If you're looking for a comforting, lightened-up pasta dish that supports your weight loss or low-sodium goals, this Healthy Turkey Tetrazzini is the perfect choice. It brings all the creamy, savory flavors of the original recipe but uses smart ingredient swaps to keep it nutritious.
Instead of heavy cream or butter-laden sauces, this low-sodium turkey tetrazzini recipe uses a blend of plain nonfat Greek yogurt and unsalted broth. We've also incorporated protein spaghetti and nutritional yeast for a boost of fiber and cheesy flavor without the extra salt.
Whether you have leftover Thanksgiving turkey or simply want a cozy, high-protein family dinner, this dish comes together quickly and is incredibly satisfying.
This lightened-up turkey tetrazzini swaps out traditional heavy cream for Greek yogurt, significantly lowering the calorie and fat content while boosting protein. It’s an ideal comfort food option for weight management or low-sodium diets that doesn't compromise on that classic creamy texture.
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While both are creamy pasta dishes, Alfredo is traditionally made with just butter and Parmesan cheese, whereas tetrazzini uses a base of broth, wine, and cream (or Greek yogurt in this lightened-up version) and typically includes mushrooms and poultry or seafood.
Traditional versions can be quite heavy, but this healthy turkey tetrazzini contains only 266 calories per serving by utilizing nonfat Greek yogurt instead of heavy cream.
To keep your sauce silky and smooth, ensure the heat is turned down to low or even off before gently whisking in the plain nonfat Greek yogurt.
Yes! You can easily swap the protein spaghetti for roasted spaghetti squash strands or spiralized zucchini noodles to reduce the total carbohydrates.
If you love the simple cleanup and lean protein of this tetrazzini, be sure to explore our other healthy one-pan recipes featuring turkey for quick and nutritious weeknight dinners.
For more cozy, lightened-up meals that provide the same satisfying comfort as this pasta dish, check out our favorite healthy casserole recipes designed to feed the whole family without the extra calories.
Recipe yields 8 servings
Bring a large pot of lightly salted water to a boil. Break the protein spaghetti in half and cook to al dente according to package directions. Reserve ¼ cup pasta water, drain into a colander and lightly drizzle with olive oil to prevent the pasta from sticking together; set aside.
In a large Dutch oven or deep pot, heat the butter and olive oil over medium heat. Add the mushrooms, onions and celery. Sauté for 6 to 8 minutes until the onions are translucent and the mushrooms have released their moisture and browned slightly.
Stir in the garlic, Italian seasoning, black pepper and red pepper flakes (if using). Cook for 1 minute until fragrant. Pour in the white wine, using a wooden spoon to scrape up any browned bits from the bottom of the pot. Let the wine simmer for 2 minutes until reduced by half.
Turn the heat down to low. Stir in the cream of mushroom soup, chicken broth and reserved pasta water until smooth. Gently whisk in the Greek yogurt (Note: Keeping the heat low prevents the Greek yogurt from curdling).
Add the shredded turkey and peas to the sauce. Stir to combine and heat for 2 to 3 minutes.
Add the cooked spaghetti and the Parmesan cheese to the pot. Use tongs to toss everything together until the noodles are fully coated in the creamy sauce. If the sauce is too thick, add a splash more broth; if too thin, let it sit for 2 minutes off the heat to thicken up.
Garnish with fresh parsley and serve immediately. Store leftovers in an airtight container in the refrigerator for up to 4 days.
If you prefer a classic baked tetrazzini with a crispy top, transfer the finished pasta mixture into a lightly greased 9x13-inch baking dish. Sprinkle with a little extra Parmesan or nutritional yeast, and bake at 350°F for 15-20 minutes until bubbly and golden brown on top.
Serve this pasta hot, garnished with fresh chopped parsley for a pop of color. Store leftovers in an airtight container in the refrigerator for up to 4 days. When reheating, warm it gently on the stovetop over low heat with a splash of chicken broth to prevent the Greek yogurt sauce from separating.
Keep the meal balanced by pairing this creamy pasta with a crisp green salad tossed in a light vinaigrette. Alternatively, serve it alongside Garlic Roasted Broccoli or Roasted Brussels Sprouts to add even more texture and fiber to your plate.
Whole wheat spaghetti, lentil pasta, or chickpea pasta all work beautifully to keep the fiber content high.
If you don't have leftover turkey, shredded rotisserie chicken or cooked chicken breast are perfect 1:1 swaps.
If you prefer not to cook with wine, simply substitute an equal amount of additional unsalted chicken broth with a tiny splash of lemon juice for acidity.
If you enjoyed repurposing your extra meat for this creamy turkey tetrazzini, you will love transforming the rest of your holiday bird into these satisfying and healthy leftover turkey recipes.