This healthy, creamy ground turkey pasta recipe comes together in less than 30 minutes but tastes like it’s been simmering for hours. Made with a combination of store-bought pasta sauce, parmesan, and whole milk, this satisfying pasta recipe makes a fantastic weeknight meal for both kids and adults.
In late April we spent two weeks in Italy and Spain. One of the most surprising and delightful places we visited was Bologna, a student-filled city in Emilia Romagna. Affectionately referred to as ‘The fat city’, Bologna is known for its culinary delights and is the seventh most populous city in Italy. We ate a variety of delicious dishes during our two nights in Bologna but the standout was tagliatelle ragù.
Ragù is an umbrella term for ‘meat sauce’. Some ragùs are made with tomatoes, some without. Some use beef, while others use veal, pork, rabbit, and/or sausage. Bolognese sauce is arguably the most famous ragù and a personal favorite of mine. ‘Spag bol’ has long been in my weeknight meal rotation and makes an appearance at least once a week.
This recipe is inspired by ‘spag bol’ with a few twists:
- For a bit more depth and plant power, I’ve added 2 cups of mushrooms. They lend a lovely umami flavor and no one will notice the extra veg.
- This recipe is made with an American favorite, ground turkey, instead of beef, pork, or sausage. 93/7% ground turkey is leaner than ground beef/pork/sausage but still offers lots of flavor. I prefer it over ground chicken in this recipe.
- I’ve added 1/2 cup of whole milk and 1/2 cup of parmesan for a creamy finish. Milk is used in traditional bolognese recipes but is often left out.
Ground Turkey vs. Ground Beef
Purists will tell you that ground beef and pork is by far a better choice for ragu but I disagree. Personally, I’m not a fan of the extra fattiness that typically comes from beef and pork mince. Here’s how ground turkey compares to ground beef from a nutrition perspective:
Fat: Ground turkey tends to be leaner and contains less total fat and saturated fat than ground beef, although it depends on the product. While 80/20% fat ground beef is common, 93/7% fat ground beef is available and offers roughly the same fat content as 93/7 ground turkey. (Consuming too much saturated fat has been linked with heart disease and various other chronic conditions) [1].
Protein: From a protein perspective, ground beef and ground turkey are about equal with 21g and 22g per serving respectively.
Micronutrients: Ground beef provides more iron and zinc per serving than ground turkey, although ground turkey is still considered an excellent source of zinc with 20% of the daily value per 4oz (112g) serving. Ground turkey beats ground beef on vitamin B6, B12, niacin (vitamin B3), phosphorus, and selenium, however, both ground turkey and ground beef are plentiful sources of these micronutrients compared to other foods.
Turkey Mince Nutrition Facts
Ground turkey is a rich source of protein, zinc, B vitamins, phosphorus, and selenium. Here is the nutrition breakdown for 93/7% ground turkey per 4oz/ 112g serving:
- Calories: 170
- Total Fat: 8g
- Saturated Fat: 2.5g
- Cholesterol: 75mg
- Sodium: 75mg
- Total Carbohydrates: 0g
- Protein: 22g
- Iron: 6% DV
- Zinc: 20% DV
- Vitamin B6: 30% DV
- Vitamin B12: 60% DV
- Niacin (B3): 45% DV
- Phosphorus: 20% DV
- Selenium: 45% DV
Is Ground Turkey Good For You?
With just a small amount of saturated fat per serving and a bouquet of other nutrients including protein, iron, zinc, B vitamins, phosphorus, and selenium, 93/7 ground turkey is an excellent lean protein source. That said, ground turkey should be consumed in the context of a plant-rich diet for optimal health.
Ground Turkey Internal Cooking Temperature
Ground turkey (and other ground meats) can be a sneaky source of foodborne illness because it’s protein-rich and has a high surface area making it a target for bacterial growth and other food poisoning culprits.
Be sure to cook ground turkey to a minimum internal temperature of 165F (79C) to minimize your risk of foodborne illness.
Is Ground Turkey a Processed Meat?
Processed meat has become a controversial topic because it’s classified as a group 1 carcinogen. That is, there is convincing evidence to suggest eating processed meat is linked with cancer.
The World Health Organization classified processed meat as ‘meat that has been transformed through salting, curing, fermentation, smoking, or other processes’ to extend shelf life or improve flavor. Ground turkey does not fall under the definition of processed meat.
Ingredient Substitutions For Creamy Ground Turkey Pasta
This recipe can be customized to you personal taste and what’s available in your pantry.
Pasta: I used brown rice farfalle in this recipe for a gluten-free take but this recipe tastes great with everything from spaghetti to orechniette.
Parmesan: If you don’t have parmesan on hand another sharp, hard cheese like pecorino or asiago can be used instead.
Whole milk: I haven’t tried this recipe with plant-based milk but lactose-free whole milk or low-fat cow’s milk should work just fine.
That’s all from me for now. Bon appetít!
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Creamy Ground Turkey Pasta
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4–6 servings 1x
- Cuisine: Italian
Description
This quick and delicious ground turkey pasta dish comes together in under 30 minutes and offers all the comfort of a creamy sauce without the heavy cream.
Ingredients
- 1 tbsp extra virgin olive oil
- 1/2 medium onion
- 2 cloves garlic
- 2 cups white or cremini mushrooms
- 1 lb (454g) 93/7% turkey mince
- 1 jar (28oz/ 790g) Raos marinara sauce or your favorite marinara sauce
- 1 bayleaf (optional)
- 1/2 cup shredded parmesan
- 1/2 cup whole milk
- 12 oz (340g) dry pasta (I used brown rice farfalle)
- Fresh basil leaves
Instructions
- Crush and mince the garlic, and finely dice the onion and mushrooms. Add the garlic, onion, mushrooms, and olive oil to a large frying pan.
- Place the pan on the stove and turn the stove on to medium heat. Sauté the garlic, onions, and mushrooms until the onions become soft and translucent. Stir occasionally.
- Add the ground turkey to the pan and brown, breaking up the mince with a wooden spoon as it cooks.
- Pour the marinara sauce into the pan, followed by the parmesan and milk.
- Reduce the heat to a simmer and cook for approximately 15 minutes.
- While the sauce is simmering, cook the pasta in a large pot of salted water according to the instructions on the packet. Drain and pour the pasta back into the pot.
- Spoon the sauce over the pasta and stir to combine. (You should have more sauce than you need).
- Top the pasta with shredded basil and serve.
Nutrition
- Serving Size:
- Calories: 588
- Sugar: 6.6 g
- Sodium: 318.7 mg
- Fat: 8.2 g
- Saturated Fat: 2.6 g
- Carbohydrates: 107.2 g
- Fiber: 5.7 g
- Protein: 24.8 g
Hungry for more? Find additional quick and healthy recipes here.
References
[1] Aramburu, A., Dolores-Maldonado, G., Curi-Quinto, K., Cueva, K., Alvarado-Gamarra, G., Alcalá-Marcos, K., Celis, C. R., & Lanata, C. F. (2024). Effect of reducing saturated fat intake on cardiovascular disease in adults: an umbrella review. Frontiers in public health, 12, 1396576. https://doi.org/10.3389/fpubh.2024.1396576
