Low Calorie Meal Prep Spaghetti Squash & Turkey Bowls – Simple, Satisfying, and Light

If you want a meal prep that feels hearty without the heavy calories, these spaghetti squash and turkey bowls are a winner. They’re flavorful, filling, and easy to customize, and you can make several portions in under an hour. The squash stands in for pasta while ground turkey brings lean protein, and a quick tomato-garlic sauce ties it all together.

It reheats well, packs easily, and keeps you on track during busy weeks.

Low Calorie Meal Prep Spaghetti Squash & Turkey Bowls - Simple, Satisfying, and Light

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 large spaghetti squash (about 3–4 pounds)
• 1 tablespoon olive oil, plus more for brushing
• 1 medium onion, diced
• 3–4 cloves garlic, minced
• 1 red bell pepper, diced (optional but great for color and crunch)
• 1 pound lean ground turkey (93% lean or leaner)
• 1 teaspoon kosher salt, divided (more to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• 1 can (14–15 ounces) crushed tomatoes or tomato sauce
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano (or extra Italian seasoning)
• 1 teaspoon smoked paprika (optional, adds depth)
• 1/4 cup fresh basil or parsley, chopped (plus extra for serving)
• 2 tablespoons grated Parmesan (optional garnish)
• Lemon wedges for finishing (optional, but brightens everything)

Method

 

1. Prep the squash: Preheat the oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out the seeds. Brush the cut sides with a little olive oil and sprinkle with 1/2 teaspoon salt and pepper.
2. Roast: Place squash halves cut-side down on a lined baking sheet. Roast for 35–45 minutes, until the strands pull away easily with a fork and the edges are lightly browned. Rest for 5 minutes, then scrape into strands and set aside.
3. Sauté aromatics: While the squash roasts, heat 1 tablespoon olive oil in a large skillet over medium heat. Add onion and bell pepper; cook 4–5 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.
4. Cook the turkey: Add ground turkey to the skillet. Season with remaining salt, black pepper, Italian seasoning, and crushed red pepper. Cook, breaking it up with a spoon, until no longer pink and lightly browned, about 6–8 minutes.
5. Make the sauce: Stir in crushed tomatoes, tomato paste, oregano, and smoked paprika. Simmer 5–8 minutes, stirring occasionally, until slightly thickened. Adjust salt and pepper to taste. Turn off heat and stir in fresh basil or parsley.
6. Assemble bowls: Divide spaghetti squash among 4–5 meal prep containers. Top with the turkey sauce. Add a squeeze of lemon if you like brightness, and sprinkle with Parmesan and extra herbs.
7. Cool and store: Let everything cool uncovered for 15–20 minutes before sealing. Refrigerate up to 4 days or freeze up to 2 months.

Why This Recipe Works

This recipe balances low calories with real satisfaction. Spaghetti squash gives you the twirl and texture you crave without the carb load of pasta. Ground turkey cooks fast, absorbs seasoning beautifully, and keeps the bowls protein-rich.

A simple, bright tomato sauce brings everything together with pantry ingredients. Plus, it’s flexible—add veggies, switch herbs, or scale flavor to your taste.

What You’ll Need

• 1 large spaghetti squash (about 3–4 pounds)
• 1 tablespoon olive oil, plus more for brushing
• 1 medium onion, diced
• 3–4 cloves garlic, minced
• 1 red bell pepper, diced (optional but great for color and crunch)
• 1 pound lean ground turkey (93% lean or leaner)
• 1 teaspoon kosher salt, divided (more to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning
• 1/2 teaspoon crushed red pepper flakes (optional for heat)
• 1 can (14–15 ounces) crushed tomatoes or tomato sauce
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano (or extra Italian seasoning)
• 1 teaspoon smoked paprika (optional, adds depth)
• 1/4 cup fresh basil or parsley, chopped (plus extra for serving)
• 2 tablespoons grated Parmesan (optional garnish)
• Lemon wedges for finishing (optional, but brightens everything)

How to Make It

1. Prep the squash: Preheat the oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out the seeds.

   Brush the cut sides with a little olive oil and sprinkle with 1/2 teaspoon salt and pepper.

2. Roast: Place squash halves cut-side down on a lined baking sheet. Roast for 35–45 minutes, until the strands pull away easily with a fork and the edges are lightly browned. Rest for 5 minutes, then scrape into strands and set aside.
3. Sauté aromatics: While the squash roasts, heat 1 tablespoon olive oil in a large skillet over medium heat.

   Add onion and bell pepper; cook 4–5 minutes until softened. Stir in garlic and cook 30 seconds until fragrant.

