Healthy Spaghetti Squash and Meatballs

Here is my go-to spaghetti squash and meatballs recipe, a healthier spin on the classic Italian dish that still delivers all the comfort food satisfaction. The tender strands of squash pair perfectly with homemade meatballs and marinara sauce.

This dish has become my family’s favorite weeknight dinner alternative to regular pasta. I often make a double batch of meatballs to freeze for busy days. And the best part? My kids actually get excited about eating their vegetables when I serve it this way!

What Kind of Spaghetti Squash Should I Use?

When shopping for spaghetti squash, look for ones that are pale yellow in color and feel heavy for their size. Small to medium squash (2-3 pounds) are usually your best bet, as they tend to have better flavor and less water content than larger ones. You’ll want to pick a squash that’s firm with no soft spots or blemishes – those are signs that it might be past its prime. A good tip is to give the squash a gentle tap – it should sound hollow, similar to when you knock on a watermelon. If you’re cooking for just a couple of people, a 2-pound squash like the one called for in this recipe will give you plenty of those spaghetti-like strands.

Options for Substitutions

This low-carb dinner is pretty flexible with substitutions. Here’s what you can swap:

• Spaghetti squash: While spaghetti squash is unique in texture, you can use spiralized zucchini (zoodles) or butternut squash noodles instead. Just remember that these alternatives cook much faster – about 3-5 minutes in a pan instead of baking.
• Ground beef: Feel free to use ground turkey, chicken, or pork instead. For turkey or chicken, add 2 tablespoons of olive oil to the mix since they’re leaner. You can even use plant-based ground meat alternatives.
• Marinara sauce: Any tomato-based pasta sauce works here. You can use regular tomato sauce and add your own herbs, or try arrabiata sauce if you like it spicy.
• Parmesan cheese: Romano or Pecorino cheese make good substitutes. For dairy-free options, try nutritional yeast – use about 2 tablespoons for a similar savory flavor.
• Fresh parsley: Fresh basil works great, or you can use dried parsley (about 1 tablespoon) if you don’t have fresh herbs on hand.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking spaghetti squash is avoiding a watery, mushy result – to prevent this, always cut your squash in half lengthwise and remove the seeds before roasting cut-side down at 400°F until just tender, not soft. Another common mistake is overcooking the meatballs, which can make them tough and dry – instead, cook them just until they reach an internal temperature of 160°F, and let them finish cooking in the sauce for extra flavor. When scraping out the squash strands, be gentle and use a fork to pull lengthwise, not across, which helps maintain those lovely, long “noodles” instead of creating short, broken pieces. For the best texture, let the cooked squash strands rest in a colander for 5-10 minutes to release excess moisture before combining with your sauce and meatballs.

What to Serve With Spaghetti Squash and Meatballs?

This low-carb take on a classic Italian dinner pairs really well with a simple side salad dressed in olive oil and lemon juice. If you’re feeding a crowd, warm garlic bread or cheesy breadsticks make great additions – perfect for soaking up any extra marinara sauce on your plate. For a complete Italian-inspired meal, start with some marinated antipasto vegetables like roasted red peppers, artichokes, and olives. You can also add some sautéed broccoli or green beans on the side for extra vegetables that complement the flavors without overshadowing the main dish.

Storage Instructions

Keep Fresh: Got leftovers? Pack your spaghetti squash and meatballs in an airtight container and pop it in the fridge. It’ll stay good for up to 4 days. I like to store the squash strands separately from the meatballs and sauce to keep the squash from getting too soft.

Freeze: This meal is perfect for freezing! Place cooled meatballs and sauce in a freezer-safe container, and store the cooked spaghetti squash separately. They’ll keep well for up to 3 months. Just remember to label your containers with the date – future you will thank you!

Reheat: When you’re ready to eat, thaw overnight in the fridge if frozen. Heat the meatballs and sauce in the microwave or on the stovetop until hot throughout. For the spaghetti squash, a quick zap in the microwave for 1-2 minutes usually does the trick. Add a fresh sprinkle of parmesan cheese, and you’re good to go!

Preparation Time	20-30 minutes
Cooking Time	20-25 minutes
Total Time	40-55 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1300-1500
• Protein: 85-95 g
• Fat: 70-80 g
• Carbohydrates: 100-110 g

Ingredients

• 1 small spaghetti squash (about 2 pounds)
• 1 pound lean ground beef (85/15 blend)
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 2 cups tomato marinara sauce
• 1/4 cup chopped parsley
• 1/4 cup grated parmesan cheese

Step 1: Prepare and Cook the Spaghetti Squash

Preheat your oven to 400°F (200°C).

Line a rimmed baking sheet with high-heat-resistant parchment paper.

Take a spaghetti squash and pierce it in a few spots with a sharp knife.

Place it on a microwave-safe plate and microwave for 5 minutes on one side.

Carefully turn it over and microwave for another 5 minutes until it feels soft to the touch.

Be cautious, as both the plate and squash will be hot.

Let the squash stand for 5 minutes to continue cooking and cool slightly.

Then, using a sharp knife, cut the squash in half lengthwise.

Allow it to cool for another 5 minutes until it is easier to handle.

Scoop out the pulp and seeds from the center, then rake a fork back and forth to remove the squash strands into a serving bowl.

Set aside the prepared squash.

Step 2: Prepare the Meatballs

In a medium-sized bowl, combine ground beef with seasonings including salt, pepper, garlic powder, onion powder, smoked paprika, and oregano.

Mix these ingredients together thoroughly.

Form this mixture into 24 small meatballs.

Arrange the meatballs on the prepared baking sheet lined with parchment paper.

Step 3: Bake the Meatballs

Place the baking sheet with the meatballs into the preheated oven.

Bake for approximately 10 minutes, or until the meatballs are cooked through.

The meatballs should be firm to the touch and browned on the outside.

Step 4: Simmer Meatballs in Marinara Sauce

While the meatballs are baking, heat marinara sauce in a large saucepan over medium-low heat.

Once the meatballs are fully cooked, transfer them carefully into the warm marinara sauce.

Allow the meatballs to simmer in the sauce for an additional 5 minutes to absorb more flavor.

Step 5: Assemble and Serve

Pour the meatballs and marinara sauce over the spaghetti squash strands in the serving bowl.

Gently mix to combine, ensuring the squash is well-coated with sauce.

Garnish the dish with freshly chopped parsley and a sprinkle of Parmesan cheese before serving.

Enjoy your delicious and nutritious spaghetti squash with meatballs!