Low-Carb Spaghetti Squash & Meatballs Recipe


For the spaghetti squash:

  • 1 medium spaghetti squash (around 3 pounds)
  • 1 tablespoon olive oil
  • Salt and black pepper to taste

For the meatballs:

  • 1 pound lean ground beef (or your preference of ground turkey, chicken, or pork)
  • 1/4 cup almond flour or grated Parmesan cheese
  • 1 large egg
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • Salt and black pepper to taste

For the sauce:

  • 2 tablespoons olive oil
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 28-ounce can crushed tomatoes
  • 15-ounce can tomato sauce
  • 1 teaspoon dried Italian seasoning
  • Salt and black pepper to taste

Optional toppings:

  • Freshly grated Parmesan cheese
  • Fresh chopped basil


Preparing the spaghetti squash:

  • Preheat oven: Preheat your oven to 400 degrees F (200 degrees C).
  • Cut the squash: Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds and discard them.
  • Season and bake: Drizzle the cut sides of the squash with olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet. Bake for 35-45 minutes, or until the squash is tender when pierced with a fork.
  • Shred: Allow the squash to cool slightly. Use a fork to scrape the insides, creating spaghetti-like strands.

Making the meatballs:

  • Combine meatball ingredients: In a large bowl, combine the ground meat, almond flour (or Parmesan), egg, oregano, basil, garlic powder, onion powder, salt, and pepper. Mix well using your hands.
  • Form meatballs: Roll the mixture into 1-inch meatballs.
  • Bake or brown: You have two options – Bake: Place meatballs on a baking sheet and bake in the preheated oven for 15-20 minutes, or until cooked through. Brown: Heat a tablespoon of olive oil in a large skillet over medium heat. Brown the meatballs on all sides.

Making the sauce:

  • Sauté: Heat the remaining olive oil in a large saucepan over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Stir in the garlic and cook for an additional 30 seconds.
  • Add tomatoes and seasoning: Pour in the crushed tomatoes, tomato sauce, and Italian seasoning. Season with salt and pepper to taste.
  • Simmer meatballs: Add the cooked meatballs to the sauce and simmer for 10-15 minutes, or until the meatballs are heated through and the sauce has thickened slightly.

To Serve:

  • Assemble: Divide the spaghetti squash strands among plates.
  • Top: Top with a generous serving of meatballs and sauce.
  • Garnish: Sprinkle with Parmesan cheese and fresh basil, if desired.


  • Customize it: Feel free to add other vegetables to your sauce, like bell peppers, mushrooms, or spinach.
  • Make ahead: You can prepare the squash and meatballs in advance and store them separately in the refrigerator. Assemble and heat just before serving.
  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Enjoy your delicious low-carb dinner!


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