Spaghetti Squash and Meatballs

Spaghetti Squash with Meatballs is packed with flavor and nutrients, making it the perfect meal for any night of the week. The spaghetti squash base is a nutritious and low-carb alternative to traditional pasta, while the meatballs are a great tasty source of lean protein. Best of all, this recipe is easy to make and can be customized with your favorite marinara sauce and toppings!

Pair this delicious dinner with some homemade Dinner Rolls and a big Italian Salad!

Spaghetti Squash with Meatballs

If you’re looking for a healthy and satisfying meal that is simple to make, this Spaghetti Squash with Meatballs recipe is a must-try! Not only is it delicious, but it’s also packed with nutritious ingredients that will leave you feeling satisfied and energized.

The spaghetti squash is a great alternative to traditional pasta, as it is lower in carbs and calories while still providing a wonderfully satisfying texture that pairs beautifully with the meatballs. Plus, spaghetti squash is loaded with beneficial vitamins and minerals like vitamin C, potassium, & magnesium.

The turkey meatballs are a great source of lean protein, and are seasoned to perfection with a flavorful blend of spices and herbs. Don’t be scared away by the lean meat in this recipe; with the addition of a couple of “secret” ingredients (like beef bouillon powder and Worcestershire sauce), they have a surprisingly rich and “beefy” flavor. These ingredients will make you forget they’re made with leaner meat! 

Let’s Chat Spaghetti Squash

Here are some tips for picking out good squash for this Spaghetti Squash With Meatballs recipe :

• Look for squash that is firm and heavy for its size. Avoid squash that feels soft or has any noticeable dents or bruises, as these can indicate that the squash is overripe or damaged.
• Check the color of the squash. A good spaghetti squash should have a bright yellow or orange color and a smooth, unblemished skin. If the skin is mottled or has any discoloration, it may be a sign that the squash is not fresh.
• Check the stem. The stem of a good spaghetti squash should be dry and firm, indicating that it was harvested at the right time. If the stem is green or moist, it may indicate that the squash was picked too early or is not fully ripe.
• Consider the size of the squash. Spaghetti squash comes in a variety of sizes, but for best results, look for squash that are medium-sized and evenly shaped. Larger squash can be tough and less flavorful, while smaller squash may not yield enough “spaghetti” strands for this recipe.

How To Prepare Spaghetti Squash

Spaghetti squash is a delicious and nutritious vegetable that can be prepared in a variety of ways. If you’re looking for a simple and foolproof method, try this easy recipe that yields tender shreds of slightly caramelized squash.

• Preheat oven to 400 degrees F and line a large baking sheet with parchment paper.
• Use a very sharp chef’s knife to cut off both ends of the spaghetti squash, then slice it in half lengthwise. Use a large spoon to scoop out the seeds and discard them. (Or wash & roast ’em up!)
• Next, drizzle the insides of each squash half with oil and season with salt and pepper. Place the squash halves cut-side down on the prepared baking sheet.
• Bake the squash in the preheated oven until the interiors are easily pierced through with a fork. (The exact baking time will depend on the size of your squash.)
• Once the squash is done baking, use a fork to fluff the interiors and create “spaghetti” strands. This step is where the magic happens – you’ll be amazed at how much it resembles actual spaghetti! Spaghetti Squash With Meatballs here we come!

How To Make Spaghetti Squash with Meatballs (Tips)

• Keep the ground turkey as cold as possible. Ground turkey is easiest to form into meatballs when it’s cold, so take it out of the fridge right when you need it and be careful not to overwork it (which will also warm it up).
• Grate the onion. While it may be a tedious step, grating the onion will give these meatballs the best possible taste and texture. No large chunks of uncooked onions, and all the great flavor will be dispersed throughout.
• Use Panko breadcrumbs. Panko breadcrumbs are lighter and crispier than traditional breadcrumbs, which gives these meatballs a great texture.

Tips Continued

• Use cooking spray! When forming the meatballs, it can be helpful to lightly grease your hands with cooking spray to prevent the meat from sticking.
• Bake the meatballs. Baking the meatballs in the oven is a healthier and more hands-off method than frying them in a pan. To ensure that they cook evenly, space them out evenly on a baking sheet and flip them halfway through cooking.
• Use a good-quality marinara sauce. If you prefer, make your own.
• Don’t forget to taste and season. Each component of this dish (the squash, marinara, and turkey meatballs) should be independently seasoned, but don’t forget to give everything a taste together and adjust seasonings.

Serving Suggestions

When it comes to serving Spaghetti Squash with Meatballs, we recommend using either a homemade marinara sauce or Rao’s marinara sauce (not sponsored, it’s just our favorite!).

Top it off with a fine grating of Parmesan cheese using a microplane grater, a sprinkle of fresh herbs like parsley or basil, and a drizzle of olive oil for a burst of flavor.

As far as side dishes go: 

• Salad: Serve with a side salad, such as Caesar salad, a quick garden salad, or Caprese salad.
• Vegetables: Serve with a side of steamed or roasted vegetables, such as broccoli, carrots, or green beans.

