Spaghetti Squash with Ground Turkey {Healthy Weight Loss Dinner}

| | | | |

Eating in a calorie deficit will lead to weight loss. For less than 300 calories, this spaghetti squash with ground turkey dinner can help you meet your weight loss goals by helping you eat fewer calories, without being hungry!

Jump to Recipe

Jump to the Meal Prep

The calories and carbs for this spaghetti squash with turkey dinner is 237 calories, 24 grams of protein, 12 grams carbs, and 11 grams of fat.

spaghetti squash with ground turkey for weight loss dinners under 300 calories

Want to save this post?

Enter your email below and get it sent straight to your inbox.

Save Recipe

If your goal is weight loss, cutting back on calories can get you there. It’s so simple, yet so difficult!

When you feel hungry, deprived, or you lack willpower, eating in a calorie deficit is not easy (read more about how to calculate your calorie deficit here!)

But, there are a few things that has helped me with fat loss over the past 18 months:

  1. Eating high volume low calorie foods. Feeling full is KEY to staying within my calorie goals. (see my growing oatmeal here print my “free foods” list here)
  2. Making ingredient swaps that save calories (like swapping spaghetti squash for pasta noodles!)

Is spaghetti squash good for weight loss?

As I mentioned above, finding high volume, low calorie foods that keep me full is critical. That’s why spaghetti squash is one of the BEST foods for weight loss.

For every 100 grams of spaghetti squash, you’ll get:

  • 31 calories
  • 0.6 grams protein
  • 0.6 grams of fat
  • and 1.5 grams of fiber.

Compare that to pasta at 131 calories for 100 grams, and you’ve got fewer calories, that are more filling.

And that’s how you make losing weight easier: Fewer calories, more filing, packed with nutrients, and highly satiating! And spaghetti squash 100% meets that criteria!

Is ground turkey good for weight loss?

Both ground turkey and ground beef are good for weight loss. If the leaness matches, there isn’t any difference in calories.

I like ground turkey better than ground beef when I’m losing weight, but it’s a personal preference. You do have to still get 90-97% lean to save calories. Otherwise, it may have just as many calories and fat as ground beef.

However, ground turkey or ground beef is a good food choice for weight loss, as the protein will help build lean tissue like muscle. (see my favorite protein list here)

Is Spaghetti squash with ground turkey healthy?

Putting it altogether, this meal is perfect for weight loss. The protein and fat from the ground turkey, and the fiber from the spaghetti squash helps balance macro and micro nutrients. The balanced dinner is satiating and helps the blood sugar to slowly rise and fall, instead of take huge spikes.

meal prep with spaghetti squash and turkey square with calories and macros

Meal Prep for Spaghetti Squash Dinner

To make life easier, I like to food prep. I rarely meal prep because I like to be flexible! But, this dish is different. I knew I wanted the spaghetti squash turkey meal for the next few lunches, and I am so glad I had it on hand.

Step 1: Cook your Spaghetti squash

First, cook an entire spaghetti squash. I had a small one that I placed on a cookie sheet and put in the oven at 400 degrees for about 90 minutes. It might have been too long, but I like mine soft!

Once cooked and cooled slightly, I opened the spaghetti squash and scooped out the seeds. Then, I scraped the flesh away from the shell, and placed it in 4 equal containers. (my containers) Each container had 125 grams of spaghetti squash.

Step 2: Cook your ground turkey

Second, you’ll want to cook all your ground turkey. I used one pound, so each container would have 4 ounces. After 1 lb of turkey is cooked, it actually cooks down to 12 ounces. So, to adjust, I have 3 ounces of cooked turkey in each container.

Step 3: Assemble the spaghetti dinner

Then, to finish the meal, I added 1/3 cup of spaghetti sauce to each container (for the calories, I use Hunt’s at 50 calories per 1/2 cup) and 1 tablespoon of parmesan cheese.

Put this in the fridge and eat for the next 4 days! (or share with your family).

spaghetti squash ground turkey spaghetti dinner square
spaghetti squash with ground turkey for weight loss dinners under 300 calories

Spaghetti Squash with Ground Turkey Dinner

This spaghetti squash with ground turkey dinner can help you meet your weight loss goals by helping you eat fewer calories, without being hungry!
5 from 1 vote
Print Pin Rate
Course: Main Course
Cuisine: Italian
Diet: Diabetic, Gluten Free, Low Calorie, Low Fat
Keyword: Spaghetti Squash with Ground Turkey
Prep Time: 5 minutes
Cook Time: 1 hour 30 minutes
Servings: 4 servings
Calories: 263cal
Author: Amy Roskelley


  • 1 medium spaghetti squash 500 grams of flesh when scraped out
  • 1 lb 93% lean ground turkey
  • 1 1/3 cup Spaghetti sauce Look for one that is 100 calories per cup.
  • 4 tablespoons parmesan cheese
  • 1 pinch salt to taste


  • Cook the spaghetti squash by putting the whole thing in the oven and baking at 400 for 90 minutes.
  • Once spaghetti squash is finished and slightly cooled, cut in half and scoop out seeds. Then, scrape out the flesh and divide it into four containers.
  • Cook 1 lb of ground turkey on the stove top until no longer pink. Divide into the four containers.
  • Add 1/3 cup spaghetti squash to each container with 1 tablespoon parmesan cheese.
  • Store in fridge for up to 4 days. When ready to eat, heat in the microwave for 2-3 minutes.


Serving: 1container | Calories: 263cal | Carbohydrates: 19g | Protein: 24g | Fat: 12g
Tried this recipe?Mention @healthbeet or tag #healthbeet!


spaghetti squash with ground turkey weight loss dinner idea under 300 calories with bitter


  1. 5 stars
    Yum!!! This was great. I added some fresh mushrooms to fancy up the Hunts a little. It was perfect for taking to work and after a couple of days the flavors meld together even more!! Thanks!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating