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June 24, 2015

Healthier Turkey Goulash

When I think back on my childhood, and the meals my mom made for our family, one thing comes to mind. Comfort foods. My mom put a lot of love into her cooking, and it shown through in the delicious foods we were able to enjoy on a daily basis. One of those meals she made was beef goulash over egg noodles or mashed potatoes. Now that I'm gluten intolerant, along with several other food allergies, I can't enjoy that dish that I have such fond memories of. So I set out to make a version of it that I could eat, and Turkey Goulash was born.

My mom's version used ground beef, tomatoes, bell peppers, tomato sauce, and egg noodles, as well as paprika in the spice ingredients. While those ingredients make for a tasty goulash, I can't eat most of them. I eat very little beef, as to much of it gives me a stomach ache, and a few other digestive issues I won't go into on here. I'm allergic to eggs and gluten intolerant, so the egg noodles are out. And the bell peppers and paprika are nightshades, which cause me to have a severe GERD's reaction, as well as joint pain. While tomatoes are considered a nightshade too, they don't seem to bother me the way the others do, so I still enjoy them occasionally.

To remake the recipe so I could enjoy it again, I subbed ground turkey for the beef, used zucchini and yellow squash for the bell peppers, left out the paprika, and served it on a bed of chopped lettuce instead of noodles. The results were amazing! It came out flavorful and delicious, and the leftovers were even better the next day. So the next time you're craving comfort food, whip up this tasty recipe and dig in.

Healthier Turkey Goulash


2 pounds ground turkey
1 large green onion, chopped
3 garlic cloves, minced
1/2 teaspoon sea salt
1 - 2 tablespoon pure olive oil
1 medium zucchini, thinly sliced and halved
I medium yellow squash, thinly sliced and halved
2 teaspoons oregano
2 (14.5 oz.) cans diced tomatoes
1/2 (14.5 oz.) can of water
Sea salt and fresh ground pepper to taste


In a large skillet over medium heat, place 1 tablespoon of the the olive oil, turkey, onion, garlic, and salt and brown until meat is no longer pink.
Add the zucchini and yellow squash and stir frequently until the squash starts to become tender. (About 5 minutes) Add the other tablespoon of oil if mixture seems dry.
Pour in the canned tomatoes, along with their juice, water and oregano. Stir to combine and cover with a lid.
Reduce heat to medium-low, bring to a simmer and continue cooking for another ten minutes or so, stirring occasionally until squash is cooked to your level of tenderness. DO NOT over cook them though, or you’ll have a mushy mess.
Serve as I did over a bed of chopped lettuce, Zoodles, or Cauli-rice and enjoy.


  1. This looks super yummy! Can't wait to try it! Thank you linking up at the Tips and Tricks Link Party! Hope to see you next week! Pinned!

  2. I’m drooling right now! This looks so good. Pinned and tweeted. Thank you for bringing this to our party and we hope to see you on Monday at 7 pm. Lou Lou Girls

  3. This looks really delicious! Love me some good, down-to-earth comfort food. Thanks so much for sharing at Inspire Me Wednesday. Featuring you in this week's issue.

  4. Hi April,
    Your Turkey Goulash looks so healthy and delicious. Thanks so much for sharing this awesome recipe with us at Full Plate Thursday!
    Come Back Soon,
    Miz Helen


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