More Low-Carb Favorites:

• One-pan Garlic Parmesan Chicken and Veggies
• Unstuffed Peppers served on cauliflower rice
• One-pan Italian Sausage and Veggies
• Big Mac In A Bowl burger without the bun!
• Salsa Verde Chicken Soup made in the slow cooker

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5 from 2 votes

Spaghetti Squash with Meatballs

By Chelsea Lords

Spaghetti Squash with Meatballs is a flavor-packed, low-carb alternative to traditional pasta. Nutritious squash pairs perfectly with tender meatballs and your favorite marinara—an easy, customizable meal for any night!

Prep Time: 40 minutes minutes

Cook Time: 1 hour hour

Total Time: 1 hour hour 40 minutes minutes

Servings: 4 large servings

Equipment

• 2 large sheet pans 15 x 21-inch
• Parchment paper
• Small pot

Ingredients 

USMetric

 

1x2x3x

Meatballs

• ▢ Cooking spray
• ▢ 1 large yellow onion peeled and grated on large holes of grater, see note 1
• ▢ 1 pound ground turkey 93/7
• ▢ 1/2 cup panko breadcrumbs see note 2
• ▢ 1/3 cup grated Parmesan cheese see note 3
• ▢ 2 tablespoons olive oil
• ▢ 1/4 cup finely chopped fresh parsley
• ▢ 1/2 teaspoon salt
• ▢ 1/2 teaspoon pepper
• ▢ 1 teaspoon beef bouillon powder see note 4
• ▢ 1 teaspoon onion powder
• ▢ 1 teaspoon garlic powder
• ▢ 1 teaspoon Italian seasoning
• ▢ 1 large egg
• ▢ 2 teaspoons Worcestershire sauce

Spaghetti Squash

• ▢ 2 medium-sized spaghetti squash
• ▢ Olive oil
• ▢ Salt and pepper
• ▢ 3 cups marinara sauce homemade or good store bought
• ▢ Fresh Italian parsley optional topping
• ▢ Freshly grated Parmesan cheese optional topping

Instructions 

• Preheat oven to 400°F. Line an extra-large (15x21-inches) sheet pan with parchment paper and set aside. Using a very sharp knife, cut off the stem and base of the spaghetti squash. Cut squash in half lengthwise. Scoop out the seeds and discard.
• Drizzle each cut side of the squash with olive oil (1 teaspoon per squash half) and sprinkle with salt (1/4 teaspoon per half) and pepper (1/16 teaspoon per half). Place squash halves on prepared pan, cut side down.

  Roast for 40–60 minutes or until fork tender (easily pierced with a fork).
• While squash is roasting, prepare the meatballs. Keep oven at 400°F. Generously grease a large (unlined) sheet pan with cooking spray and set aside. Grate onion with the large holes on a grater until you have a full 1/2 cup grated onion. Add to a very large bowl. Gently knead all meatball ingredients until they are integrated, being careful not to overwork the meat.
• Use a tablespoon measuring spoon to scoop a heaping tablespoon of meat mixture and roll it into a ball. Repeat with all the meat, aiming to get around 30 evenly-sized meatballs. (I find it helpful to lightly grease my hands with cooking spray to make rolling the balls easier).
• Place meatballs on the prepared sheet pan, spaced evenly apart. Generously spray meatballs with cooking spray. Bake 18 minutes, then use a spatula and your fingers (careful, they’re hot) to gently flip meatballs to the other side. Bake another 5–10 minutes or until they are nicely golden brown and cooked through.
• Meanwhile, warm the marinara sauce in a small pot on the stovetop. Once meatballs are done baking, toss them with the warmed marinara sauce. To the squashes, fluff the interiors with a fork to make squash “spaghetti.” Top the squash spaghetti with the sauced meatballs. If desired, garnish with fresh parsley and freshly grated Parmesan cheese. Add additional pepper and a drizzle of olive oil if desired. Enjoy promptly!

Recipe Notes

Note 1: Grating the onion will give these meatballs the best taste and texture. No large chunks of uncooked onions, and all the great flavor will be dispersed throughout. 

Note 2: Panko breadcrumbs are lighter and crispier than traditional breadcrumbs, which gives these meatballs a great texture.

Note 3: It’s important to use the right type of Parmesan cheese. Avoid using shelf-stable grated Parmesan, as it doesn’t have the same flavor as freshly grated cheese. Instead, grab fresh (refrigerated) grated Parmesan or a block of Parmesan and grate it using a fine grater.

Note 4: Don’t skip the “secret” ingredients. Beef bouillon powder and Worcestershire sauce may not be traditional meatball ingredients, but they add a rich, meaty flavor that take these meatballs to the next level!

Storage: Store leftover meatballs separate from spaghetti squash in airtight containers in the fridge up to 4 days. Leftover meatballs can be frozen (read about the details here).

Nutrition

Serving: 1serving | Calories: 485kcal | Carbohydrates: 37.9g | Protein: 32.4g | Fat: 23.5g | Cholesterol: 133.6mg | Sodium: 1738.2mg | Fiber: 6.8g | Sugar: 16.2g

Nutrition information is automatically calculated, so should only be used as an approximation.

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