Garlic Herb Turkey Spaghetti Squash Casserole with Hemp
Savory ground turkey, wilted spinach, and tender spaghetti squash baked to perfection with garlic, herbs, and a light sprinkling of nutty hemp hearts.
Prep
15 min
Cook
55 min
Total
70 min
Makes
6 servings
Created together. Shared with you.
Made by Maureen + Lila
Maureen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
55 min
Total
70 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 12 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper.
Tap card to mark done - 02
Slice the spaghetti squash in half lengthwise
Slice the spaghetti squash in half lengthwise, scoop out the seeds with a spoon, and lay both halves cut-side down on the prepared baking sheet.
Tap card to mark done - 03
Bake for 35 to 40 minutes
Bake for 35 to 40 minutes, or until the skin pierces easily with a fork and the strands pull away smoothly.
Look for: the skin pierces easily with a fork and the strands pull away smoothly
Tap card to mark done - 04
Heat the olive oil in a large…
Heat the olive oil in a large skillet over medium-high heat at 350°F (175°C).
Tap card to mark done - 05
Add the yellow onion and garlic clove
Add the yellow onion and garlic clove, sauteing for 3 to 4 minutes until soft and fragrant.
Look for: soft and fragrant
Tap card to mark done - 06
Add the lean ground turkey to the…
Add the lean ground turkey to the skillet and cook for 6 to 8 minutes, breaking it into small pieces until fully browned and cooked to an internal temperature of 165°F (74°C).
Look for: fully browned and cooked to an internal temperature of 165°F (74°C)
Tap card to mark done - 07
Stir in the baby spinach and cook…
Stir in the baby spinach and cook for 1 to 2 minutes until fully wilted.
Look for: fully wilted
Tap card to mark done - 08
Scrape the cooked spaghetti squash strands into…
Scrape the cooked spaghetti squash strands into a 9x13-inch (23x33 cm) baking dish using a fork.
Tap card to mark done - 09
Add the ground turkey mixture to the…
Add the ground turkey mixture to the baking dish, season with salt and pepper, and toss everything until evenly mixed.
Look for: evenly mixed
Tap card to mark done - 10
Sprinkle the hemp hearts evenly over the…
Sprinkle the hemp hearts evenly over the top of the casserole.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 11
Bake uncovered at 375°F (190°C) for 15…
Bake uncovered at 375°F (190°C) for 15 minutes until bubbly and heated through.
Look for: bubbly and heated through
Tap card to mark done - 12
Serve warm immediately
Serve warm immediately, or portion into glass containers for up to 4 days of refrigerated meal prep.
Ready when: everything is assembled and ready to enjoy
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