
Turkey, Sweet Potato and Kale Cannelloni
Turkey, Sweet Potato and Kale Cannelloni provides 20g protein and 197 calories per serving, a lighter option for dieting phases or refeed structure. Ten servings batch on the stovetop efficiently, maximizing your prep volume for the week ahead. Supports fat loss while delivering whole-food carbs around workouts.
Ingredients
- •Yellow Onion
- •Ground Turkey, 99% Lean(454g)
- •Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Garlic(10g)
- •Kale(960g)
- •2 tablespoons vegetable stock powder
- •Parsley, Fresh(30g)
- •Basil, Fresh(30g)
- •Pasta, Manicotti, Dry
- •Yellow Onion
- •Garlic(10g)
- •Bell Pepper
- •Soup, Tomato, Condensed, Undiluted, Canned
- •Vegetable Bouillon Cube, Dry(15g)
- •1 pinch salt to season
- •Unsalted Butter(30g)
- •Flour, All-Purpose, White(30g)
- •1 pinch salt to season
- •Whole Milk(240g)
- •Parmesan Cheese(180g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Preheat oven to 200℃ | 390℉.
- 2Cook the onion in a pan sprayed with cooking oil until translucent. Add the ground turkey and garlic powder, breaking up the turkey with your wooden spoon and cook until browned. Add in the sweet potato and the kale, and stir until leaves begin to wilt. Add in the herbs and set aside to cool slightly.
- 3Mash the sweet potato with a fork and mix through the turkey.
- 4While that's cooking, make sauce:
- 5In a separate pan, fry onion, garlic and capsicum/bell peppers until onion is translucent. Add the soup and stock powder and simmer on low heat. Once slightly thickened reduce heat until all flavours are combined and cooked through.Turn off heat.
- 6To make sauce, melt butter in a medium sized saucepan on very low heat. Add the flour and cook stirring for about 1-2 minutes until smooth.
- 7Take off heat and gradually add the milk stirring constantly until combined and completely smooth. Slowly add the rest of the milk while stirring continuously until the mixture is smooth. Return to the heat to cook while stirring with a wooden spoon until sauce begins to boil and thicken while coating the back of your wooden spoon (about 10 minutes). Remove from heat and stir through salt.
- 8Stuff filling into each cannelloni tube until full. Repeat with all cannelloni and arrange into an oven-proof dish in a single layer. Pour the sauce evenly over the cannelloni, turning them slightly to coat in sauce. Sprinkle with Parmesan cheese.
- 9Cover the tray with foil and bake the cannelloni for 20-30 minutes, or until pasta is soft. Remove foil and change oven settings to grill/broil for a further 10 minutes, or until cheese is golden.
- 10Serve the cannelloni with extra tomato sauce from the baking tray and garnish with fresh herbs.
Nutrition — Per Serving
197
calories
20g
protein
11g
fat
- Carbohydrates
- 12g
- Saturated fat
- 3.7g
- Sodium
- 428 mg
- Dietary fiber
- 4.2g
10 servings per batch · ~199g each
Macro data sourced from USDA FoodData Central
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How much protein does Turkey, Sweet Potato and Kale Cannelloni have per serving?
Each serving contains 20g of protein and 197 calories, with 11g fat and 12g carbs. This is a lighter protein option that works well as a side dish or paired with another protein source at the same meal.
How long does Turkey, Sweet Potato and Kale Cannelloni take to prep?
This recipe qualifies as quick prep and yields 10 servings, meaning you can batch-prepare nearly two weeks of side portions in one cooking session on the stovetop.
Is Turkey, Sweet Potato and Kale Cannelloni good for fat loss?
At 197 calories per serving with only 11g fat, this recipe fits well into a calorie deficit while keeping you satiated with whole vegetables and lean turkey. The low carb content at 12g per serving allows flexibility to pair it with other carb sources based on your daily targets.
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