Low-Carb Spaghetti Squash with Turkey Meatballs That’ll Make You Forget Pasta Exists

You want weeknight comfort food that doesn’t punch your goals in the face? This is it. We’re talking twirl-worthy “noodles,” juicy turkey meatballs, and a sauce so good you’ll check the label…except there is no label because you made it.

Fast to prep, easy to scale, and macro-friendly without tasting like a punishment. This is the kind of meal that makes you feel like you hacked dinner. Ready to upgrade your plate and still keep your carbs in check?

Why You’ll Love This Recipe

• Low-carb comfort: Spaghetti squash shreds into golden strands that mimic pasta with a fraction of the carbs.
• Lean protein win: Turkey meatballs bring big flavor and satisfying protein without the heavy feeling.
• Meal-prep friendly: Everything reheats like a champ, so Tuesday-you can thank Sunday-you.
• Flexible and foolproof: Swap herbs, sauce styles, or add-ins without breaking the recipe.
• Kid-approved flavors: Saucy, slurpy, meatbally—aka an easy dinnertime sell.

Shopping List – Ingredients

• For the spaghetti squash:
  • 1 large spaghetti squash (about 3–4 lbs)
  • 1–2 tbsp olive oil
  • Salt and black pepper
• For the turkey meatballs:
  • 1 lb ground turkey (93% lean for juicier meatballs)
  • 1/3 cup finely grated Parmesan
  • 1/3 cup almond flour (or breadcrumbs if not low-carb)
  • 1 large egg
  • 2 cloves garlic, minced
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1/2 tsp crushed red pepper flakes (optional)
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 2 tbsp chopped fresh parsley or basil
• For the sauce and finishing:
  • 2 cups low-sugar marinara (read the label, aim for ≤5 g sugar per 1/2 cup)
  • 1 tbsp olive oil (if simmering sauce with aromatics)
  • 1 clove garlic, minced (optional for sauce boost)
  • Fresh basil, Parmesan, and red pepper flakes for serving

Let’s Get Cooking – Instructions

1. Preheat and prep the squash: Heat oven to 400°F (205°C).

   Halve the spaghetti squash lengthwise. Scoop out seeds. Brush the cut sides with olive oil and season with salt and pepper.

2. Roast to perfection: Place squash cut-side down on a parchment-lined sheet.

   Roast 35–45 minutes until the skin gives when pressed and strands pull easily. Set aside to cool slightly.

3. Mix the meatballs: In a bowl, combine ground turkey, Parmesan, almond flour, egg, garlic, onion powder, Italian seasoning, red pepper flakes, salt, pepper, and parsley. Mix gently until just combined—no need to wrestle it.
4. Shape ’em up: Roll into 16 golf ball–size meatballs.

   Lightly oil your hands if the mix is sticky. Confidence balls, not stress balls.

5. Cook the meatballs (skillet method): Heat a large skillet over medium with a drizzle of olive oil. Brown meatballs 2–3 minutes per side, turning to color all around, about 8 minutes total.
6. Add sauce and simmer: Pour marinara into the skillet.

   If you like, sauté 1 minced garlic clove in 1 tbsp oil first, then add marinara. Nestle meatballs, cover, and simmer on low 10–12 minutes until cooked through (165°F/74°C).

7. Shred the “spaghetti”: Use a fork to scrape the squash into strands. Toss with a pinch of salt, pepper, and a splash of olive oil.

   For extra flavor, add 2 tbsp Parmesan.

8. Assemble: Divide squash among bowls. Spoon meatballs and sauce over the top. Finish with fresh basil, more Parmesan, and red pepper flakes if you like a kick.
9. Optional baking finish: Want bubbly edges?

   Pile everything into a baking dish, top with a little mozzarella or Parmesan, and broil 2–3 minutes until golden.

How to Store

• Fridge: Store squash and meatballs separately in airtight containers for up to 4 days. Keeps texture better, IMO.
• Freezer: Freeze meatballs in sauce up to 3 months. Thaw overnight and reheat gently.

  Squash also freezes, but expect softer texture.

• Reheat: Stovetop over low heat until warmed through. If microwaving, cover and stir halfway to avoid hot spots.

Nutritional Perks

• Lower carbs, higher volume: Spaghetti squash delivers pasta vibes with roughly 7–10g net carbs per cup.
• Lean protein power: Turkey supports satiety and muscle recovery without the heaviness of fattier meats.
• Micros that matter: Squash brings vitamin C, B6, and fiber; tomatoes add lycopene; herbs contribute antioxidants.
• Smart fats: Olive oil and Parmesan deliver flavor and aid fat-soluble vitamin absorption. Win-win.

Common Mistakes to Avoid

• Overmixing the meat: Tough meatballs happen when you stir like you’re making cement.

  Gentle is the move.

• Undercooking the squash: If strands are crunchy, roast longer. You want tender, not squeaky.
• Watery sauce: Simmer uncovered a few minutes to thicken, especially if your squash released moisture.
• Skipping seasoning: Turkey is mild. Salt and herbs are not optional—don’t be shy.
• High-sugar marinara: Read labels.

  Some sauces are basically dessert. Choose a low-sugar option.

Recipe Variations

• Greek spin: Swap Italian seasoning for oregano and dill. Use feta instead of Parmesan and finish with lemon zest.
• Spicy arrabbiata: Double the red pepper flakes and add a pinch of smoked paprika to the meatballs.
• Pesto party: Toss squash with basil pesto and serve meatballs on top.

  Add cherry tomatoes for color.

• Dairy-free: Skip Parmesan; add 1 tbsp nutritional yeast and a splash of olive oil for richness.
• Hidden veg: Grate zucchini into the meatball mix (squeeze dry first) for extra moisture and nutrients.

FAQ

Can I air-fry the meatballs?

Yes. Air-fry at 375°F (190°C) for 10–12 minutes, flipping halfway, until browned and 165°F inside. Then warm in sauce for a minute or two so flavors marry.

What if I can’t find spaghetti squash?

Use spiralized zucchini or hearts of palm “noodles.” Cook briefly to avoid sogginess and proceed with the same sauce and meatballs.

How do I know the squash is done?

Press the skin—if it yields and a fork pulls strands easily, it’s ready.

If it resists or feels crunchy when shredded, roast another 5–10 minutes.

Can I use ground chicken instead of turkey?

Absolutely. Choose 93% lean for moisture, and keep the same seasoning. Ground chicken can be slightly stickier, so chill the mixture if needed.

Is almond flour necessary?

It helps bind and keeps things low-carb.

You can swap 2–3 tbsp ground pork rinds or use regular breadcrumbs if carbs aren’t a concern.

How many servings does this make?

About 4 servings, depending on appetite. If you’re feeding big eaters, plan on 3 generous portions—or double the meatballs, FYI.

Wrapping Up

This Low-Carb Spaghetti Squash with Turkey Meatballs plays like comfort food but backs it up with smart nutrition. It’s fast, flexible, and ridiculously tasty—aka ideal for real life.

Keep it classic or riff with pesto, spice, or Greek vibes. Either way, you’ll get twirl-worthy satisfaction without the carb crash. Dinner: upgraded.