This Spaghetti Squash and Meatballs recipe is made with homemade marinara sauce and loaded with flavor. This low-carb meal is perfect for weeknight dinners and a great way to load up on vegetables.
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This post was originally published in 2018. It has since been updated.
Winter is ushering in and so are the winter vegetables like spaghetti squash! Spaghetti squash provides a great way to ditch the carbs and still enjoy a pasta-ish like dish!
Does spaghetti squash taste like pasta? No, but paired with the right ingredients it tastes great. The texture is a lot more similar to pasta than zucchini noodles are, in my opinion.
What Type of Meat to Use for the Meatballs
You can use ground turkey, ground beef, or whatever you like. Ground chuck beef typically works best and in general, meat with more fat will hold together easier.
How to Keep the Meatballs from Falling Apart
You don’t want to overwork and over-mix all of the ingredients for the meatballs. I like to use my hands because it’s a lot easier to be gentle with your hands than using a spatula or spoon. You want to mix the meat mixture until the ingredients are combined. If you over-mix the mixture, the meatballs will fall apart.
Is Squash Ok for Keto?
Absolutely! One cup of spaghetti squash has 5.5 net carbs. If you pair it with low carb ingredients, it will make the perfect macro-friendly meal.
Is Spaghetti Squash Healthy?
Spaghetti squash saves 80 calories per serving and 31 grams of carbs in comparison to pasta.
My favorite low-carb spaghetti sauce brand is Raos. You can purchase it here on Amazon. It’s made with all-natural ingredients and doesn’t have any added sugar.
How to Cook Spaghetti Squash. What’s the Best Way?
There are 3 ways to cook spaghetti squash. My favorite method is to use the Instant Pot.
Instant Pot Method: This method takes 15 minutes. Add the squash to the pot with water.
Microwave: Poke holes and microwave for 15 minutes.
Oven: Poke holes and bake for 40 minutes.
For longer spaghetti noodles, cut the squash crosswise. Check out this post on How to Cut Spaghetti Squash.
What Can I Do With the Squash Seeds?
I’m not very crafty so the seeds that I scoop out and remove go directly into my trash can. Just like pumpkin seeds, you can roast squash seeds if you wish. Check out this post on How to Roast Squash Seeds.
Freezer Tips
Yes. I have tested it two ways. I have frozen the squash strands separate from the sauce and meatballs and I have frozen them together. Both yield great results.
More Low Carb Pasta Recipes
Seafood Lasagna
Spaghetti Squash Alfredo
Low Carb Shrimp Alfredo
Zucchini Au Gratin
Cajun Shrimp Pasta
Zucchini Noodle Pasta Salad
Spaghetti Squash and Meatballs
This Spaghetti Squash and Meatballs recipe is made with homemade marinara sauce and loaded with flavor. This low-carb meal is perfect for weeknight dinners and a great way to load up on vegetables.
Ingredients
- 1 whole spaghetti squash, about 3 pounds
- 1 pound ground chuck beef (You can also use 1/2 pound ground pork and 1/2 ground chuck if desired)
- 1/4 cup finely chopped onions
- 2-3 garlic cloves, minced
- 1/4 cup shredded parmesan cheese
- 1 1/2 teaspoons Italian Seasoning, If strict keto read the label carefully to examine ingredients
- 1 egg, beaten
- salt and pepper to taste
- 2 cups Raos marinara sauce
- shredded parmesan cheese to top the marinara
- chopped parsley (optional for garnish)
Instructions
Spaghetti Squash
Microwave Method:
- Make cuts all around the spaghetti squash with a knife. Place in the microwave (medium-high) and microwave for 5 minutes.
- Open and flip the squash. Cook for an additional 5 minutes. Open and flip. Total cook time will be 15 minutes.
- Remove the squash. Allow it to rest for 10 minutes before cutting.
- Cut the spaghetti squash. Cut the spaghetti squash crosswise for long noodles, instead of lengthwise (the long way). Cutting it lengthwise will produce shorter noodles.
