There’s something so cozy and satisfying about a big bowl of saucy meatballs—but when you serve them over tender strands of spaghetti squash, it’s comfort food with a lighter, veggie-forward twist. The best part? The meatballs simmer right in the marinara (no searing required), staying tender and flavorful while the squash roasts at the same time.

A roasted spaghetti squash half filled with meatballs and tomato sauce sits on a metal tray; the other half is empty. A cheese grater, shredded cheese, and squash strands are nearby.

And if slicing spaghetti squash feels like a mini workout… I’ve got you. In the directions below, I share my favorite trick: microwave the squash for 3–4 minutes first to soften it up so cutting it’s easier (and safer!). You can also fully microwave the squash if you’re short on time—see notes.

A baking tray with two halves of cooked spaghetti squash: one half is plain with a fork and some strands pulled up, the other half contains spaghetti squash topped with tomato sauce and meatballs.

Spaghetti squash is one of my go-to kitchen “hacks” when you want pasta but also want to eat more veggies. That’s because when it’s roastedand fluffed, it forms spaghetti-like strands that are naturally low in calories and carbs but high in fiber and nutrients. It’s the perfect base for so many toppings… including saucy meatballs! 

Here are some of my fave spaghetti squash recipes:

Enjoy with a side of my Mediterranean Quinoa Salad!

A baking tray with two halves of cooked spaghetti squash: one half is plain with a fork and some strands pulled up, the other half contains spaghetti squash topped with tomato sauce and meatballs.
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Spaghetti Squash with Turkey Meatballs

This recipe delivers cozy pasta-night vibes with a veggie-forward twist. Tender meatballs, rich sauce, and spaghetti squash… so satisfying!
Yield: 4 servings
Prep Time: 20 minutes
Total Time: 50 minutes
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Ingredients
 

For the Meatballs

  • 1 pound ground turkey, 90–94% lean
  • ½ cup grated Parmesan cheese
  • ½ cup finely chopped fresh parsley
  • ⅓ cup Italian-seasoned breadcrumbs, preferably whole grain
  • 1 large egg, lightly beaten
  • ½ teaspoon garlic powder
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon crushed red pepper flakes, optional, for gentle heat

For the Spaghetti Squash

  • 2 medium spaghetti squash, about 2½–3 pounds each
  • 2 teaspoons olive oil
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper

For Simmering + Serving

  • 48 ounces marinara sauce, your favorite jarred or homemade
  • Freshly grated Parmesan cheese, optional
  • Extra crushed red pepper flakes, optional

Instructions
 

  • Prep the spaghetti squash: Preheat the oven to 400°F.
  • My slicing trick: Place each whole spaghetti squash in the microwave for 3–4 minutes to soften the skin and make it easier to cut. (Use 3 minutes for smaller squash.) Let it cool just enough to handle, then carefully slice in half lengthwise and scoop out the seeds.
    Note: If you pre-microwave the squash, it’s already partially cooked—so it will roast faster (see timing below).
  • Roast the spaghetti squash: Place the squash halves on a rimmed baking sheet. Drizzle evenly with olive oil and sprinkle with salt and pepper. Flip cut-side down.
    • If you did NOT microwave first: Roast 35–40 minutes, until fork-tender.
    • If you DID microwave first: Start checking at 25–30 minutes (often that’s plenty), since it’s partially cooked.
    Once cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Set aside.
  • Make the meatballs: While the squash roasts, make the meatballs. In a large bowl, combine the ground turkey, Parmesan, parsley, breadcrumbs, egg, garlic powder, salt, pepper, and crushed red pepper flakes (if using). Using your hands, gently mix just until combined—avoid overmixing so the meatballs stay tender.
    Roll into about 24 fluffy, golf-ball–size meatballs, keeping them light rather than tightly packed.
  • Simmer the meatballs in sauce: Pour the 48 ounces marinara sauce into a large, deep skillet, wide pot, or Dutch oven and bring it to a gentle simmer over medium heat. Once simmering, nestle the raw meatballs directly into the sauce in a single layer (it’s fine if they’re snug or slightly stacked). Do not stir yet—they’re delicate at this stage and can break apart.
    Spoon a little sauce over the tops (or gently nudge them to submerge), then cover, reduce the heat to low, and simmer gently for 20–25 minutes, until the meatballs are cooked through and reach an internal temperature of 165°F.
    After about 10 minutes, once the meatballs have firmed up, give them one or two very gentle stirs to prevent sticking and help them cook evenly.
  • Assemble and enjoy: Top each spaghetti squash half with 5 meatballs, plenty of sauce, and finish with optional grated Parmesan and a sprinkle of crushed red pepper flakes, if you like.

Notes

• Bonus meatballs = chef’s perks! You’ll have a few extra meatballs beyond the four plated servings… and yes, they are 100% intended for the chef to “taste-test” (quality control is important, lol).
• Microwave spaghetti squash option (fastest route): Place the whole squash in the microwave for 3–4 minutes. Remove, slice in half, and scoop out and discard the seeds. Return to the microwave and cook for another 6–8 minutes, until the flesh is soft and ready to shred with a fork.
• Make it gluten-free: Use gluten-free breadcrumbs.
• Make it dairy-free: Skip the Parmesan or use a dairy-free alternative.
• Turkey alternatives: Ground chicken or sirloin also work beautifully here.
• Storage Tips: Store meatballs and sauce together in an airtight container in the fridge for up to 3 days. Reheat gently on the stove or in the microwave. Spaghetti squash strands keep well for 2 days; rewarm and top with hot sauce + meatballs.
• Veggie Boost: Feel free to spoon sautéed spinach, mushrooms, zucchini, or peppers over the squash before adding the meatballs and sauce.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 0.5 spaghetti squash + 5 meatballsCalories: 390Carbohydrates: 38gProtein: 30gTotal Fat: 15g— Unsaturated Fat: 12g— Saturated Fat: 3gCholesterol: 90mgSodium: 790mgPotassium: 720mgFiber: 8gTotal Sugar: 16g— Natural Sugar: 16g— Added Sugar: 0gVitamin C: 25mgCalcium: 270mgIron: 4mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!