Garlic Herb Turkey and Spinach Spaghetti Squash Casserole
Tender baked spaghetti squash folded with savory seasoned ground turkey, fresh baby spinach, and a light garlic parmesan sauce. A cozy, comforting dinner baked in one dish for the whole family.
Prep
15 min
Cook
55 min
Total
75 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 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
55 min
Total
75 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
For meal prep, allow the finished casserole to cool completely before portioning into 6 glass containers; store in the refrigerator for up to 4 days.
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 11 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
Carefully halve 3 medium spaghetti squashes lengthways…
Carefully halve 3 medium spaghetti squashes lengthways using a sharp knife, scoop out the seeds with a spoon, and brush the cut faces with 1 tbsp (15ml) olive oil.
Tap card to mark done - 03
Place squash cut-side down on the prepared…
Place squash cut-side down on the prepared sheet and bake for 35 to 40 minutes, until a fork pierces the skin with no resistance.
Look for: a fork pierces the skin with no resistance
Tap card to mark done - 04
Heat 1 tbsp (15ml) olive oil in…
While squash bakes, heat 1 tbsp (15ml) olive oil in a large skillet over medium-high heat.
Tap card to mark done - 05
Add 1
Add 1.5 lbs (680g) lean ground turkey, 1.5 diced medium yellow onions, and 6 minced garlic cloves to the skillet; cook for 8 to 10 minutes, breaking meat apart with a spoon until brown and fully cooked.
Look for: brown and fully cooked
Tap card to mark done - 06
Stir in 6 cups (180g) fresh baby…
Stir in 6 cups (180g) fresh baby spinach, 1.5 tsp dried oregano, 1.5 tsp dried basil, 0.75 tsp salt, and 0.5 tsp black pepper; stir for 2 minutes until spinach is fully wilted, then remove skillet from heat.
Look for: spinach is fully wilted, then remove skillet from heat
Tap card to mark done - 07
Scrape the inner flesh with a fork…
Once squash is cool enough to handle, scrape the inner flesh with a fork to produce noodle-like strands.
Tap card to mark done - 08
Transfer all scraped squash strands into a…
Transfer all scraped squash strands into a 9x13-inch (23x33cm) baking dish, then mix in the cooked turkey and spinach skillet mixture.
Tap card to mark done - 09
Pour in 0
Pour in 0.75 cup (180ml) low-sodium chicken broth and sprinkle 0.75 cup (60g) grated parmesan cheese evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 10
Bake uncovered at 400°F (200°C) for 15…
Bake uncovered at 400°F (200°C) for 15 to 20 minutes until heated through and cheese is lightly golden.
Look for: heated through and cheese is lightly golden
Tap card to mark done - 11
Cool for 5 minutes before scooping into…
Cool for 5 minutes before scooping into 6 equal portions to serve immediately or pack for leftovers.
Allow: 5 minutes
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