There’s something wonderfully cozy about a bowl of tender meatballs smothered in marinara. In this Spaghetti Squash with Turkey Meatballs, I serve them over golden strands of roasted squash for a veggie-forward spin on spaghetti and meatballs. It’s every bit as saucy and satisfying!

A spaghetti squash half filled with tender spaghetti squash strands and savory turkey meatballs in tomato sauce, topped with grated cheese, served on a white plate with a fork, alongside extra cheese and fresh herbs for garnish. Enjoy this wholesome Turkey Meatballs with Spaghetti Squash dish for a satisfying and delicious meal.

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As a dietitian, I love using spaghetti squash to work more produce into a comfort-food dinner. It’s naturally lower in carbohydrates and calories than traditional pasta while still providing fiber and valuable nutrients. Plus, the turkey meatballs bring plenty of protein to the plate.

Here are some of my fave spaghetti squash recipes:

Baked spaghetti squash halves on a black platter, one topped with savory turkey meatballs in tomato sauce. A pot of Turkey Meatballs with Spaghetti Squash, grated cheese, chopped herbs, plates, forks, and a yellow napkin are nearby.
Four spaghetti squash halves filled with savory tomato sauce and turkey meatballs on a black platter, next to a pot of extra sauce and bowls of grated cheese and chopped herbs, with plates and forks nearby—perfect for serving up Turkey Meatballs with Spaghetti Squash.
Four spaghetti squash halves on a black plate, filled with turkey meatballs in tomato sauce and sprinkled with grated cheese and herbs. A pan of extra Turkey Meatballs with Spaghetti Squash sits in the background.

The meatballs couldn’t be easier since there’s no browning or searing required! They gently simmer right in the marinara, which keeps them juicy and well coated in sauce. Meanwhile, the squash roasts in the oven, so the entire meal comes together with minimal fuss.

Why this combo is a keeper!

  • Comfort food with a veggie boost. Spaghetti squash strands create a lower-carb base for the meatballs.
  • Mostly hands-off. The oven and the simmering sauce do most of the work, so there’s no heavy lifting.
  • Protein meets produce. Lean ground turkey and spaghetti squash team up for a well-balanced bowl.
  • Meal-prep friendly. The sauce and meatballs reheat like a dream, making leftovers a very happy prospect.
Spaghetti squash half filled with tomato-sauced turkey meatballs, shredded cheese, and herbs on a plate, with more servings of Turkey Meatballs with Spaghetti Squash on a platter in the background. Fork and chopped herbs nearby.

Cut the struggle (and the squash!)

Two whole yellow spaghetti squashes are placed side by side on a wooden cutting board with a light background—perfect for preparing Turkey Meatballs with Spaghetti Squash.
Two spaghetti squash halves on a wooden board with a scoop, another half on a baking tray, and seeds with pulp in a metal bowl are arranged on a light countertop—perfect preparation for serving Turkey Meatballs with Spaghetti Squash.
Four halved spaghetti squash with seeds removed are arranged cut side up on a baking sheet. They are drizzled with oil, sprinkled with pepper, and ready for roasting—the perfect base for Turkey Meatballs with Spaghetti Squash. A yellow towel and small bowl are nearby.
Four halved spaghetti squashes, cut side down, are placed on a baking sheet with a drizzle of oil—perfectly prepped for Turkey Meatballs with Spaghetti Squash. A yellow cloth, a bowl of salt, and a bottle of olive oil are nearby.

And if slicing a spaghetti squash feels like an upper-body workout, I’ve got you! Microwave the whole squash for 3 to 4 minutes first. This softens the sturdy exterior, making it much easier (and safer) to cut. You’ll also find a fully microwaved shortcut in the recipe notes for nights when dinner needs to happen fast.

The first time I microwaved a spaghetti squash before slicing it, I couldn’t believe I’d been wrestling with it for so long! It turned a slightly intimidating prep step into an easy one, and now I do it every single time.

Four spaghetti squash halves topped with tomato sauce and grated cheese on a black tray, accompanied by savory Turkey Meatballs with Spaghetti Squash, with a blue pot of sauce, grated cheese bowl, chopped herbs, plates, forks, and a yellow towel nearby.
A fork holds spaghetti squash topped with tomato sauce and grated cheese, accompanied by savory turkey meatballs with spaghetti squash, with a stuffed squash half and bowls of herbs and cheese in the background.

Top your bowl with an extra sprinkle of Parmesan and dig in!

Enjoy with a side of my Mediterranean Quinoa Salad!

Spaghetti squash half filled with tomato-sauced turkey meatballs, shredded cheese, and herbs on a plate, with more servings of Turkey Meatballs with Spaghetti Squash on a platter in the background. Fork and chopped herbs nearby.
(5 stars) 2 ratings

Spaghetti Squash with Turkey Meatballs

Spaghetti night, reinvented! Turkey meatballs simmer right in the marinara, then get spooned over golden strands of roasted spaghetti squash.
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.

Watch how to make it!

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!