
Turkey Bolognese
This Turkey Bolognese delivers 36g protein and 649 calories per serving, making it a substantive dinner option for tracking macros. Quick-preps 4 servings on the stovetop, cutting your weekly cooking time while maintaining consistent protein intake. Built for lifters who want a traditional Italian base without sacrificing their daily protein targets.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Carrots(300g)
- •Yellow Onion(240g)
- •1 teaspoon kosher salt
- •1/2 teaspoon ground black pepper
- •Ground Turkey, 93% Lean(454g)
Usually near ground turkey in the meat section. Check fat % on label.
- •Garlic(15g)
- •Oregano, Dried(15g)
- •Red pepper flakes(1g)
- •Wine, Red, Table(240g)
- •Tomato, Canned, Crushed(411g)
- •Tomato Paste(45g)
- •Whole Milk(120g)
- •Pasta, Fettuccine, White, Dry(284g)
- •For Serving: Freshly Grated Parmesan (Chopped Fresh Basil, And/Or Chopped Fresh Parsley)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Heat the olive oil in a large skillet over medium-high heat for 1 minute, then add the carrots and onion. Cook 5–7 minutes, stirring occasionally, until the vegetables begin to soften and the onion turns translucent.
- 2Add the ground turkey to the skillet over medium-high heat, breaking it up with a spoon as it cooks. Cook 3–5 minutes, stirring frequently, until the turkey is no longer pink and begins to brown.
- 3Stir in the fresh garlic, oregano, and red pepper flakes. Cook over medium heat for 1 minute until fragrant.
- 4Pour the red wine into the skillet, scraping the bottom with a wooden spoon to release any browned bits. Let the wine simmer for 1–2 minutes until slightly reduced.
- 5Add the crushed tomatoes, tomato paste, and whole milk, stirring well to combine. Bring the sauce to a boil over medium-high heat, then reduce heat to low and simmer for 10–12 minutes, stirring occasionally, until the sauce thickens and flavors meld.
- 6While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the fettuccine and cook 8–10 minutes, stirring occasionally, until al dente. Drain in a colander.
- 7Divide the cooked pasta evenly into 4 airtight containers while hot, then top each portion with an equal amount of turkey bolognese sauce.
- 8Cool the containers to room temperature, then seal and refrigerate for up to 4 days.
Nutrition — Per Serving
649
calories
36g
protein
16g
fat
- Carbohydrates
- 82g
- Saturated fat
- 3.9g
- Sodium
- 352 mg
- Dietary fiber
- 9.6g
4 servings per batch · ~535g each
Macro data sourced from USDA FoodData Central
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Set up your profile to unlockCommon questions
How much protein does Turkey Bolognese have per serving?
Each serving delivers 36g of protein and 649 calories with 16g fat and 82g carbs. The macro balance is centered on high carbs and solid protein, supporting muscle-building phases with carbohydrate-fueled training.
How long does Turkey Bolognese take to prep?
Quick prep on the stovetop yields 4 servings, making this efficient for batch cooking dinner components that pair well with pasta, rice, or other starches. A single cook session covers multiple meals for the week.
Is Turkey Bolognese good for muscle gain?
With 36g protein per serving and 82g carbs, this recipe is structured for muscle gain phases where you're hitting high daily protein targets alongside adequate carbohydrates for training intensity and recovery. The calorie density (649 cal) supports a surplus for growth.
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