- Scoop out the seeds and flesh from the middle.
- Shred the squash using forks. Use paper towels to blot the strands and remove excess water.
Instant Pot Method:
- Place the trivet (comes with the Instant Pot) in the Instant Pot.
- Add 1 cup of water to the pot.
- Place the spaghetti squash on the trivet. Cover, seal, and cook for 15 minutes on Manual > High Pressure Cooking.
- Quick release the steam when the pot indicates it has finished.
- Remove the squash. Allow it to rest for 10 minutes before cutting.
- Cut the spaghetti squash. Cut the spaghetti squash crosswise for long noodles, instead of lengthwise (the long way). Cutting it lengthwise will produce shorter noodles.
- Scoop out the seeds and flesh from the middle.
- Shred the squash using forks. Use paper towels to blot the strands and remove excess water.
Oven Method:
- Preheat oven to 425 degrees.
- Make cuts all around the spaghetti squash with a knife.
- Place foil onto a sheet pan. Add the spaghetti squash. Bake for 20 minutes.
- Flip the squash and bake for additional 20 minutes.
- Remove the squash. Allow it to rest for 10 minutes before cutting.
- Cut the spaghetti squash. Cut the spaghetti squash crosswise for long noodles, instead of lengthwise (the long way). Cutting it lengthwise will produce shorter noodles.
- Scoop out the seeds and flesh from the middle.
- Shred the squash using forks. Use paper towels to blot the strands and remove excess water.
Meatballs and Marinara
- Preheat oven to 400 degrees.
- Add the beef to a large bowl. Break down the beef with a large spoon.
- Add in the onions, garlic, egg, Italian Seasoning, 1/4 cup of parmesan cheese, salt and pepper. Combine all of the ingredients.
- Use your hands to form meatballs. Make them into your desired shape and size. Makes 10-12 meatballs.
- Line a sheet pan with a silicone baking mat. Add the meatballs to the mat.
- Bake for 15-20 minutes. Mine were ready around 17 minutes. If you overcook the meatballs they will be dry.
- While the meatballs bake, heat a skillet on medium-high heat. Add the marinara and meatballs. Cook for 3-4 minutes until the marinara starts to bubble.
- Serve over the spaghetti squash.
Notes
Spaghetti squash holds water. After shredding it is important to dry the strands to prevent excess water in the dish. This is very similar to zucchini noodles.
Recommended Products
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Nutrition Information
Yield 5 Serving Size 1Amount Per Serving Calories 347Total Fat 24gCarbohydrates 7 netgProtein 28g
Danita
Sunday 14th of March 2021
I saw a video on IG where you did this recipe in the crockpot. Is it on this blog?
Danita
Monday 15th of March 2021
@staysnatched, thank you. I made this recipe today as written subbing ground turkey for beef. I used the instant pot directions for the squash and it turned out perfect. I'll have to try the chicken alfredo recipe next time.
staysnatched
Sunday 14th of March 2021
It was this recipe and it was a Crockpot pressure cooker. https://www.staysnatched.com/instant-pot-spaghetti-squash-chicken-alfredo/
Linda
Tuesday 18th of August 2020
Well this is weird. When I look it up it is showing it is very high carb on some nutritional sites. Some of the keto groups say it's a no no too
staysnatched
Tuesday 18th of August 2020
Do what works for you.
e=Esther
Sunday 12th of July 2020
Quick, easy, and tastes so good. Love that I can make the squash ahead of time for meal prep. Thank you!
staysnatched
Sunday 12th of July 2020
Yay! This is a great meal prep recipe.
Lynear king
Sunday 28th of June 2020
Do you have to boil the it before you put the sauce on it
staysnatched
Sunday 28th of June 2020
No.
shamaine
Wednesday 15th of April 2020
I made this for dinner tonight and its was another winner. Thank you for the delicious recipes!
staysnatched
Thursday 16th of April 2020
You're welcome. I'm glad you enjoyed it.