Spaghetti Squash and Meatballs is a delicious, low-carb take on a classic! Packed with savory flavor and good for you ingredients.
If there was ever a time to try spaghetti squash – a popular fall and winter squash that resembles spaghetti noodles when cooked – it’s here and now with Low-Carb Spaghetti Squash & Meatballs!
Here’s the skinny (literally) on spaghetti squash: it’s mild in flavor, easy to cook, and a popular replacement for pasta not only because of it’s aforementioned appearance, but also because it contains just 42 calories and 10 grams of carbs per cup, vs pasta’s whopping 210 calories and 42 grams of carbs per cup.
You know what we call that? An upgrade!
There’s just one problem with swapping spaghetti squash for spaghetti – it’s NOT spaghetti!
It doesn’t feel like spaghetti, it doesn’t taste like spaghetti, and I think many people are disappointed after trying spaghetti squash for the first time, thinking it was going to be the answer to their low-carb prayers. I wish!
All is not lost, however, because even though spaghetti squash doesn’t have the same taste and texture as regular spaghetti noodles, it’s still delicious topped with hearty meatballs, rich marinara sauce, and a modest amount of melted mozzarella cheese on top, just like regular spaghetti & meatballs.
Plus it can be served in its own shell. Love that1
Start with 2 medium-sized spaghetti squash, which will serve four people.
Look for spaghetti squash that are free from soft spots and are heavy for their size. A few scuff marks on the outside are fine, but we’re looking for relatively smooth skin here (#relatable).
Using a sharp paring knife, pierce the squash 5 or 6 times around the center, then microwave on a plate for 3 minutes, flipping halfway through.
Spaghetti squash is a harder-skinned squash, so the time in the microwave will help you cut the squash in half lengthwise with a super sharp knife.
Scrape out the seeds with a spoon then place the squash halves cut side up on a foil-lined and non stick-sprayed baking sheet, brush the flesh with olive oil, season liberally with salt & pepper, then roast at 400 degrees for 50-60 minutes, or until a knife inserted into the thickest part of the squash goes in easily.
Let the squash rest for 10 minutes, or until it’s cool enough to handle, then use a fork to start scraping every which way, in all directions, to loosen up the spaghetti-like strands of squash.
Since the skin is pretty thick and hard, you can really get after it without being afraid that the shell will collapse.
Once the strands have been freed and fluffed, top them with 4 meatballs.
I’ve made this dish with everything from Italian Meatballs, to Chicken Meatballs, to frozen gluten free meatballs. Make/bake while the squash is roasting.
Top the meatballs with 1/4 cup marinara sauce followed by 1/4 cup shredded fresh mozzarella cheese.
Pop the stuffed squash halves under the broiler until the cheese is golden brown and bubbly, then dig in!
Where spaghetti is soft and chewy, spaghetti squash is crisp-tender and mild in flavor. That said, it still tastes incredible under yummy meatballs, savory marinara sauce, and melty mozzarella cheese.
I also really like using spaghetti squash in this way because many recipes will have you drowning the strands in butter or oil, which, hello, tastes amazing, but kind of defeats the purpose of enjoying a low-cal food like spaghetti squash.
If you’ve been hesitant to give spaghetti squash a try, I highly recommend this recipe as your inaugural attempt!
Equipment
Ingredients
- 2 medium-sized spaghetti squash
- olive oil
- salt and pepper
- 1 cup marinara sauce
- 1 lb prepared meatballs
- 1 cup shredded mozzarella cheese
Directions
- Preheat oven to 400 degrees.
- Pierce the center of the spaghetti squash several times on all sides with a small, sharp knife then microwave for 3 minutes, flipping once. Cut spaghetti squash in half lengthwise with a very sharp knife, then remove seeds with a spoon. Lay halves cut side up on a foil-lined, non-stick sprayed half sheet pan then brush with oil and season liberally with salt and pepper. Roast for 50-60 minutes, or until a knife inserted into the thickest part of the squash meets no resistance. Let cool for 10 minutes.
- While squash is roasting, prepare and bake meatballs (see notes).
- When squash is cool enough to handle, scrape flesh every which way with a fork to loosen and fluff strands. Top with half with 4 meatballs, 1/4 cup sauce, and 1/4 cup shredded mozzarella cheese each, then broil until cheese is golden brown and bubbly.
Notes
- I like my Gluten Free Meatballs, Chicken Meatballs, or frozen gluten free meatballs (prepared) for this recipe.
Nutrition
Nutritional values are estimates only. Please read our full nutrition information disclaimer.
I made this last night and it was delicious! Thank you so much for the recipe … I had been wanting to try spaghetti squash for a long time but was afraid, ha. Fear no more!
Just made this for dinner, so yummy!
I just made this last week and love it. I will miss squash season so I plan on stocking up on them as much as I can.
I don’t read your blog until mornings so I always miss when you appear on the news! Can you tell us sooner than the night before??
I love replacing spaghetti with spaghetti squash! I’ve done it with homemade bolognese, and I’ve been wanting to try meatballs as well…
I just adore spaghetti squash. I love how you serve it in the shell/skin here. Beautiful.
I did the squash boat last night and put pulled por and bbq sauce on top! It was super good! Your boat looks fab too!!
I have never tried spaghetti squash before, but I am totally bookmarking this to try next time I’m craving a good marinara sauce. For what IS pasta but a delicious vehicle for delicious sauce?
I love spaghetti squash, it’s a great alternative to spaghetti and so good for you! I’ve also cooked it all the way in the microwave, great option if you’re short on time or impatient :)
Totally off subject but I finally picked up a jar of cookie butter from TJs and OMG, that stuff is amazing! A little to rich/sweet to each too much straight out of the jar (which is probably a good thing) but I’m thinking about all the things I can dip in it or add it to!
My roommates LOVE when I make spaghetti squash, except I make it a little differently:
I put the entire squash into a pot of boiling water and cook it as I would spaghetti. When it is soft enough for me to slide a knife through its skin towards the center. I take it out, throw out the seeds, and hollow the “spaghetti” out. Voila!
I usually make it with a bolognese: saute onions and garlic, add mince meat, add a can of crushed tomatoes, generously sprinkle basil, oregano, salt and pepper,and that is it.
Tastes just as good as a big bowl of spaghetti bolognese
I use spag squash as a quick weeknight meal. I usually just split in half put cut sides down in a bowl (ok to overlap) with a little water and microwave for 12 minutes. Then toss with Arrabiata sauce.
I haven’t tried microwaving it prior to cutting it so that would take a little of the time off the time I steam it.
I love spaghetti squash because it gives me the satisfaction of regular spaghetti without the bloated carbed out feeling afterward. Never did I think of it as an opportunity for one less dirty plate. You’re a genius! But I think all of your readers already knew that. ;)
What kind of camera are you using? Your photos look amazing!
I cook mine whole in the oven for an hour at 350, (poke a few holes in it first) then turn off the oven and let it sit for another hour. It slices like buttah!! This recipe looks great, would never have thought to serve it this way!