This healthy Turkey Bolognese recipe gets its rich flavor and aroma from a salt-free combination of turkey sausage, mushrooms, herbs, aromatic vegetables, and red wine, all simmered together in only 20 minutes. It's is a dairy free and low sodium meat sauce that substitutes lean ground trukey for beef for a healthier Italian pasta dish.
This recipe is a perfect example of how delicious and satisfying lean protein can be. For more inspiration that’s great for weekly planning, explore our collection of healthy ground turkey recipes that are perfect for meal prep. You can find even more inspiration for your next weeknight meal in our full lineup of heart-healthy dinner recipes.
Looking for an easy Mediterranean dinner in under 30 minutes? Cook this healthy bolognese by using low fat turkey to make a rich, herb-infused meat sauce pasta. There is no added sugar in this low carb bolognese recipe. Instead, red wine adds a deeply savory element, while Parmesan lends a light, creamy meat sauce flavor without dairy.
Full of flavor with mouth-watering aroma, your Turkey Bolognese takes only takes 25 minutes to simmer, yet it smells and tastes like you’ve been cooking it all day.
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Yes, turkey bolognese is typically healthier, especially when using lean ground turkey (like 99% lean). It contains significantly less saturated fat and cholesterol than bolognese made with ground beef, making it a more heart-healthy option.
Yes! This bolognese recipe is made without the added sugar or milk of a traditional Bolognese. It’s also high in lean, low saturated fat protein (ground turkey and turkey sausage), and low in sodium. We use low sodium tomatoes.
To boost flavor without adding salt, focus on aromatics and umami. Allow the vegetables to brown slightly and simmer the sauce to let the flavors meld and deepens the taste.
For extra depth, a small amount of balsamic vinegar or a splash of dry red wine adds complexity. You can also try adding a pinch of nutmeg or a Parmesan rind to the sauce while it simmers. Remove the rind before serving.
The best way to thicken bolognese is by simmering it uncovered. This allows excess water to evaporate, concentrating the flavors and creating a richer, thicker sauce. Simmer for at least 20 minutes, or until it reaches your desired consistency.
While this ground turkey pasta sauce taste great over any noodle, we like Parpadelle pasta because the thick noodle is delicious smothered in a rich meat sauce. You can use gluten-free or plant-based pasta, gluten-free lasagna noodles, or in stuffed pepper preparations.
Alternatively, you can choose to use cooked spaghetti squash. At only 42 calories a cup, it can be a great non-starch option.
While this sauce works great over pasta, you can also use it as a soup protein, or as a layering protein with gluten-free lasagna noodles, or in stuffed pepper preparations. Simply substitute in as it as you would a similarly-prepared ground beef or lamb mixture.
If you enjoyed this flavorful turkey bolognese, you'll love our other healthy recipes using lean ground turkey. These dishes are perfect for creating nutritious, heart-healthy meals that are both easy to make and delicious.
Wondering what to serve with your turkey bolognese for a complete and healthy meal? Explore our favorite pairings, including simple roasted vegetables, fresh salads, and low-carb zucchini noodles.
Recipe yields 8 servings
In a large saucepan, heat the oil over medium-high heat. Add the mushrooms, onion, carrot, bell pepper, turkey sausage, garlic, rosemary, fennel seeds, oregano, red-pepper flakes, salt and black pepper to taste. Cook and stir until mushrooms are tender and liquid is evaporated. Remove from pan and set aside.
Add ground turkey to saucepan and cook until turkey is no longer pink.
Return reserved vegetable mixture to saucepan. Stir in tomatoes, wine and balsamic vinegar. Bring to boiling; reduce heat. Simmer, uncovered, about 20 minutes, or until slightly thickened. Remove from heat and serve turkey bolognese sauce over cooked gluten-free or plant-based pasta.
To store, cool to room temperature before transferring to an airtight container or large mason jar. Store in the refrigerator for up to 1 week or in the freezer for up to 3 months.
Some traditional bolognese recipes call for milk. You can add ¼ cup of low-fat milk along with the tomatoes for a creamier texture.
If you prefer to cook without wine, simply substitute it with an equal amount of low-sodium chicken or vegetable broth.
To make this recipe Whole30-friendly, omit the wine and ensure your turkey sausage has no added sugars or non-compliant ingredients.
Feel free to add other finely chopped vegetables like celery or zucchini along with the carrots and onions.