Beth Warren Nutrition Blog


by Beth Warren October 18, 2017

Because of the all the “like”-love I received from my Spaghetti Squash and Turkey Meat Sauce picture on Instagram (@beth_warren), I thought I would share my recipe. Reality is it is simple and quick to create so I am happy to share! Take it from me. As a working mom of four kids, cooking for a household of 7 can be a bit overwhelming. Oh yeah…and did I mention I’m a dietitian as well, so throw the added pressure of “nutritious” onto the backburner as well.


 I always encourage my patients to incorporate as much veggies into their meal as possible. While you may be filling up on carbohydrates and pasta, the vegetable portion is actually the part that you should be getting full on while eating. And speaking of pasta, what better way to take it off the plate altogether without feeling deprived? Add to that the satisfaction of feeding more veggies into your kids’ bellies (and let’s be honest, your husbands’, too!) Put it all together and POOF! You have the versatile, delicious, tastes like anything you mix with it, superstar spaghetti squash!


One cup of cooked spaghetti made from white, enriched noodles, contains approximately 220 calories, 42 grams of carbohydrates and very few nutrients. Comparably, one cup of cooked spaghetti squash provides about 42 calories, 10 grams of carbohydrates, and lots of nutritious deliciousness such as vitamin A and potassium. And don’t forget its fiber-filled power, too. Sounds like a no brainer to me.


This winter squash lives up to its name by giving an “angel hair, pasta-like” consistency that looks and feels just like refined spaghetti. Sick of having the battle with your kids to fork down 100% whole wheat pasta that tastes like cardboard? Then don’t! Follow this recipe and please both their palettes and their bellies:

Spaghetti Squash and Turkey Meat Sauce Recipe

Serves 6. A delicious pasta substitute to please any palette!


2 large and long spaghetti squash

1 small onion, chopped small

1 tbsp extra virgin olive oil

1 lb. ground turkey

2 small cans tomato sauce


Cut the spaghetti squash in half, the long way. Place pit side down on a baking sheet.


Roast in the oven on 400 degrees for 1 hr (or until inside is soft).


Spoon out the pits and discard.


Take a fork and “rake” the inside of the spaghetti squash to get the spaghetti-like texture. Place inside a bowl. Put aside.

In a pot, place the olive oil and onions and sauté on medium heat until the onions begin to sizzle and emit a smell.


Add in the chopped turkey and with a fork, spread apart/separate the meat. Add in the tomato sauce and stir to combine. Place the cover on the pot. Lower the flame and allow to cook about 30 minutes.


Check on the meat as it cooks, continuously forking to separate the chopped meat, ensuring it doesn’t burn. Last, add to the spaghetti squash in the bowl, stir to combine and serve!



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