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Let’s be real, creamy and low fat don’t belong in the same sentence, but this is Cafe Delites and I love a challenge. This recipe has nailed it!
This has officially become my new go to dinner for high protein, low fat eating. I’ve been craving comfort food that fits my macros, and after testing this method, I can honestly say it’s bursting with flavor without the heaviness of a traditional bechamel like my Mom’s lasagne recipe.
Why You’ll Love this recipe
I’m using lean ground turkey breast to keep the fat content minimal, paired with a clever hack using condensed tomato soup and light cream cheese. And the cheese? I use low fat mozzarella so you still get that satisfying, gooey cheese pull, but we keep the calories down.
The best thing about this recipe is that you save time pre boiling the pasta. Forget the pot of boiling water. I stuff the pasta raw and let the oven do the work. I have also included egg whites in this recipe so the Turkey breast and egg whites pack a punch making this high in protein which will keep you fuller for longer, perfect for a diet conscious family.
Speaking of family, my son hates veggies, but there is a whole pound of spinach hiding inside the tubes, making this perfect trying to each your greens too! He used to love my lighted up chicken carbonara but this is now his favorite.
Ingredients you need
- Lean Ground Turkey Breast The star of the show. We use lean ground turkey breast because it is significantly lower in fat than beef or pork sausage but absorbs all that garlic and herb flavor perfectly. It keeps the filling juicy without the grease. I find this in my local supermarket, the packaging reads there is less than 2% fat in each packet. Don’t get the regular mince as it has upto 10% fat content which will throw out your calories.
- The No Boil Pasta Look for Cannelloni or Manicotti tubes. Do not boil them. Trust me on this, filling rigid, raw tubes is so much easier. They absorb the sauce while baking, ensuring they come out perfectly al dente and not mushy.
- The Best Pasta To Use My absolute favorite is Rummo Egg Cannelloni All’uovo No.176. If you spot it at a deli, buy it! The traditional egg pasta keeps a firm texture and won’t turn to mush while baking. Rummo tubes are large, one box yields about 12 filled cannelloni. If you use standard supermarket brands (like the Barilla ones shown in my photos), you will fill 20-24 smaller tubes. Both work perfectly!
- Frozen Spinach This is our daily greens. You must thaw and squeeze out every drop of liquid. If you skip this, your filling will be watery. This step is crucial for that rich, dense texture.
- Low Fat Cheeses Mozzarella & Ricotta: We use light ricotta for the filling and low fat mozzarella for the melt. People worry low fat cheese doesn’t melt well, but in this high-moisture environment under the foil, it gets perfectly gooey and flavorful.
For a full list of ingredients refer to the recipe card.
How to make
- Preheat your oven to 390°F (200°C) standard or fan-forced. Grab a large 9×13 inch baking dish and set it aside. You don’t need to grease it yet since the sauce goes on the bottom.
- Place a large non stick frying pan or skillet over Medium-High heat. Spray with a little cooking oil. Add the first chopped onion and cook for 2 minutes. Add the lean ground turkey breast and garlic powder. Use a wooden spoon to break the meat apart vigorously. Cook for 5-7 minutes until fully browned and any liquid has evaporated. Transfer turkey to a bowl to cool slightly.
- While the turkey cools, grab a large mixing bowl. Combine the thawed (and squeezed dry!) spinach, light ricotta, whole egg, egg whites, vegetable bouillon, and fresh herbs (parsley, basil, oregano). Stir until smooth.
- Add the cooled turkey mixture and the ¾ cup low fat mozzarella into the spinach-ricotta bowl. Mix well until everything is evenly combined. If the turkey is too hot, it will cook the eggs, so make sure it’s warm, not piping hot!
- Wipe out that same frying pan (less washing up!) and place it back on Medium heat. Spray with oil again. Sauté the second onion, minced garlic, and red bell peppers for about 3 minutes until soft and fragrant
- Pour in the condensed tomato soup and bouillon powder. Turn the heat down to Low. Simmer gently for 2 minutes. Stir in the low fat cream cheese and stir constantly until melted and the sauce is an even, creamy pink color. Turn off the heat.
