How to Prepare and Cook Meatball Spaghetti Squash

How to Prepare and Cook Meatball Spaghetti Squash

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Meatball Spaghetti Squash Recipe

Do you want a healthy, tasty meal that is easy on your waistline? Try this delicious meatball spaghetti squash recipe. 

With succulent meatballs, tender spaghetti squash, and a rich tomato sauce, this dish is a celebration of flavor and healthiness. It’s perfect for anyone seeking a lighter alternative to traditional pasta dishes without sacrificing flavor. 

Meatball spaghetti squash is also  a great option for those following a low-carb or gluten-free diet, as spaghetti squash serves as a nutritious substitute for pasta. 

Nutritional Value: Meatball Spaghetti Squash Recipe

The Meatball Spaghetti Squash recipe is a symphony of flavors and textures, designed to tantalize your taste buds and leave you craving for more. 

This recipe is a nutritious and flavorful dish that offers a balanced combination of protein, carbohydrates, and essential nutrients. 

Each serving provides around 350 to 400 calories, with approximately 25 to 30 grams of protein, 20 to 25 grams of carbohydrates, and 10 to 15 grams of fat. The dish is rich in fiber, vitamins, and minerals, including vitamin A, vitamin C, potassium, and calcium. 

With its low sodium content and wholesome ingredients, Meatball Spaghetti Squash is a satisfying meal option suitable for a variety of dietary preferences.

Step-by-Step Recipe for Mexican Black Beans Wrap

Meatball Spaghetti Squash Recipe


  • 454 grams Extra Lean Ground Beef
  • 1/2 Yellow Onion (small, finely diced)
  • 1 Garlic clove, minced
  • 1 tsp Dried Basil
  • 1 tsp Dried Thyme
  • 1/4 tsp Sea Salt
  • 2 Spaghetti Squash (medium, halved lengthwise, seeds removed)
  • 1/2 cup Tomato Sauce


  • Preheat your oven to 425°F (220°C). Line two baking sheets with parchment paper for easy cleanup.

  • Prepare the Meatballs: In a mixing bowl, combine the extra lean ground beef, finely diced yellow onion, minced garlic, dried basil, dried thyme, and sea salt. Mix well until all the ingredients are evenly distributed. Shape the mixture into meatballs of your desired size and place them on one of the prepared baking sheets.

  • Roast the Spaghetti Squash: On the other baking sheet, place the halved spaghetti squash flesh-side down. Roast in the preheated oven for about 30 to 35 minutes, or until the squash is fork-tender. This process allows the natural sugars in the squash to caramelize, enhancing its sweetness and flavor.

  • Bake the Meatballs: While the spaghetti squash is roasting, bake the meatballs in the oven for 15 to 20 minutes, or until they are cooked through and golden brown on the outside. Cooking the meatballs separately ensures that they retain their shape and flavor without getting soggy from the squash’s moisture.

  • Warm the Tomato Sauce: In a saucepan, warm up the tomato sauce over low to medium heat. You can customize the sauce with additional herbs and spices to suit your taste preferences.

  • Shred the Spaghetti Squash: Once the spaghetti squash is cool enough to handle, use a fork to gently scrape the flesh into strands, resembling spaghetti noodles. This step is where the magic happens, transforming humble squash into a low-carb alternative to pasta.

  • Assemble and Serve: Arrange a generous portion of shredded spaghetti squash on each plate, top with meatballs, and drizzle with warm tomato sauce. Garnish with fresh basil leaves, grated parmesan cheese, or nutritional yeast for an extra burst of flavor and visual appeal.

READ ALSO: How to Cook Healthy Zucchini Noodles and Salmon


Any leftovers can be stored in an airtight container in the refrigerator for up to three days. Simply reheat in the microwave or oven for a quick and satisfying meal.

Serving Size

One serving typically includes three to four meatballs and half of a spaghetti squash, providing a hearty and nutritious meal that’s perfect for lunch or dinner.

