Spaghetti Squash with Turkey Meatballs
There’s something wonderfully cozy about a bowl of tender meatballs covered in marinara. Here, I serve them over golden strands of roasted spaghetti squash for a veggie-forward spin on spaghetti and meatballs that’s every bit as saucy and satisfying.
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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. And the turkey meatballs bring plenty of satisfying protein to the plate.
Here are some of my fave spaghetti squash recipes:
- Spaghetti Squash Boats with Turkey Meat Sauce
- French Onion Soup Spaghetti Squash
- Spaghetti Squash with Creamy Hummus
- Veggie-Loaded Spaghetti Squash Pizza
- Spinach Artichoke Dip Spaghetti Squash
The meatballs couldn’t be easier: There’s no browning or searing required. They gently simmer right in the marinara, which keeps them tender and beautifully coated in sauce. Meanwhile, the squash roasts in the oven, so the entire meal comes together with minimal fuss.
Why this cozy combo works
- Comfort food with a veggie boost. Tender spaghetti squash strands create a light yet satisfying base for the saucy turkey meatballs.
- No skillet juggling. The meatballs cook directly in the marinara while the squash roasts, eliminating the need to sear them first.
- Protein meets produce. Lean ground turkey supplies satisfying protein, while spaghetti squash adds volume, fiber and nutrients.
- Meal-prep friendly. The sauce and meatballs reheat beautifully, making leftovers a very happy prospect.
Cut the struggle—and the squash
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 find a fully microwaved shortcut in the notes, too, for nights when dinner needs to happen fast.
The first time I microwaved a spaghetti squash before slicing it, I remember thinking, “Where has this trick been all my life?” It turned a slightly intimidating prep step into an easy one—and now I do it every single time.
Grab your biggest spoon, add an extra sprinkle of Parmesan and dig in!
Enjoy with a side of my Mediterranean Quinoa Salad!
Spaghetti Squash with Turkey Meatballs
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.
