Spaghetti Squash and Turkey Meatballs: A Delicious, Nutritious Meal

Making these turkey meatballs with spaghetti squash is so EASY. It’s one of my husband’s all time favorites too! This meal is hearty without being too indulgent, and is also super healthy when made with organic ingredients. The best part? It can be on your table in less than an hour. My favorite time-saving trick is to use a really good jar of tomato sauce like Yellow Barn. It’s organic, biodynamic and tastes so good you could eat right out of the jar by the spoon!

I ALWAYS buy turkey meat that is organic, not raised with antibiotics and from humane farms – if it isn’t available at the market I’m at, I don’t buy it and choose something else eat. The amount of antibiotics used to raise animals is a huge concern because it’s causing superbugs in our ecosystem. These superbugs are resistant to lifesaving antibiotics and threaten the entire human population. In 2011, 30 million pounds of antibiotics were sold to the farming industry—nearly four times more than were sold to treat people!

If you’ve been watching the news, you might have seen that the FDA has announced a new recommendation regarding the use of antibiotics in livestock. I’m glad they are finally waking up, but the measure is weak because it is completely voluntary. It puts the onus on the pharmaceutical industry to initiate the changes. This is like asking Phillip Morris to voluntarily reduce the use of nicotine in cigarettes. Yeah right.

So what do we need to do? This announcement does little to change the status quo – make sure you are choosing poultry labeled “raised without antibiotics” at the grocery store and at restaurants to stay safe.

Spaghetti squash and turkey meatballs make for a flavorful, lower-carb, and protein-packed alternative to traditional pasta and meatballs This combination takes advantage of the many benefits of spaghetti squash while also incorporating lean, tasty turkey meatballs With just a few simple ingredients, you can create a nutritious meal the whole family will love.

Why Pair Spaghetti Squash and Turkey Meatballs?

There are several good reasons to give this combination a try:

Spaghetti squash noodles provide a veggie-based substitute for refined carbs in pasta,
Turkey meatballs add lean protein without all the saturated fat of beef meatballs.
Together, they make a lighter, healthier version of spaghetti and meatballs.
Spaghetti squash brings beneficial vitamins, minerals, and antioxidants to the plate.
The dish offers a creative way to enjoy two highly versatile ingredients.

Benefits of Spaghetti Squash

Spaghetti squash earns its name from its stringy flesh that separates into spaghetti-like strands when cooked. Here are some of its top benefits:

Low carb – Spaghetti squash has about 8 grams of carbs per cup compared to around 40 grams in regular pasta.
High fiber – A cup of spaghetti squash contains over 2 grams of dietary fiber, supporting digestion.
Low calorie – With around 40 calories per cup, it’s a diet-friendly substitute for starchy pasta.
Nutrient-rich – It provides vitamin A, potassium, folic acid, and beneficial plant compounds.
Satisfying – The long strands and mild flavor mimic actual spaghetti for a satisfying dish.
Versatile – Spaghetti squash can stand in for pasta in everything from casseroles to salads.

Why Choose Turkey For the Meatballs?

There are several advantages that make ground turkey a smart choice for meatballs:

Leaner than beef – Turkey is lower in saturated fat and calories than ground beef.
Still protein-packed – A 4 ounce serving of turkey provides over 25 grams of muscle-building protein.
Versatile – Ground turkey works well in everything from meatballs to burgers and tacos.
Budget-friendly – Turkey meat is often cheaper pound-for-pound than other ground meats.
Easy to flavor – Turkey takes on the taste of spices, herbs, sauces and other ingredients nicely.
Healthy choice – The amino acids in turkey promote growth and muscle maintenance.

How to Make Spaghetti Squash Noodles

It just takes a few simple steps to turn a spaghetti squash into noodle-like strands:

Cut the squash in half lengthwise and scoop out the seeds.
Place cut side down on a baking sheet and roast at 400°F until easily pierced with a fork.
Allow the baked squash to cool enough to handle safely.
Use a fork to scrape the insides and shred the flesh into spaghetti-like strands.

The roasted strands end up tender with a mild, nutty flavor that makes the perfect pasta substitute.

Tips for Flavorful Turkey Meatballs

To make the tastiest turkey meatballs, keep these tips in mind:

Season generously with salt, pepper, garlic powder, onion powder, and Italian seasoning.
Add a touch of olive oil or parmesan cheese for extra moisture and flavor.
Mix in some panko breadcrumbs to help bind the meatballs and keep them tender.
Brown the meatballs first in a skillet to build deep, savory flavor before simmering in sauce.
Chopped parsley or basil add brightness when mixed into the raw meatball mixture.
Grated parmesan or ricotta cheese helps create a rich, tender interior texture.

Putting It All Together

Once you have your spaghetti squash noodles and turkey meatballs ready, here are two easy ways to pull the dish together:

Bake Them Together

Toss noodles with meatballs and marinara sauce in a baking dish.
Top with shredded mozzarella cheese.
Bake at 375°F until hot and bubbly.

Simmer in Tomato Sauce

Cook noodles and meatballs separately.
Gently simmer together in marinara sauce until heated through.
Serve meatballs and sauce over the spaghetti squash strands.

Either preparation results in a satisfying low-carb meal that will leave you feeling nourished but not weighed down.

Flavor Variations to Try

This combo adapts well to all sorts of herbs, spices, and other additions:

Italian – Basil, oregano, garlic, parmesan
Mexican – Cumin, chili powder, cilantro, queso fresco
Greek – Mint, dill, lemon, feta
Thai – Peanut sauce, chili garlic sauce, basil
Indian – Curry powder, garam masala, cilantro

Get creative with your own cultural flavor profiles!

Make it a Hearty Meal

For a little more substance, add some extra vegetables like:

Diced zucchini or yellow squash
Chopped baby spinach or kale
Roasted peppers and onions
Sautéed mushrooms
Cherry tomatoes

Roasted vegetables like Brussels sprouts, broccoli, or cauliflower also pair nicely.

Benefits of Spaghetti Squash and Turkey Meatballs

Beyond being delicious, this meal offers many benefits:

Provides fiber, vitamins, and minerals
Boosts protein without excess saturated fat
Reduces carbs and calories compared to pasta
Highly adaptable to different flavor preferences
Offers a creative way to enjoy two versatile ingredients
Makes a satisfying but lighter alternative to classic spaghetti

Spaghetti squash and turkey meatballs hit the spot when you’re craving comfort food but want something nutritious. This meal proves you don’t have to sacrifice flavor for health. In just about an hour, you can enjoy a tasty dish that will fuel your body well and thrill your taste buds too.

spaghetti squash and turkey meatballs

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Food Babe’s Spaghetti Squash with Turkey Meatballs