4. Cook the turkey: Add ground turkey to the skillet. Season with remaining salt, black pepper, Italian seasoning, and crushed red pepper.

   Cook, breaking it up with a spoon, until no longer pink and lightly browned, about 6–8 minutes.

5. Make the sauce: Stir in crushed tomatoes, tomato paste, oregano, and smoked paprika. Simmer 5–8 minutes, stirring occasionally, until slightly thickened. Adjust salt and pepper to taste.

   Turn off heat and stir in fresh basil or parsley.

6. Assemble bowls: Divide spaghetti squash among 4–5 meal prep containers. Top with the turkey sauce. Add a squeeze of lemon if you like brightness, and sprinkle with Parmesan and extra herbs.
7. Cool and store: Let everything cool uncovered for 15–20 minutes before sealing.

   Refrigerate up to 4 days or freeze up to 2 months.

Keeping It Fresh

Cool your bowls before sealing to prevent condensation and soggy squash. Store the squash and sauce together if you like them to meld, or keep them separated if you prefer firmer strands. For reheating, add a splash of water or broth and microwave covered in short bursts to keep the turkey juicy.

If freezing, use airtight, freezer-safe containers and label with the date. Thaw overnight in the fridge for best texture.

Benefits of This Recipe

• Low calorie, high volume: Spaghetti squash fills the bowl without piling on calories.
• Protein-forward: Lean ground turkey helps keep you full and supports recovery after workouts.
• Meal prep friendly: The flavors improve over a day, and it reheats well.
• Budget-smart: Uses pantry staples and affordable proteins.
• Flexible: Add more vegetables, change the heat level, or swap herbs easily.

What Not to Do

• Don’t over-roast the squash: Mushy strands turn watery in the containers. Stop when they pull apart but still have a bite.
• Don’t skip seasoning the turkey: Lean meat needs salt, herbs, and aromatics for flavor.
• Don’t pack hot: Trapped steam ruins texture and shortens fridge life.
• Don’t drown in sauce: Keep it saucy, not soupy, to avoid watery bowls by day three.
• Don’t use ultra-lean turkey without fat balance: If using 99% lean, add a teaspoon of oil or a splash of broth while cooking.

Alternatives

• Protein swaps: Ground chicken, lean beef, crumbled tofu, or lentils all work.

  For vegetarian, use mushrooms and lentils for texture and protein.

• Sauce spin: Try a roasted red pepper sauce, a light pesto swirl, or a garlicky marinara with olives and capers for a puttanesca vibe.
• Veggie boost: Add spinach, zucchini, mushrooms, or shredded carrots to the sauce. They cook down and add bulk and nutrients.
• Spice profiles: Go smoky with chipotle and cumin, or Mediterranean with cinnamon, allspice, and lemon zest.
• Garnish ideas: Fresh ricotta dollops, Greek yogurt, or a dusting of pecorino all add creaminess without many calories.

FAQ

How many calories are in a serving?

It depends on portion size and toppings, but a typical bowl with 1/4 of the squash, 4–5 ounces of turkey sauce, and a light sprinkle of Parmesan falls in the range of 300–400 calories. Using 99% lean turkey and skipping cheese lowers it further.

Can I cook the squash in the microwave?

Yes.

Pierce the whole squash several times with a knife, microwave 4–5 minutes to soften, then halve, seed, and microwave cut-side down in a dish with a little water for 10–12 more minutes. The oven gives better flavor and texture, but the microwave is fast.

How do I avoid watery spaghetti squash?

Roast cut-side down for caramelization, then let it rest before scraping. If the strands seem wet, spread them on a towel-lined tray for a few minutes.

Keep the sauce thick so it doesn’t release extra moisture.

What’s the best container for meal prep?

Use shallow, airtight glass or BPA-free plastic containers. Glass reheats evenly and keeps smells at bay. If freezing, leave a little headspace for expansion.

Can I double the recipe?

Absolutely.

Roast two squashes on separate trays and cook turkey in batches so it browns instead of steams. Combine everything at the end and adjust seasoning.

How long will it keep?

In the fridge, 3–4 days with good texture. Frozen, up to 2 months.

Reheat from thawed for the best results.

What if I don’t like turkey?

Use lean ground beef, chicken, or a plant-based crumble. Just adjust seasoning to taste and keep the sauce thick.

Wrapping Up

These Low Calorie Meal Prep Spaghetti Squash & Turkey Bowls hit that sweet spot: light, flavorful, and genuinely satisfying. They’re easy to batch, customizable, and friendly to weekday schedules.

Make a tray on Sunday, stack your containers, and you’re set with a wholesome, tasty lunch or dinner all week long. Keep the sauce bold, the squash al dente, and you’ll look forward to every bite.