Description
This Kinda Healthy Pumpkin Bolognese is a comforting, protein-packed twist on a classic Italian dish. With lean ground turkey and nutrient-dense pumpkin, it’s a lighter version of traditional Bolognese but still rich in flavor. Perfect for high-protein meal prep or a hearty family dinner!
Ingredients
Units
Scale
- 1 lb (450g) ground turkey
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup canned pumpkin puree (not pumpkin pie filling)
- 1 can (14.5 oz/400g) crushed tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon garlic powder
- 1/2 teaspoon crushed red pepper flakes (optional)
- 1/4 teaspoon ground cinnamon (optional)
- Salt and pepper to taste
- 2 tablespoons fresh parsley, chopped (optional)
- 8 oz (225g) pasta of choice (whole wheat or gluten-free works well)
Instructions
- Heat olive oil in a large skillet over medium heat.
- Add the ground turkey and cook until browned and cooked through, about 6-8 minutes.
- Add the chopped onion and minced garlic to the skillet and sauté for 2-3 minutes, until softened.
- Stir in the canned pumpkin puree, crushed tomatoes, tomato paste, oregano, basil, garlic powder, red pepper flakes (if using), and cinnamon.
- Bring the mixture to a simmer and cook for 10-15 minutes, stirring occasionally.
- While the sauce simmers, cook the pasta according to package instructions. Drain and set aside.
- Season the Bolognese sauce with salt and pepper to taste.
- Serve the Bolognese sauce over the cooked pasta, and top with fresh parsley if desired.
Notes
- For a creamier texture, add a splash of milk or cream to the sauce.
- If you prefer a richer flavor, you can swap the ground turkey for lean ground beef or chicken.
- This Bolognese is also great for meal prep – store leftovers in the fridge for up to 4 days or freeze for up to 3 months.
Nutrition
- Serving Size: 1 serving
- Calories: 350 kcal
- Sugar: 8g
- Sodium: 600mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 70mg