If you’re on the hunt for a recipe that checks all the boxes—low carb, high fat, gluten-free, and downright delicious—this spaghetti squash with meatballs is about to become your new favorite meal.
Picture this: tender strands of roasted spaghetti squash soaking up all the goodness of juicy, savory meatballs and a rich marinara sauce.
It’s hearty, satisfying, and somehow manages to feel like a treat while being totally guilt-free.
The best part? It fits seamlessly into your healthy lifestyle. Let’s dive in!
What You’ll Need:
For the Spaghetti Squash:
- 1 medium spaghetti squash
- 2 tablespoons olive oil
- Salt and pepper to taste
For the Meatballs:
- 1 pound ground beef (80/20 for a higher fat content)
- 1/4 cup almond flour (or pork rind crumbs for extra keto points)
- 1/4 cup grated Parmesan cheese
- 1 egg
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
For the Marinara Sauce:
- 2 cups sugar-free marinara sauce
- 1 tablespoon olive oil
- 1/2 teaspoon red pepper flakes (optional)
- 1/2 teaspoon garlic powder
Why You’ll Love This Recipe
- Low Carb & Keto Perfection – With spaghetti squash standing in for traditional pasta, this meal keeps your carb count low while still giving you that classic comfort food vibe.
- Nutritious and satisfying – This dish has healthy fats added with a good amount of protein to keep your body running and will keep you full for hours. No after-dinner snacking here!
- Meal prep-friendly – make ahead, and you will have an easy dinner or lunch all week. I promise, future you will thank you.
- Gluten-Free Goodie – This recipe encompasses all ingredients that are inherently gluten-free, hence perfect for those who have gluten intolerance or other diet restrictions.
Step-by-Step Instructions
1. Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the insides with olive oil, then sprinkle with salt and pepper. Place squash, cut side down, on prepared baking sheet. Roast 35-40 minutes, or until flesh is tender and easily shreds with a fork. Let cool slightly. Then, using a fork, create spaghetti-like strands. Pro tip: do not discard the seeds; they are delicious roasted into a crunchy snack!
2. Make the Meatballs
While the squash roasts, make the meatballs. In a large bowl combine the ground beef, almond flour, Parmesan, egg, garlic, oregano, basil, salt and pepper. Mix until just combined—do not overmix or meatballs can be tough. And let’s face it: a tough meatball is no fun.
Roll the mixture into 1-inch balls and place them on a parchment-lined baking sheet. Bake at 400°F for 18-20 minutes, or until cooked through.
3. Prepare the Marinara Sauce
Place olive oil in a saucepan heated to medium-low. Add the marinara sauce, red pepper flakes if using, and garlic powder. Let this simmer for 10 minutes, stirring periodically. Smell? Absolute heaven.
4. Assemble the Dish
Divide the spaghetti squash strands between plates or bowls. Top each serving with a hearty portion of meatballs and marinara sauce. Top each serving with fresh basil and extra Parmesan cheese. Because there is never such a thing as too much cheese, right?.
Storage Tips & Meal Prep Ideas
- Refrigerate: Allow leftovers to cool completely and then store in airtight containers in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave.
- Freeze: Meatballs and sauce freeze beautifully! Place them in a separate freezer-safe container and store in the freezer for up to 3 months. Thaw in the fridge overnight before reheating.
- Meal Prep Hack: Roast the spaghetti squash and make the meatballs ahead of time. Then, just heat everything up and assemble when you’re ready to eat. Easy peasy!
Nutritional Information (Per Serving):
- Calories: 420
- Protein: 20g
- Carbs: 8g
- Fiber: 3g
- Net Carbs: 5g
- Fat: 35g
FAQ
Can I use a different type of meat for the meatballs?
You absolutely can! You can use ground turkey, chicken, or even pork. Just note the fat content will be different, so that will alter the overall keto macros. But hey, variety is the spice of life!
What can I use instead of spaghetti squash?
You can use zucchini noodles, or even shirataki noodles, as great low-carb alternatives. Take your pick and go with it!
Is this recipe kid-friendly?
Yes! Kids love the fun, spaghetti-like texture of the squash and the savory meatballs. Obviously, many do not like things super spicy so you may want to exclude the red pepper flakes from the sauce.
How do I pick a good spaghetti squash?
Ripe, or fully matured, will be firm and not have soft spots or blemishes. It should feel heavy compared to its size. Tap it-it’s ready if the sound is hollow.
Looking for More Keto Inspiration?
If you loved this spaghetti squash with meatballs, don’t miss out on our Savory Lamb and Chickpea Tagine.
It’s another keto-friendly favorite that’s sure to keep your taste buds happy and your carb count low.
Let’s keep your keto on point and delicious!