Baked Spaghetti Squash and Meatballs

Here’s a cozy dinner idea when you want comfort food without the carb overload—Spaghetti Squash and Meatballs. The squash roasts up into soft, stringy strands that mimic noodles, while homemade meatballs and marinara bring all the hearty flavor you’d expect from a classic pasta night. It’s a clever and delicious way to lighten up your meal without sacrificing taste.

Pair it with some warm homemade rolls and a big bowl of salad, and dinner’s done.

Why I Love This Meal

Once I figured out a quicker way to roast spaghetti squash—just cut it in half and roast it open-side down—I couldn’t wait to turn it into a full meal. And for me, that almost always means meatballs.

I’ve been making meatballs for years in all forms—classic, Greek, even Swedish—but pairing them with spaghetti squash might just be my new favorite. You still get all the cozy flavors of spaghetti and meatballs, but it’s lighter and honestly, even more satisfying in its own way.

If you’re cutting carbs, trying to eat more veggies, or just looking for something different, this one’s worth a spot in your dinner rotation.

Tips for Picking a Good Spaghetti Squash

Not all squashes are equal, and the right one will make this dish even better. Here’s what to look for:

• Firm and heavy – It should feel solid when you pick it up.
• Bright yellow skin – Skip any that have lots of dark patches or soft spots.
• Dry stem – A firm, dry stem usually means it was harvested at the right time.
• Medium size is best – Bigger ones can be stringy and tougher to cook evenly.

How to Roast Spaghetti Squash

Roasting brings out the natural sweetness and gives it that perfect soft-but-not-mushy texture.

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. Trim both ends, then slice the squash in half lengthwise. Scoop out the seeds with a spoon.
3. Brush with olive oil and season generously with salt and pepper.
4. Place face-down on the baking sheet and roast until a fork slides in easily—this can take anywhere from 30 to 45 minutes depending on size.
5. Let cool slightly, then use a fork to scrape out the strands. They’ll look just like spaghetti.

Pro tip: If the squash is too tough to cut raw, pop it in the microwave for 3–5 minutes to soften the skin before slicing.

Let’s Talk Meatballs (And Tips for the Best Texture)

Here’s how I keep my meatballs tender, flavorful, and never dry:

• Keep the meat cold while shaping to help them hold together better.
• Grate the onion instead of chopping—this spreads the flavor without making the texture chunky.
• Use panko breadcrumbs for that light, almost airy center.
• Grease your hands with a little cooking spray or oil to keep the meat from sticking while you roll them.
• Season everything generously—taste your marinara, squash, and a tester meatball if you can, and adjust if needed.

Once they’re shaped, bake or pan-fry them until they’re golden and fully cooked. You’ll know they’re ready when the internal temp hits 165°F.

Serving Suggestions

Scoop those squash strands right back into their shells or plate them in bowls. Top with a generous ladle of marinara (store-bought or homemade—whatever works), add your meatballs, and finish with:

• Freshly grated Parmesan
• Chopped parsley or basil
• A drizzle of olive oil or even chili oil for a little heat

Side Dish Ideas:

• Crisp Caesar salad or a quick garden salad with vinaigrette
• Roasted broccoli, steamed carrots, or green beans

How to Store Leftovers or Meal Prep

This dish stores beautifully, making it perfect for make-ahead lunches or a fast dinner midweek.

In the Fridge:

• Store meatballs and spaghetti squash separately in airtight containers for up to 4 days.
• When reheating, splash a little extra marinara over everything to keep it from drying out.

Freezer-Friendly:

• Meatballs freeze like a dream. Let them cool, then freeze in a single layer on a tray before transferring to a bag or container. They’ll last about 2–3 months.
• I don’t recommend freezing cooked squash—it gets watery and mushy when thawed.

Meal Prep Tip:

• Roast the squash and cook the meatballs ahead of time, then just assemble and heat when you’re ready to eat. You can even pre-pack single servings for lunch.

FAQs About Spaghetti Squash and Meatballs

Can I use beef or chicken instead of turkey?
Absolutely. Just make sure to keep the meat lean and well-seasoned. Pork works too, but it’ll be a bit richer.

