Low Sodium Spaghetti Casserole

Savor the comforting flavors of this Low Sodium Spaghetti Casserole, a heart-healthy twist on a classic family favorite. Made with whole wheat spaghetti, lean ground turkey, and a rich tomato-based sauce crafted from low-sodium diced tomatoes and no salt-added tomato sauce, this dish is packed with savory goodness while keeping your sodium intake in check. Infused with fragrant garlic, diced onion, and Italian seasoning, every bite is bursting with flavor. A combination of part-skim mozzarella and Parmesan cheeses creates a golden, bubbling topping that’s irresistibly satisfying. Perfect for weeknight dinners or meal prep, and ready in under an hour, this wholesome casserole serves up guilt-free comfort food that’s both delicious and nutritious. Garnish with fresh parsley for an inviting finishing touch!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 12 oz whole wheat spaghetti
• 28 oz low-sodium canned diced tomatoes
• 15 oz no salt-added tomato sauce
• 1 lb ground turkey (lean)
• 1 large onion, diced
• 3 cloves garlic cloves, minced
• 1 tbsp olive oil
• 1 tbsp Italian seasoning
• 0.5 tsp crushed red pepper flakes
• 0.25 tsp black pepper
• 1 cup part-skim mozzarella cheese, shredded
• 0.25 cup Parmesan cheese, grated
• 2 tbsp fresh parsley, chopped

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Bring a large pot of water to a boil. Cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside.

Step 3

In a large skillet, heat olive oil over medium heat. Add the diced onion and cook until softened, about 3-4 minutes.

Step 4

Add the minced garlic to the skillet and cook for 1 minute, stirring frequently to avoid burning.

Step 5

Add the ground turkey to the skillet and cook until it is no longer pink, breaking it up into small pieces as it cooks, about 5-7 minutes.

Step 6

Stir in the low-sodium canned diced tomatoes, no salt-added tomato sauce, Italian seasoning, crushed red pepper flakes, and black pepper. Let the sauce simmer for 10 minutes, stirring occasionally.

Step 7

In a large mixing bowl, combine the cooked spaghetti and the meat sauce. Mix until the spaghetti is evenly coated with the sauce.

Step 8

Lightly grease a 9x13-inch baking dish with a small amount of olive oil or cooking spray. Spread the spaghetti mixture evenly in the dish.

Step 9

Top the casserole with shredded mozzarella cheese and grated Parmesan cheese.

Step 10

Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese is melted and bubbly.

Step 11

Remove the casserole from the oven and let it rest for 5 minutes. Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(1903.7g)

Amount per serving	% Daily Value*
Calories	1879.3

Total Fat 79.2g	0%
Saturated Fat 30.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 397.5mg	0%
Sodium 1554.1mg	0%
Total Carbohydrate 146.7g	0%
Dietary Fiber 29.5g	0%
Total Sugars 33.3g
Protein 154.4g	0%

Vitamin D 0IU	0%
Calcium 1388.5mg	0%
Iron 17.3mg	0%
Potassium 3405.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.2%

Protein: 32.2%

Carbs: 30.6%