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

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
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.