Turkey & Spaghetti Squash Bowls with Arugula Salad
Updated: 2 days ago
Some of my favorite recipes aren't really planned recipes at all. They're the meals that happen when I open the refrigerator, look at what I have, and start putting things together.
That's exactly how this turkey and spaghetti squash bowl with arugula salad came about. I had ground turkey, spaghetti squash, fresh vegetables, and arugula on hand, threw everything together, and liked it so much that I decided it deserved a place on the blog.
The warm seasoned turkey and spaghetti squash pair surprisingly well with the peppery arugula, juicy tomato, crisp cucumber, tangy red wine vinegar, and creamy feta.
Once I plated everything, I ended up mixing the whole bowl together anyway—which, in my opinion, is where the magic happens.
An Easy High-Protein Lunch or Dinner
One of the things I like most about this recipe is that you get protein and plenty of vegetables without needing to prepare a complicated meal.
Ground turkey provides the protein, while spaghetti squash, arugula, tomato, cucumber, onion, and garlic give you a variety of vegetables in one bowl.
It's satisfying without feeling overly heavy and works equally well for lunch, dinner, or meal prep.
And because we're using frozen spaghetti squash, there's no need to roast an entire squash first.
Convenience foods that are actually just vegetables? I'm all for them.
Why I Prioritize Protein
I talk about protein quite a bit because it's one of the first things I look at when I'm helping patients improve their nutrition.
Protein helps make meals more satisfying and provides the amino acids your body needs for maintaining and repairing muscle and other tissues. Getting enough becomes particularly important as we move through our 40s, perimenopause, menopause, and healthy aging.
Rather than trying to cram all of your protein into dinner, I prefer including a quality protein source throughout the day.
Ground turkey makes that incredibly easy here.
Don't Be Afraid of Convenience
You could absolutely roast a fresh spaghetti squash for this recipe. But I originally made it with frozen spaghetti squash, and that's still one of the reasons I like it.
Healthy eating does not require making every ingredient from scratch.
Frozen vegetables, pre-washed greens, chopped vegetables, and other minimally processed convenience foods can make the difference between actually preparing dinner and deciding that a bag of crackers qualifies as dinner because you're tired.
There is a time and place for efficiency.
Tuesday night is usually one of them.
Spaghetti Squash Makes a Great Base
Spaghetti squash has a mild flavor, so it absorbs the garlic, onion, Italian seasoning, and juices from the ground turkey really well.
It also adds another vegetable to the meal without making the recipe feel like you're simply eating a giant bowl of salad.
I especially like the contrast between the warm turkey and squash and the cool, crisp arugula salad.
You can keep the two portions separated on the plate if you prefer, but I usually end up mixing everything together.
Arugula Adds a Peppery Bite
Arugula has much more personality than your average lettuce.
Its naturally peppery flavor works beautifully with tomato, cucumber, red wine vinegar, and feta. The acidity from the vinegar also helps balance the richer flavors of the turkey and cheese.
If you're dairy-free, simply leave off the feta. The bowl still has plenty of flavor without it.
A Chinese Food Therapy Perspective
From a Chinese food therapy perspective, I like that this meal combines cooked and raw foods rather than relying entirely on a cold salad.
The warm ground turkey, onion, garlic, and spaghetti squash create a more substantial cooked foundation, while the fresh arugula, tomato, and cucumber add contrasting flavors and textures.
Chinese food therapy considers not only the nutritional content of food but also its temperature, preparation, season, and how it fits an individual's constitution.
For someone who doesn't tolerate large amounts of raw food particularly well, you can easily modify this recipe by lightly wilting the arugula or allowing the warm turkey mixture to soften it before eating.
That's another reason I like bowls like this: they're easy to personalize.
Turkey & Spaghetti Squash Bowls with Arugula Salad
Ingredients:
1 lb 96% lean organic ground turkey
24 oz frozen spaghetti squash
1 sweet onion, diced
3 cloves garlic, minced
½ teaspoon onion powder
½ teaspoon garlic powder
1 tablespoon Italian seasoning
½ tablespoon avocado oil or coconut oil
8 oz arugula
1 organic heirloom tomato, diced
1 organic English cucumber, diced
Red wine vinegar, to taste
Feta cheese, optional
Directions:
Heat a wok or large pan over medium-high heat and add the oil. Once the pan is hot, add the diced onion and cook for approximately 2–3 minutes, until it begins to soften and become slightly translucent.
Add the ground turkey, garlic, onion powder, garlic powder, and Italian seasoning. Cook until the turkey is thoroughly cooked and lightly browned.
Add the frozen spaghetti squash and continue cooking for approximately 5 minutes, or until the squash is heated through.
Divide the turkey and spaghetti squash mixture among four bowls or plates. Add the arugula, diced tomato, and cucumber.
Finish each bowl with a few splashes of red wine vinegar and feta cheese, if desired.
You can eat everything separately if you want or mix it together and get a little bit of everything in each bite.
Can I Meal Prep This?
Yes, with one little adjustment.
I'd prepare the turkey and spaghetti squash ahead of time and store the arugula, cucumber, tomato, vinegar, and feta separately.
When you're ready to eat, reheat the turkey mixture and then add your fresh ingredients.
This keeps the vegetables crisp instead of discovering a container of sad arugula three days later.
Nobody gets excited about sad arugula.
Can I Use Fresh Spaghetti Squash?
Absolutely.
Frozen spaghetti squash makes this recipe especially quick, but if you already have a fresh spaghetti squash, you can roast it and use the cooked strands instead.
This would also be a great recipe for using leftover roasted spaghetti squash from another meal.
Can I Use Another Protein?
Yes. Ground chicken would be an easy substitute for turkey.
You could also experiment with leftover shredded chicken or another protein you enjoy. Just keep in mind that the seasonings may need to be adjusted depending on what you're using.
That's the beauty of recipes that originally came from cleaning out the refrigerator. They're supposed to be flexible.
Dr. Stephanie's Tip: One of the easiest ways to eat healthier consistently is to stop believing every meal has to come from a recipe.
Keep a few basics available: protein, vegetables, greens, healthy fats, herbs, seasonings, and a simple dressing or vinegar.
Then experiment.
Some combinations will be forgettable.
Others will turn into recipes you end up putting on your website.
This was one of those.
Healthy Meals Don't Have to Be Complicated
You don't need a two-hour meal-prep session or twelve ingredients you've never heard of to make a nutritious meal.
Sometimes ground turkey, frozen spaghetti squash, fresh vegetables, greens, and a little feta are enough.
This turkey and spaghetti squash bowl gives you plenty of protein and vegetables while still being quick enough to make on a busy day. You can customize it, meal prep it, add a carbohydrate if you need one, or simply use the recipe as inspiration for whatever happens to be waiting in your refrigerator.
Because some of the best healthy meals aren't planned.
They're discovered.
Love Easy, Healthy Recipes Like This?
If you enjoy simple recipes made with real ingredients, you'll find plenty more in my cookbook, Allergy-Free Tastes Good to Me.
I created this cookbook to prove that eating gluten-free and dairy-free doesn't mean giving up the foods you love. Inside you'll find 93 delicious recipes for breakfasts, soups and stews, easy dinners, side dishes, snacks, and healthy treats—along with practical tips to make healthy eating easier in real life.
Because healthy food should still taste really good.
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