Garlic Herb Turkey Spaghetti Squash Casserole with Hemp
Tender baked spaghetti squash tossed with lean ground turkey, wilted spinach, and aromatic garlic, finished with nutty hemp hearts.
Prep
15 min
Cook
45 min
Total
60 min
Makes
1 serving
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 HealthComfortably 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
Steadier 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
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
45 min
Total
60 min
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The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
Cool and store individual portions in airtight containers in the refrigerator for up to 4 days for quick meal prep.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a rimmed baking sheet with parchmen…
- 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 9 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 rimmed baking sheet with parchment paper.
Tap card to mark done - 02
Slice 1 small spaghetti squash in half…
Slice 1 small spaghetti squash in half lengthwise, scoop out the seeds, and place cut-side down on the baking sheet.
Tap card to mark done - 03
Bake for 35 to 40 minutes until…
Bake for 35 to 40 minutes until a fork pierces the skin easily, then let cool for 10 minutes before scraping the flesh into long strands with a fork.
Look for: a fork pierces the skin easily, then let cool for 10 minutes before scraping the flesh into long strands with a fork
Tap card to mark done - 04
Warm olive oil in a large skillet…
Warm olive oil in a large skillet over medium-high heat.
Tap card to mark done - 05
Add lean ground turkey and minced garlic
Add lean ground turkey and minced garlic, cooking for 6 to 8 minutes while breaking the meat apart until fully browned with no pink remaining (internal temperature of 165°F / 74°C).
Look for: fully browned with no pink remaining (internal temperature of 165°F / 74°C)
Tap card to mark done - 06
Stir in baby spinach
Stir in baby spinach, dried oregano, salt, and black pepper, cooking for 2 minutes until the spinach wilts down completely.
Look for: the spinach wilts down completely
Tap card to mark done - 07
Combine the shredded spaghetti squash and ground…
Combine the shredded spaghetti squash and ground turkey mixture in an oven-safe casserole dish, stirring evenly.
Tap card to mark done - 08
Sprinkle hemp hearts over the top and…
Sprinkle hemp hearts over the top and bake at 375°F (190°C) for 10 minutes until heated through and lightly fragrant.
Look for: heated through and lightly fragrant
Tap card to mark done - 09
Divide into portions and serve warm
Divide into portions and serve warm.
Ready when: everything is assembled and ready to enjoy
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