- Spread about half of your sauce into the bottom of your baking dish.
- Take your Rummo Egg Cannelloni tubes (uncooked). Using a piping bag (or a small spoon), fill each tube generously with the turkey-spinach mix. Lay them in the dish in a single layer over the sauce.
- Pour the remaining sauce over the pasta. Ensure the tubes are well covered so they cook evenly.
- Top with remaining mozzarella and parmesan. Cover the dish tightly with aluminium foil (shiny side down).
- Bake: 20 minutes on the middle rack.
Broil (Grill): Remove foil, increase heat to Broil/Grill (High), and cook for 5-10 minutes until the cheese is bubbling and golden.
- Serve with extra sauce from the pan and fresh herbs. Using the smaller tubes each I recommend 3 tubes per serve.
Variations
Swap The Protein If you can’t find turkey breast, use lean ground chicken. It has a very similar texture and works perfectly with the creamy tomato sauce. You can also use extra lean ground beef, though it will change the calorie count slightly.
Gluten Free Option Use Gluten-Free Cannelloni tubes (Barilla makes a good one). Just be sure to check the box instructions, some GF pastas need a quick par boil, though most will work with the foil bake method.
Low Carb / Keto. Skip the pasta entirely and make Zucchini Cannelloni. Slice zucchini into thin ribbons using a peeler, overlap them slightly, place a spoonful of filling at one end, and roll them up.
Veggie Boost Want more bulk? Add finely chopped mushrooms to the turkey while browning. They add an earthy flavor and stretch the meat further.
Make It Spicy Add 1 teaspoon of red pepper flakes (chili flakes) to the sauce while it simmers for a gentle kick.
Storage & Freezing
This recipe is a meal-prep dream. Because the pasta absorbs the sauce, it actually tastes even better the next day!
- To Store: Allow leftovers to cool completely, then store in an airtight container in the refrigerator for up to 4 days.
- To Reheat: Microwave in 30 second bursts until hot. If you have time, place it back in the oven at 350°F (175°C) with a splash of water and covered with foil for 10-15 minutes to keep it juicy.
- To Freeze: You can freeze this before or after baking.
- Unbaked: Assemble everything in a foil container. Wrap tightly with plastic wrap AND foil. Freeze for up to 3 months. Bake from frozen (add 15-20 minutes to the cook time).
- Baked: Freeze individual portions in airtight containers for quick work lunches.
What To Serve With Turkey Cannelloni
Since this is a lighter, lower-fat main, you have room to play with sides! I love pairing this with fresh, crisp veggies to cut through the creamy tomato sauce.
Here are my favorites from the blog to complete the meal:
- Garlic Green Beans with Parmesan These are my absolute favorite side. They take 10 minutes, are low carb, and the salty parmesan crunch pairs perfectly with the spinach filling.
- Avocado Greek Salad Keep the healthy theme going! This salad is fresh, vibrant, and the acidity of the dressing balances the creamy pasta sauce beautifully.
- Easy Cheesy Garlic Bread Okay, if you want a little treat on the side (it’s all about balance!), this is the ultimate crowd pleaser. The edges get so crispy and it’s perfect for mopping up that extra tomato sauce.
Recipe FAQ’s
Yes, really! This is the best part of the recipe. Because we cover the dish tightly with foil, the steam trapped inside from the tomato sauce cooks the pasta to perfection. Pre boiling actually makes the tubes slippery, floppy, and frustrating to stuff. Trust the foil method, it works every time.
The culprit is almost always the frozen spinach. You must squeeze every single drop of liquid out of it after thawing. If you skip this, that excess water leaks out during baking and dilutes your creamy sauce. I usually wring it out in a clean kitchen towel until it is dry and clumpy.
