Italian Spaghetti Bolognese with Hidden Veggies

Name: Italian Spaghetti Bolognese with Hidden Veggies
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: European, Italian, Mediterranean
Ingredients: 300–330 g dry spaghetti (about 100–110 g per person; use regular or whole wheat for more fiber); 450–500 g (1 lb) 93% lean ground turkey; 1 large onion (~200 g), finely chopped; 2–3 carrots (~200 g), grated or finely chopped; 2 celery stalks (~100 g), finely chopped; 3–4 garlic cloves, minced; 1 large zucchini (~300 g), grated (hidden veggie boost); 1–2 bell peppers or extra veggies if desired (~150 g); 1 jar (680–750 g / ~24–26 oz) marinara or tomato pasta sauce (low-sugar preferred); 1–2 Tbsp olive oil (for cooking); Italian seasoning (2–3 tsp), salt, pepper, red pepper flakes (optional), fresh basil or parsley for garnish; Optional: 1–2 Tbsp grated Parmesan per serving

6 steps

Prep:10minCook:30min

Classic Italian-style meat sauce spaghetti loaded with grated vegetables for extra fiber and micronutrients. Uses lean ground turkey and marinara; hearty, easy, and meal-prep friendly.

Updated at: Sun, 07 Jun 2026 21:00:17 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories797 kcal (40%)

Total Fat18.8 g (27%)

Carbs110.1 g (42%)

Sugars23.7 g (26%)

Protein47.5 g (95%)

Sodium1179.8 mg (59%)

Fiber12.4 g (44%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

300gdry spaghetti

100-110 g per person, use regular or whole wheat for more fiber

450g93% lean ground turkey

200gonion

large, finely chopped

200gcarrots

grated or finely chopped

100gcelery stalks

finely chopped

3garlic cloves

minced

300gzucchini

large, grated, hidden veggie boost

150gbell peppers

or extra veggies if desired

1 x 680gmarinara sauce

or tomato pasta, low-sugar preferred

1 Tbspolive oil

for cooking

2 tspItalian seasoning

or parsley for garnish

1 TbspParmesan

Optional, grated, per serving

Instructions

Step 1

Prep veggies: Chop/grate onion, carrots, celery, garlic, zucchini. This builds flavor and sneaks in nutrition.

Step 2

Cook the sauce: Heat 1 Tbsp olive oil in a large pan or Dutch oven over medium heat. Add onion, carrots, celery; sauté 5–7 min until softened. Add garlic and turkey; cook until turkey is browned (break it up). Stir in grated zucchini and any other veggies; cook 3–5 min.

Step 3

Simmer: Pour in the marinara sauce + seasonings. Simmer 15–20 min (longer = better flavor). Add a splash of water if too thick.

Step 4

Pasta: Boil pasta in salted water according to package (usually 8–10 min for al dente). Drain, reserving a bit of pasta water.

Step 5

Combine: Toss pasta with sauce (or serve sauce on top). Garnish with herbs and a sprinkle of Parmesan if using.

Step 6

Serve: Divide into 3 portions. Pair with a simple side salad (mixed greens, balsamic) if you want extra volume without many calories.