How do I know when the squash is done roasting?
Stick a fork into the skin—it should pierce through easily. The flesh should feel tender and scrape into strands without resistance.

What’s the best sauce to use?
Use what you love! A simple marinara with garlic and basil works great, but you can switch things up with spicy arrabbiata or even a creamy tomato sauce.

Is this kid-friendly?
Yes! Especially if you serve it in the squash boats—it’s fun to eat and familiar enough with the meatballs and red sauce.

Yield: 4

Baked Spaghetti Squash and Meatballs

Print

Spaghetti Squash with Meatballs is a flavor-packed, low-carb alternative to traditional pasta. Nutritious squash pairs perfectly with tender meatballs and your favorite marinara—an easy, customizable meal for any night!

Prep Time 40 minutes

Cook Time 1 hour

Total Time 1 hour 40 minutes

Ingredients

Meatballs

• Cooking spray
• 1 large yellow onion, peeled and grated on large holes of grater (see Note 1)
• 1 pound ground turkey (93/7)
• 1/2 cup panko breadcrumbs (see Note 2)
• 1/3 cup grated Parmesan cheese (see Note 3)
• 2 tablespoons olive oil
• 1/4 cup finely chopped fresh parsley
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon beef bouillon powder (see Note 4)
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1 large egg
• 2 teaspoons Worcestershire sauce

Spaghetti Squash

• 2 medium-sized spaghetti squash
• Olive oil
• Salt and pepper
• 3 cups marinara sauce (homemade or good store-bought)
• Fresh flat-leaf parsley (optional topping)
• Freshly grated Parmesan cheese (optional topping)

Instructions

1. Preheat oven to 400°F. Line an extra-large (15×21-inch) sheet pan with parchment paper and set aside. Cut off the stem and base of the spaghetti squash, then slice in half lengthwise. Scoop out and discard the seeds.
   
2. Drizzle each squash half with 1 teaspoon of olive oil and season with 1/4 teaspoon salt and 1/16 teaspoon pepper. Place squash halves cut side down on the prepared pan. Roast for 40–60 minutes, or until fork tender.
   
3. While the squash is roasting, prepare the meatballs. Keep the oven at 400°F. Grease a large, unlined sheet pan with cooking spray. Grate onion until you have 1/2 cup and add to a large bowl. Gently knead all meatball ingredients together until combined, being careful not to overmix.
   
4. Use a tablespoon to scoop heaping spoonfuls of the mixture and roll into balls, aiming for about 30 evenly-sized meatballs. Lightly grease hands with cooking spray to make rolling easier.
   
5. Place meatballs on the prepared pan, spaced evenly. Spray generously with cooking spray. Bake for 18 minutes, then flip and bake an additional 5–10 minutes, until golden brown and cooked through.
   
6. While meatballs cook, warm marinara sauce in a small pot. Once done, toss meatballs in the sauce. Fluff squash interiors with a fork to create “spaghetti.” Top with sauced meatballs. Garnish with fresh parsley and Parmesan if desired. Add extra pepper or a drizzle of olive oil to taste. Serve immediately.
   

Notes

• Grating the onion ensures an even texture and flavor in the meatballs without raw chunks.
• Panko breadcrumbs provide a lighter, crispier texture than traditional breadcrumbs.
• Use fresh, refrigerated grated Parmesan or grate from a block. Avoid shelf-stable varieties for best flavor.
• Beef bouillon powder and Worcestershire sauce add rich flavor that enhances the meatballs.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 747Total Fat 39gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 25gCholesterol 179mgSodium 1837mgCarbohydrates 62gFiber 12gSugar 25gProtein 41g

Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.

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Final Thoughts

Spaghetti Squash and Meatballs is the kind of meal I make when I want something hearty but don’t want to feel weighed down afterward. It’s comforting, full of flavor, and flexible enough to suit whatever mood I’m in—classic, spicy, extra cheesy… you name it.

Hope you give this one a try. If you do, let me know how you served it—I’m always looking for new topping ideas or twists!

Try other recipes:

• Kale and Spaghetti Squash
• Boursin Spaghetti Squash
• Spaghetti Squash Bolognese