Kalyn's Kitchen

Roasted Spaghetti Squash and Meatballs

Roasted Spaghetti Squash and Meatballs has spaghetti squash, homemade tomato-garlic sauce, and chicken meatballs for a quick dinner. 

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Roasted Spaghetti Squash with Homemade Tomato-Garlic Sauce and Chicken Sausage Meatballs found on KalynsKitchen.com

I’m not sure why I was a little slow to warm up to the idea of spaghetti squash as a replacement for pasta, because I certainly enjoyed it when I made Spaghetti Squash and Chard Gratin and Twice Baked Spaghetti Squash with Pesto and Parmesan. Whatever the reason this is the very first time I’ve ever cooked spaghetti squash to serve with tomato sauce, and this Roasted Spaghetti Squash and Meatballs was really quite delish.

It’s true you don’t get the feel of biting into al dente spaghetti, but the trade-off for a lower-carb Italian dinner is a pretty good one. In this recipe I used Sabatino’s Roasted Garlic and Basil Chicken Meatballs, which is another one of my Costco finds, but you can use any kind of chicken or turkey meatballs that appeal to you; check the package to make sure it’s low-carb and gluten-free if you care about that. And keep reading for how to make this tasty dinner idea even lower in carbs, enjoy!

How Can You Make This Dinner Lower in Carbs?

I was a bit surprised that this dinner with roasted spaghetti squash, homemade tomato sauce, and chicken-garlic meatballs comes to 20 net carbs when I calculated the nutritional information. This could be a lower-carb dinner if you double the amount of meatballs in each servings and make the other ingredients into six servings to be served with a low-carb salad on the side.

Roasted Spaghetti Squash with Tomato-Garlic Sauce and Chicken Meatballs found on KalynsKitchen.com

How to Make Roasted Spaghetti Squash and Meatballs:

(Scroll down for complete recipe with nutritional information.)

    1. Maybe the hardest part of this recipe is cutting the spaghetti squash into four sections so you can season it and so it will roast a little faster.  Some people recommend microwaving it for a few minutes to make it easier to cut through the skin, but I haven’t had to do that. I seasoned the squash with Italian Herb Seasoning (affiliate link), and roasted it at 400F/200C for about 50 minutes.
    2. While the  squash cooks make the sauce. Start by sauteeing a generous amount of freshly minced garlic in olive oil.
    3. Then add tomatoes, tomato sauce, ground fennel, Italian herb blend, and chicken stock and simmer.
    4. While the sauce simmers, brown the meatballs.  (My apologies for requiring you to dirty two pans, but I really think you need to get the sauce simmering before you cook the meatballs.)
    5. When the meatballs are very well browned, add them to the sauce and continue to simmer.
    6. The spaghetti squash is done when it strings apart easily with a fork, but is still firm enough to stay together in strings of “spaghetti.”
    7. By now the sauce should be thickened and reduced quite a bit. I used a medium-large spaghetti squash, which made four servings, with each person getting 3 chicken meatballs and a generous amount of sauce. Serve with freshly-grated Parmesan if you have some!

    More Tasty Ideas with Spaghetti Squash:

    Oven Baked Stuffed Squash Boats ~ Dine and Dish
    Spaghetti Squash and Chard Gratin ~ Kalyn’s Kitchen
    Spaghetti Squash New Mexican with Black Beans and Lime ~ Gluten Free Goddess
    Twice Baked Spaghetti Squash with Pesto and Parmesan ~ Kalyn’s Kitchen
    Spaghetti Squash with Sausage ~ White on Rice Couple

    Roasted Spaghetti Squash and Meatballs

    Roasted Spaghetti Squash and Meatballs

    Yield 4 servings
    Prep Time 10 minutes
    Cook Time 50 minutes
    Total Time 1 hour

    Roasted Spaghetti Squash and Meatballs is a quick and healthy dinner.

    Ingredients

    For Sauce and Meatballs:

    • 2 T freshly minced garlic (do not use garlic from a jar)
    • 1 T + 2 tsp. olive oil
    • two 14.5 oz. cans petite diced tomatoes
    • one 8 oz. can tomato sauce
    • 1/2 cup chicken broth
    • 2 tsp. Italian Herb Blend
    • 1/4 tsp. ground fennel
    • 12 Sabatino’s Roasted Garlic and Basil Chicken Meatballs (see notes)
    • freshly grated Parmesan cheese for serving (optional)

    For Spaghetti Squash:

    • 1 large spaghetti squash
    • 1 T olive oil
    • 1 T Italian Herb Blend (see notes)

