My high protein ground turkey orecchiette is light, bright and full of flavor from garlic, fennel and lemon. It has around 40 grams of protein per serving, and it's on the table in 30 minutes!
If you love this combo, my sausage broccolini pasta is the cozier version, or try my high protein creamy beef pasta when you want something rich.
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When most people hear about ground turkey, they tend to find it a bit boring, but I'm convinced it's mostly down to how you season it.
A teaspoon of crushed fennel seeds does absolute wonders here and makes the turkey taste a lot like Italian sausage.
Plus, this pasta dish has no heavy sauce. A little tomato paste, some starchy pasta water, a squeeze of lemon and a handful of Parmesan turn into a glossy coating that clings to every little orecchiette cup.
And yes, hello protein! You get around 40 grams per serving with regular pasta, and if you swap in lentil or chickpea orecchiette, it goes up to about 45 grams.
Why you'll love these ground turkey orecchiette
- You get around 36g of protein in every bowl.
- The ingredient list is short and simple.
- It tastes bright and garlicky with zero cream.
What you'll need
Orecchiette - the little ear shapes catch the turkey and Parmesan perfectly, but conchiglie or fusilli work well too.
Broccolini - or tendersterm broccoli if you're in the UK. I love it in pasta dishes because it cooks right in the pot.
Olive oil - just a tablespoon to brown the turkey.
Lean ground turkey - I use 93% lean, but turkey breast mince works if you want it even leaner.
Garlic - finely chopped and added after the turkey so it doesn't burn.
Tomato paste - two tablespoons is enough to add depth without turning this into a red sauce.
Fennel seeds - crush them first for that sausage-like flavor, the same trick I use in my sausage and fennel pasta.
Red chili flakes - just a pinch for gentle warmth rather than heat.
Lemon juice - fresh is a must here!
Parmesan - finely grated so it melts into the sauce instead of clumping.
Pro tip
Only add the broccolini to the boiling pasta water for the last 1-2 minutes, as they become mushy really quickly. You want them to remain bright green.
How to make high protein ground turkey orecchiette
This is a quick overview with step-by-step photos. The full recipe with detailed steps is in the recipe card at the end of this post.
Bring a big pot of salted water to a boil and cook the orecchiette according to the package. Add the broccolini for the last two minutes, then scoop out some pasta water before draining.
While the pasta cooks, brown the turkey in olive oil over medium-high heat until it's golden in places and no longer pink. Stir in the garlic and cook just until fragrant.
Add the tomato paste, crushed fennel seeds and chili flakes and let them sizzle until the paste turns brick red. Splash in some of the pasta water and scrape up all the tasty browned bits from the bottom of the pan.
Tip in the pasta and broccolini, add the lemon juice and toss well, adding more pasta water until everything looks glossy. Stir in the Parmesan, season with salt and pepper and serve straight away.
Substitutions and variations
- If you'd rather have something creamy and comforting, my creamy ground turkey pasta is the one for you.
- Swap the broccolini for regular broccoli florets, broccoli rabe or even green beans.
- Use lentil or chickpea orecchiette for an extra protein boost.
Recipe tips and notes
- Press the turkey into the pan and leave it alone for a few minutes before breaking it up, as lean turkey has a tendency of turning grey if you stir it too early.
- Crush the fennel seeds with the flat of a knife or in a mortar to release the flavor.
- Starchy pasta water is what makes the sauce glossy, just like in my spaghetti aglio olio e peperoncino, so don't skip saving it.
- Taste before serving and add a little extra lemon if it needs brightening.
Leftovers and storage
- Store in an airtight container in the fridge for up to 3 days.
- Reheat in a skillet over medium heat with a splash of water until piping hot, or microwave with a little water stirred through.
- Freeze for up to 2 months, though the broccolini softens a bit; then thaw overnight in the fridge before reheating.
If you've tried this high-protein ground turkey orecchiette recipe, please rate it and leave a comment below! I'd love to hear how it turned out.
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High Protein Ground Turkey Orecchiette with Broccolini
Ingredients
- 10 oz (300 g) orecchiette
- ½ pound (225 g) broccolini florets
- 1 tablespoon olive oil
- 1 pound (450 g) lean ground turkey
- 2 large garlic cloves, finely chopped
- 2 tablespoons tomato paste
- 1 teaspoon fennel seeds, crushed
- ¼ teaspoon red chili flakes
- 2 tablespoons fresh lemon juice
- ⅓ cup (30 g) Parmesan, grated
- Salt and freshly ground black pepper to taste
Instructions
- Bring a large pot of water to a boil and salt it generously. Cook the orecchiette according to the package instructions, adding the broccolini for the last 2 minutes. Reserve 2 cups of pasta water, then drain.10 oz orecchiette½ pound broccolini florets
- Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the turkey, press it into an even layer and cook undisturbed for 3 to 4 minutes until browned underneath. Break it up and cook for another 3 to 4 minutes until no longer pink.1 tablespoon olive oil1 pound lean ground turkey
- Add the garlic and cook for 1 minute until fragrant.2 large garlic cloves
- Stir in the tomato paste, fennel seeds and red chili flakes. Cook for 1 to 2 minutes, stirring, until the tomato paste darkens.2 tablespoons tomato paste1 teaspoon fennel seeds¼ teaspoon red chili flakes
- Pour in about ½ cup of the reserved pasta water and scrape up the browned bits from the bottom of the pan.
- Add the drained pasta and broccolini and toss to combine. Add the lemon juice and more pasta water, a splash at a time, until the sauce looks glossy and coats the pasta.2 tablespoons fresh lemon juice
- Remove from the heat and stir in the Parmesan. Season with salt and pepper to taste and serve right away.⅓ cup ParmesanSalt and freshly ground black pepper to taste
Notes
- For about 44g of protein per serving, use lentil or chickpea orecchiette.
- Crush the fennel seeds with the flat of a knife or in a mortar so they release their flavor.
- Swap the broccolini for regular broccoli florets if that's what you have.
Nutrition
Nutrition is per serving and is an estimate provided by an online nutrition calculator.
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