More Flavor

Feel free to customize the meatball mixture with additional herbs and spices, such as dried oregano, rosemary, or parsley. For added moisture and binding, you can add ingredients like Worcestershire sauce, breadcrumbs, or eggs.

Experiment with different types of sauces, such as marinara or spaghetti sauce, to elevate the flavor profile of the dish even further.

Additional Toppings

For the ultimate finishing touch, garnish your meatball spaghetti squash with fresh basil leaves, grated parmesan cheese, or nutritional yeast.

These toppings not only add a pop of color but also enhance the taste and texture of the dish, taking it to the next level of culinary delight.

Save Time

Short on time? You can streamline the cooking process by using store-bought frozen meatballs instead of making them from scratch.

This convenient shortcut allows you to enjoy the same delicious flavors with minimal effort, making it perfect for busy weeknights or last-minute meals.

Food and Drink Pairings

Wondering what to serve alongside this delectable dish? Here are a few pairing suggestions to complement the flavors of Meatball Spaghetti Squash:

  • Side Salad: A crisp, refreshing salad with a tangy vinaigrette provides a lovely contrast to the richness of the meatballs and squash.

  • Garlic Bread: Indulge your carb cravings with a slice of warm, garlic-infused bread for a comforting accompaniment.

  • Chianti Wine: The fruity notes of Chianti wine pair beautifully with the savory flavors of the meatballs and tomato sauce, enhancing the dining experience.

READ ALSO: How to Cook Spinach and Sweet Potato Frittata For Brunch

Health Benefits of Spaghetti Squash

Meatball Spaghetti Squash Recipe

Spaghetti squash is a tasty pasta substitute with many health benefits that make it a valuable diet addition. Here are some of the top health benefits of spaghetti squash:

Low in calories and carbohydrates

Spaghetti squash is naturally low in calories and carbohydrates, making it an excellent choice for women looking to manage their weight or reduce their carb intake. 

A one-cup serving of cooked spaghetti squash contains only about 40 calories and 10 grams of carbohydrates, compared to around 200 calories and 40 grams of carbohydrates in a cup of cooked pasta.

High in fiber

Spaghetti squash is rich in dietary fiber, which is essential for digestive health and regular bowel movements. Fiber also helps promote feelings of fullness and satiety, making it easier to control appetite and manage weight.

Rich in vitamins and minerals

Spaghetti squash is a good source of various vitamins and minerals, including vitamin C, vitamin A, potassium, and manganese. These nutrients play key roles in supporting immune function, vision health, bone health, and overall well-being.

Antioxidant properties

Spaghetti squash contains antioxidants such as beta-carotene and vitamin C, which help neutralize harmful free radicals in the body and protect against chronic diseases like heart disease, cancer, and diabetes.

Supports heart health

The high fiber and potassium content of spaghetti squash can help lower cholesterol levels, regulate blood pressure, and reduce the risk of heart disease.

Potassium is particularly important for maintaining healthy blood pressure levels and preventing hypertension.

Promotes weight loss

Due to its low calorie and carbohydrate content, spaghetti squash is a popular choice for individuals following weight loss diets or looking to maintain a healthy weight.

It can be used as a substitute for higher-calorie pasta dishes, allowing for greater portion sizes with fewer calories.

READ ALSO: How to Prepare and Cook Moroccan Chickpea Stew

Closing Thoughts

This meatball spaghetti squash recipe offers a nutritious and satisfying meal option that’s perfect for anyone looking to enjoy a flavorful dish without compromising their health goals. 

With its balanced macronutrient profile and abundance of vitamins and minerals, this recipe is sure to become a staple in your culinary repertoire.

Feel free to give this recipe a try and experience the magic for yourself!

♡ Love ♡,


About me

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs. After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life. Her additional qualifications include: Neuro Athletics Coaching Certificate (NACC) from Neuro Athletics, Meditation Teacher Training from Yoga Coach, Fashion Styling from the Australian Style Institute, and Advanced Personal Colour Analysis from AOPI.
Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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