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Keto Low-Carb Spaghetti Squash Pasta with Marinara Sauce & Meatballs

Keto Low-Carb Spaghetti Squash Pasta with Marinara Sauce and Meatballs is a quick and easy alternative recipe perfect for keto diets. This dish includes low-carb tomato sauce and pasta brands. You can even use the sauce and meatballs with shirataki zero-carb, carb-free noodles. This recipe is freezer-friendly and great for meal prep.

spaghetti squash marinara in a white bowl

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FOR THE FULL LIST OF INGREDIENTS AND COMPREHENSIVE INSTRUCTIONS, PLEASE SEE THE RECIPE CARD AT THE END OF THIS POST. BEFORE YOU SCROLL, THERE’S IMPORTANT INFORMATION IN THIS BLOG POST.

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.

ingredients for keto low carb spaghetti squash marinara

Can I Eat Pasta on the Keto Diet?

No, pasta has starch and high net carbs and aren’t recommended for keto.

spaghetti squash on a flat surface

What is the Lowest Carb Pasta

Shirataki Noodles also known as have zero carbs and are great for keto. Click the link to check them out on Amazon.

raw beef in a bowl with seasoning

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.

spaghetti squash strands on a cutting board

Is Spaghetti Squash Healthy?

Spaghetti squash saves 80 calories per serving and 31 grams of carbs in comparison to pasta.

marinara sauce in a skillet

Can I Eat Egg Noodles on Keto?

Egg noodles have starch and carbs. I recommend zucchini, spaghetti squash, or miracle noodles.

Low Carb Alternatives for Pasta

Zucchini noodles (zoodles), spaghetti squash, and miracle noodles are all great options.

Keto Marinara Sauce Brands

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.

Raos marinara sauce in a jar

How Do You Cook it? 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.

spaghetti squash marinara in a white bowl

Keto Pasta Recipes

Keto Low Carb Shrimp Alfredo Zucchini Noodles

Keto Low Carb Spaghetti Squash Chicken Alfredo

spaghetti squash marinara in a white bowl

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.

spaghetti squash marinara in a white bowl with a white plate

Is It Freezer Friendly?

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.

spaghetti squash marinara in a white bowl

More Keto Recipes

Keto Copycat PF Changs Chicken Lettuce Wraps
Keto Starbucks Pumpkin Spice Latte
Keto Bacon Cheeseburger Casserole
Keto Cheesecake
Keto Peanut Butter Cookies
Keto Avocado Brownies
Keto Chocolate Chip Cheesecake Fat Bombs
Keto Pumpkin Spice Fat Bombs

spaghetti squash marinara in a white bowl

Keto Low-Carb Spaghetti Squash Marinara and Meatballs

Yield: 5
Prep Time: 5 minutes
Cook Time: 35 minutes
Spaghetti Squash Cool Time: 10 minutes
Total Time: 50 minutes

Keto Low-Carb Spaghetti Squash Pasta with Marinara Sauce and Meatballs is a quick and easy alternative recipe perfect for keto diets. This dish includes low-carb tomato sauce and pasta brands. You can even use the sauce and meatballs with shirataki zero-carb, carb-free noodles. This recipe is freezer-friendly and great for meal prep.

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:

  1. Make cuts all around the spaghetti squash with a knife. Place in the microwave (medium-high) and microwave for 5 minutes.
  2. Open and flip the squash. Cook for an additional 5 minutes. Open and flip. Total cook time will be 15 minutes.
  3. Remove the squash. Allow it to rest for 10 minutes before cutting.
  4. 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.
  5. Scoop out the seeds and flesh from the middle.
  6. Shred the squash using forks. Use paper towels to blot the strands and remove excess water.

Instant Pot Method:

  1. Place the trivet (comes with the Instant Pot) in the Instant Pot.
  2. Add 1 cup of water to the pot.
  3. Place the spaghetti squash on the trivet. Cover, seal, and cook for 15 minutes on Manual > High Pressure Cooking.
  4. Quick release the steam when the pot indicates it has finished.
  5. Remove the squash. Allow it to rest for 10 minutes before cutting.
  6. 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.
  7. Scoop out the seeds and flesh from the middle.
  8. Shred the squash using forks. Use paper towels to blot the strands and remove excess water.

Oven Method:

  1. Preheat oven to 425 degrees.
  2. Make cuts all around the spaghetti squash with a knife.
  3. Place foil onto a sheet pan. Add the spaghetti squash. Bake for 20 minutes.
  4. Flip the squash and bake for additional 20 minutes.
  5. Remove the squash. Allow it to rest for 10 minutes before cutting.
  6. 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.
  7. Scoop out the seeds and flesh from the middle.
  8. Shred the squash using forks. Use paper towels to blot the strands and remove excess water.

Meatballs and Marinara

  1. Preheat oven to 400 degrees.
  2. Add the beef to a large bowl. Break down the beef with a large spoon.
  3. Add in the onions, garlic, egg, Italian Seasoning, 1/4 cup of parmesan cheese, salt and pepper. Combine all of the ingredients.
  4. Use your hands to form meatballs. Make them into your desired shape and size. Makes 10-12 meatballs.
  5. Line a sheet pan with a silicone baking mat. Add the meatballs to the mat.
  6. Bake for 15-20 minutes. Mine were ready around 17 minutes. If you overcook the meatballs they will be dry.
  7. 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.
  8. 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.

Nutrition Information
Yield 5 Serving Size 1
Amount Per Serving Calories 347Total Fat 24gCarbohydrates 7 netgProtein 28g
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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.

Friday 17th of January 2020

Yep this is good! It's in my keto rotation now and I am desperately needing things to make that we like. Thank you!! Also appreciate all the methods of cooking spaghetti squash! I'd never had it before by the way and it is so good.

staysnatched

Monday 20th of January 2020

You're welcome! I'm so glad you enjoyed the recipe!