Spaghetti Squash with Turkey Meatballs

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Easy sheet pan Spaghetti Squash with Turkey Meatballs and marinara. A delicious low-carb and healthful dinner!

Pair this delicious dinner with some homemade dinner rolls and a big Italian salad!

Overhead image of Spaghetti Squash with Turkey Meatballs.

Spaghetti Squash with Turkey Meatballs

It’s been a bit since I’ve shared a sheet pan recipe and I’m so excited to be sharing this wholesome, low-carb, and low-calorie recipe today. Spaghetti Squash and Turkey Meatballs can be made on two sheet pans — one pan for the squash and one for the meatballs. 

Image of the parchment paper that goes on the bottom of the sheet pan.

Use parchment paper for easy cooking and cleanup in this recipe.

Parchment paper makes cooking, baking, and especially clean up such a better experience.  I encourage using it in any recipe where food is placed on a tray

Process shots-- images of the spaghetti squash being prepped to be baked; then being put on the sheet pan to cook.

How to cook spaghetti squash

One of my favorite veggies is spaghetti squash! This is my favorite way to cook it for tender shreds of slightly caramelized squash:

  1. Preheat the oven to 400 degrees F and line a large baking sheet with parchment paper (easy clean-up!).
  2. Prick the squash down the center with a fork and microwave for 5 minutes.
  3. Let cool slightly and then use a very sharp chef’s knife to cut the spaghetti squash in half.
  4. Use a large spoon to scoop out the spaghetti squash seeds and discard them.
  5. Drizzle the insides of each squash half with oil. Season with salt and pepper.
  6. Bake for 35 to 45 minutes or until interiors are easily pierced through with a fork. Time variance depends on the sizes of the squash.
  7. Once the squash is done baking, fluff the interiors with a fork to make squash “spaghetti.” If you’ve never done this before, be prepared to be amazed!

Process shots-- images of the spaghetti squash and meatballs being cooked; the marinara sauce being prepped.

How to make turkey meatballs

These turkey meatballs come together easily — we’re adding everything to a large bowl and kneading to combine the ingredients. Then it’s time to roll the meat into balls.

And to keep ball sizes consistent, I recommend using a small ice cream scoop or 1/8th cup (2 tablespoons) measuring cup. For this recipe, you should get around 28 to 29 meatballs. (When cooking a batch of meatballs with several different sizes, smaller meatballs will end up dry and overcooked, while the larger ones will end up undercooked.).

Overhead image of the turkey meatballs ready to be cooked for easy Spaghetti Squash and Turkey Meatballs.

Spaghetti Squash with Turkey Meatball tips

  • Keep the ground turkey as cold as possible. Ground turkey is easiest to form into meatballs when it’s cold. Take it out of the fridge right when you need it and be careful to not overwork it (which will also warm it up).
  • Use a microplane.: I recommend grating Parmesan cheese and garlic on a microplane to get the best texture and even distribution of ingredients in these meatballs. 
  • Use a good-quality marinara sauce or make your own.
  • Don’t forget to taste and season. Each component of this dish (the squash, marinara, and turkey meatballs) should be independently seasoned, but don’t forget to give everything a taste together and adjust seasonings.

Overhead image of Spaghetti Squash with Turkey Meatballs still in the squash with marinara sauce over it.

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Spaghetti Squash with Turkey Meatballs

5 from 1 vote
Easy sheet pan Spaghetti Squash with Turkey Meatballs and marinara. A delicious low-carb and healthful dinner!
Print Recipe

Spaghetti Squash with Turkey Meatballs

5 from 1 vote
Easy sheet pan Spaghetti Squash with Turkey Meatballs and marinara. A delicious low-carb and healthful dinner!
Course Dinner, Main Course
Cuisine American
Keyword spaghetti squash, turkey meatballs
Prep Time 40 minutes
Cook Time 40 minutes
Total Time 1 hour 20 minutes
Servings 4 large servings
Calories 446kcal
Cost $7.12