    Instructions

    1. Preheat oven to 400F/200C.  Cut the spaghetti squash in half lengthwise and then cut each half lengthwise again to make four pieces.
    2. Spray a baking sheet with olive oil or non-stick spray and put the spaghetti squash on the baking sheet.
    3. Spray or brush the top side of each squash with olive oil and then sprinkle each piece with about 3/4 teaspoon of Italian Herb Seasoning (affiliate link).
    4. Roast the squash until it strings apart easily with a fork, about 50 minutes.
    5. While the squash cooks, heat the 1 tablespoon of olive oil in a large frying pan over medium heat and saute the minced garlic just until it starts to barely show some color.  (Don’t overcook the garlic or it will be bitter.)
    6. Add the diced tomatoes, tomato sauce, chicken stock, 2 tsp. Italian Herb Blend, and ground fennel and let the sauce come to a simmer.
    7. In another large frying pan, heat the 2 tsp. of olive oil and cook the meatballs until they are nicely browned on all sides.  When meatballs are browned, add them to the sauce and continue to simmer over low heat.
    8. When the spaghetti squash is done, scrape each piece with a fork to shred the squash apart into “spaghetti,” discarding the skin.
    9. Arrange the shredded squash on four plates, top each one with 3 meatballs, and spoon sauce over the top.  Serve hot, with freshly grated Parmesan cheese if desired.

    Notes

    Use any chicken meatballs you prefer for this recipe.

    Recipe created by Kalyn when she discovered Sabatino’s Roasted Garlic and Basil Chicken Meatballs at Costco and decided to experiment with them. 

    Nutrition Information:

    Yield:

    4

    Serving Size:

    1

    Amount Per Serving: Calories: 258Total Fat: 13gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 46mgSodium: 644mgCarbohydrates: 27gFiber: 7gSugar: 11gProtein: 12g

    Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

    If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

    Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
    Spaghetti squash is such a low-glycemic food that it’s even approved for Phase One of the South Beach Diet, and even though the tomatoes and spaghetti squash have some carbs, the Sabatino’s Roasted Garlic and Basil Chicken Meatballs have only 2 carbs in the serving size of 3 meatballs I used. Double the amount of meatballs and make the sauce and spaghetti squash stretch to six servings if you want to decrease the carbs. (Sabatino’s has no idea I am featuring their meatballs, just in case you were wondering!)

    Find More Recipes Like This One:
    Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

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    14 Comments on “Roasted Spaghetti Squash and Meatballs”

  1. Thanks Michelle. And I think this sauce with white beans or lentils would be delicious over the spaghetti squash!

  2. Now THIS is a recipe that inspires me to cook spaghetti squash VERY soon! There seem to be a lot of variations one could have on the meatballs as well, which is nice. I wonder how it would taste with legumes instead of the meatballs, for a vegetarian twist?

  3. THIS RECIPE is absolute perfection, so delicious! I am completely obsessed with spaghetti squash and these chicken meat balls look like it would compliment it perfectly 🙂

  4. Like one of the other posters I also have a spaghetti squash on the counter just waiting to be cooked. ? This recipe looks just like the one to try. I don't think my Costco has the meatballs but I'll check to see. Thanks Kalyn for another great sounding recipe.

  5. Hi Kayln, I first tried spaghetti squash with a red sauce years ago when looking for ways to use up leftover Thanksgiving turkey and I came upon this recipe. I make this all the time now, and it always impresses. If it's not after a holiday, I use ground turkey – or sometimes beans for a vegetarian option. I realize this comment won't be published, due to the link to the recipe with is on another page. But I wanted to share it with you anyways, as I thought you would really enjoy it! Take care!

    http://www.fabulousfoods.com/recipes/spicy-chicken-and-spaghetti-squash-skillet

  6. Carolyn, not sure what you mean by that question. These are pre-made meatballs. If I made my own I would definitely use turkey.

  7. Love, love, love spaghetti squash! Now if I could only turn my kids onto it as well. Now I'll have to try the chicken meatballs, as opposed to our traditional turkey meatballs. I'm curious though – what's the difference when using ground chicken?

  8. I love that I may be inspiring people to try new things with their spaghetti squash.

  9. I do have a spaghetti squash sitting on the counter….hmmm.

  10. Spaghetti squash is on the menu for tonight. Now I'm wishing I had some sausage to serve with it.

  11. This is one of my favorite healthy comfort food meals! Except I usually do lean beef meatballs. Love the addition of the seasononing on the squash while it cooks!

  12. Joanne and Lydia, I was impressed with how much I enjoyed this; glad I finally tried the spaghetti squash as pasta.

  13. I don't cook with spaghetti squash often enough, and every time I do, I remember how good it is. Funny, but I've never made it as "spaghetti and meatballs". This looks delicious.

  14. I've never paired spaghetti squash with pasta sauce either! Not sure why but it might have something to do with the fact that I've always thought of it as it's own thing and not necessarily as a pasta substitute. This dish sounds delicious though! Total comfort food!