Absolutely. In fact, assembling it the morning of (or the night before) allows the flavors to meld and the raw pasta to start softening slightly in the sauce. Just keep it covered in the fridge, then bake as directed. Note: You may need to add an extra 5–10 minutes to the covered baking time if the dish is going into the oven cold.
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Creamy Turkey & Spinach Cannelloni (Low Fat)
Ingredients
Turkey Filling
- 1 medium onion chopped
- 1 lb lean ground turkey
- 1 teaspoon garlic powder
- 1 lb frozen spinach thawed and squeezed-drained
- 1 cup light ricotta cheese drained
- 1 large whole egg
- ½ cup liquid egg whites
- ¾ cup low fat mozzarella cheese
- 1 tablespoon vegetable bouillon or stock powder
- 2 tablespoons flat leaf parsley (Italian parsley freshly chopped)
- 2 tablespoons basil leaves fresh, chopped
- 1 tablespoon oregano freshly chopped
Tomato Sauce
- 1 medium onion chopped
- 2 teaspoons garlic minced
- ½ large red bell pepper (capsicum)
- 2 cans condensed tomato soup 14.5 Oz can size (each)
- 1 tablespoon vegetable bouillon or stock powder
- 4 oz low fat cream cheese Philadelphia cooking type
Assembly & Topping
- 8.8 oz cannelloni or manicotti tubes (20-24)
- ¼ cup low fat mozzarella cheese
- ¼ cup grated parmesan cheese
Instructions
Turkey Filling
- Preheat oven to 390°F (200°C).
- In a pan sprayed with cooking oil, cook the first chopped onion until translucent. Add the ground turkey and garlic powder. Break up the turkey with a wooden spoon and cook until browned. Drain excess liquid and set aside.
- In a large bowl, mix the spinach, ricotta, egg, egg whites, ¾ cup mozzarella, vegetable bouillon powder, parsley, basil, and oregano. Add the cooled turkey mixture and mix well. Set aside.
Tomato Sauce
- In the same frying pan, sauté the second onion, minced garlic, and bell peppers.
- Add the tomato soup and bouillon powder. Simmer on low heat until slightly thickened. Stir in the cream cheese and cook until heated through.
Assemble and Bake
- Spread about half of the tomato sauce into a large baking dish, 9×13 inch (23x33cm). Stuff each cannelloni tube with the Turkey Filling until full.
- Arrange the filled tubes in a single layer over the sauce. Pour the remaining sauce evenly over the top.
- Sprinkle with the remaining mozzarella and parmesan cheeses. Cover with foil and bake for 20 minutes.
- Remove foil and switch oven to Broil (Grill). Cook for another 10 minutes until cheese is golden.
- Serve with extra sauce from the large baking dish and fresh herbs.
Video
Notes
- Spinach It is crucial to squeeze all the excess liquid out of the thawed spinach before mixing. I use a clean kitchen towel to wring it out until it is dry. If you skip this, your filling will be watery and dilute the creamy sauce.
- The Pasta- Do not pre cook the pasta. I recommend using Rummo Egg Cannelloni No.176 if you can find it (check delis or gourmet grocers). It holds its shape perfectly. Standard brands work too, but ensure you fill them raw. (note you will only get 12 shells are they are very large!)
- Foil is Key: Because we are using raw pasta, the dish must be covered tightly with foil during the first 20 minutes of baking. This traps the steam from the sauce, which cooks the pasta to al dente perfection.
- Turkey: I use Lean Ground Turkey Breast for the lowest fat content. You can substitute with lean ground chicken or 5% fat beef if preferred.
- Herbs: Use Flat-Leaf (Italian) Parsley rather than curly parsley for a better texture and flavor inside the filling.
- Make Ahead: You can assemble the entire dish, cover, and refrigerate up to 24 hours before baking. If baking from cold, add an extra 5-10 minutes to the covered baking time.
- Freezing: Freeze unbaked (assembled) or baked portions in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