Equipment

  • Reynolds Kitchens Unbleached Parchment Paper

Ingredients

Turkey Meatballs

  • 1 large yellow onion, grated (and measured to 2/3 cup)
  • 3 garlic cloves, finely minced
  • 1 and 1/2 teaspoon fine sea salt
  • 1 teaspoon sweet paprika (not smoked)
  • 1/2 teaspoon EACH: oregano, basil, freshly cracked pepper
  • 1/4 cup flat leaf parsley, finely chopped
  • 1/2 cup Parmesan cheese, freshly grated (on a microplane)
  • 1/2 cup panko, (breadcrumbs)
  • 1 large egg
  • 2 teaspoons Worcestershire sauce
  • 1 and 1/2 pounds lean ground turkey (90% lean)

Spaghetti Squash

  • 2 small to medium spaghetti squash
  • olive oil, salt, and pepper
  • 3 cups marinara sauce (homemade or store bought)
  • Optional toppings: fresh Italian parsley, freshly grated Parmesan cheese

Instructions

  • SPAGHETTI SQUASH: Pierce the squash down the middle of one side with the tines of a fork. Place on a plate (one at a time) and microwave for 5 minutes. Remove, let cool until able to handle. Cut off the stem and base. Then cut the squash in half, lengthwise with a sharp knife. Scoop out the seeds and discard. Drizzle each side of squash with oil (I use about 1 tablespoon per squash half) and sprinkle to taste with salt and pepper. Place on a parchment paper-lined sheet pan, cut side down. Roast for 35-45 minutes on the bottom rack of the oven or until fork tender (easily pierced with a fork).
  • MEATBALLS: Preheat the oven to 400 degrees F. Using the large holes on a cheese grater, grate an onion until you have 2/3 a cup. Add to a very large bowl. Finely mince or grate the garlic on a microplane and add to the bowl. Add the salt, paprika, oregano, basil, pepper, finely chopped parsley (measured after chopping), finely grated Parmesan cheese (I like to use a microplane here to grate the Parmesan), panko, egg, and Worcestershire sauce. Stir until all the ingredients are well combined. Add in the ground turkey, straight from the fridge (keep the turkey as cold as possible, as it's easier to work with). Gently knead the ingredients until combined, being careful to not overwork the meat. This will yield tough/rubbery meatballs.
  • MEATBALLS CONT.: Shape the meat mixture into meatballs. I use a 1/8th measuring cup (2 tablespoons) to ensure meatballs all end up the same size. Place measured balls on a large plate and refrigerate the first half while forming the last half of the meat into meatballs.
  • BAKING: Line a large sheet pan with parchment paper (don't skip or clean up is a lot harder!) Add a wire cooling rack right on top and spray with nonstick cooking spray. Arrange meatballs on the rack. Brush the meatballs with oil (about 2-3 teaspoons total). Bake until browned, on the top rack of the oven, about 15 to 20 minutes. A thermometer should read 160 degrees F. (Carry over heat will increase it to 165 degrees F).
  • SERVE: Using a fork, pull the strands from the cooled spaghetti squash and transfer to a plate or serve right in the squash. Prepare marinara (about 3 cups, homemade or commercially prepared); toss meatballs with marinara and top squash with the meatballs. If desired, garnish with fresh parsley and freshly grated Parmesan cheese. Add additional cracked pepper and a drizzle of olive oil to plates if desired.

Nutrition Facts

Serving: 4large servings | Calories: 446kcal | Carbohydrates: 39.8g | Protein: 33.8g | Fat: 17.4g | Cholesterol: 135.9mg | Sodium: 1245.4mg | Fiber: 7.2g | Sugar: 16.6g

We do our best to provide accurate nutritional analysis for our recipes. Our nutritional data is calculated using a third-party algorithm and may vary, based on individual cooking styles, measurements, and ingredient sizes. Please use this information for comparison purposes and consult a health professional for nutrition guidance as needed.

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4 Comments

  1. 5 stars
    Loved this!!!! Made it for dinner tonight. First time using spaghetti squash. It was like fall in a bowl!!! Delicious!!!

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