Carefully halve the squash lengthwise and scoop out the seeds. Brush with 1 tablespoon oil, sprinkle with 1/2 teaspoon salt and roast cut side down on a lined sheet for 35 to 45 minutes, until tender.
- Make the sauce. Heat the remaining oil in a skillet. Cook the turkey and onion for 7 minutes until browned. Add the garlic and Italian seasoning for 1 minute.
- Simmer. Add the tomatoes, chili flakes and remaining salt and simmer for 15 minutes.
- Make the strands. Let the squash cool for 5 minutes, then scrape the flesh with a fork to form strands.
- Serve. Top the squash with the turkey marinara, Parmesan and basil.
Nutrition (estimated, per serving)
Nutrition values are estimates calculated from typical ingredient data and will vary with the exact products and quantities you use.
Tips for success
- Microwave the whole squash for 3 to 4 minutes to make it easier to cut.
- Roasting cut side down keeps the strands moist but not soggy.
- Do not overcook the squash, or the strands will turn mushy.
Troubleshooting
- The squash is watery. Roast cut side down and avoid overcooking. Drain the strands in a colander if needed.
- The strands are crunchy. Roast a little longer until the flesh is tender.
- The squash is hard to cut. Microwave it first to soften the skin.
- The sauce is too thin. Simmer uncovered for a few more minutes.
Variations
- Vegetarian. Use lentils or mushrooms instead of turkey.
- Pesto. Toss the strands with pesto and cherry tomatoes.
- Baked. Mix strands and sauce, top with mozzarella and bake for 15 minutes.
What to serve with it
Serve the squash with a green salad, roasted broccoli or garlic bread. For a vegetarian version, use lentil bolognese or pesto with cherry tomatoes.
For a cozy dinner, mix the strands and sauce, top with mozzarella and bake until bubbling.
Make ahead and storage
Roast the squash and make the sauce up to four days ahead. Store them separately and reheat before serving. The sauce freezes well for three months.
Store squash and sauce separately in the fridge for up to 4 days. The sauce freezes for up to 3 months.
Is it healthy?
Spaghetti squash is much lower in calories and carbohydrates than pasta, while providing fiber and vitamins. Combined with a lean turkey sauce, the dish is high in protein and filling.
Using Parmesan as a topping adds flavor with only a small amount of cheese.
Nutrition information is an estimate for general guidance only and is not medical or dietary advice.
Frequently asked questions
How do I cut a spaghetti squash safely?
Pierce it a few times and microwave it whole for 3 to 4 minutes to soften the skin, then cut lengthwise with a large sharp knife on a stable board.
Why is my spaghetti squash watery?
It was probably overcooked or roasted cut side up. Roast cut side down and check for tenderness early.
Does spaghetti squash taste like pasta?
Not exactly. It is mild and slightly sweet with a tender bite, which works well with a flavorful sauce.
Can I microwave spaghetti squash?
Yes. Halve it, place cut side down in a dish with water and microwave for 10 to 12 minutes.
Can I make it in an Instant Pot?
Yes. Cook the halves on a trivet with water for 7 minutes.
Is spaghetti squash keto?
It is lower in carbohydrates than pasta and suitable for many low-carb diets.
How do I store spaghetti squash?
Whole squash keeps for a month in a cool place. Cooked squash keeps for five days in the fridge.
Can I freeze spaghetti squash?
Yes. Freeze cooked strands, then drain any water after thawing.
What sauces go with spaghetti squash?
Marinara, pesto, garlic and olive oil, or a creamy Alfredo.
How many calories are in a serving?
About 330 calories per serving with turkey marinara.
Can I roast the seeds?
Yes. Clean, season and roast them like pumpkin seeds.
Can I make it vegetarian?
Yes. Use lentils or mushrooms in the sauce.
Do kids like spaghetti squash?
Many do, especially with a familiar marinara sauce.
How long does it take to roast?
About 35 to 45 minutes depending on size.
Can I use store-bought sauce?
Yes. Choose a marinara with no added sugar.
Why is it called spaghetti squash?
Because its cooked flesh separates into spaghetti-like strands.
Can I add vegetables to the sauce?
Yes. Add mushrooms, zucchini or spinach.
How do I know when squash is done?
A knife should slide easily into the flesh.
Can I cook spaghetti squash whole?
Yes. Pierce it several times and roast it whole at 400°F (200°C) for about an hour. It is easier to cut once cooked, but takes longer.
What cheese goes best with spaghetti squash?
Parmesan is classic, but mozzarella, ricotta or a little crumbled goat cheese are also delicious.
Final thoughts
This spaghetti squash with turkey marinara takes about 55 min from start to finish and serves 4. It is gluten-free and high-protein, and it is easy to adapt with the variations above. If you make it, adjust the seasoning to your taste and make a note of what you changed, so the next batch is exactly how you like it. Looking for more ideas? Browse all our dinner recipes or the full recipe index.