Roasted Spaghetti Squash with Meatballs

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For a lighter take on spaghetti and meatballs, try this roasted spaghetti squash recipe. Lean beef and bulgur meatballs mix with fire-roasted tomatoes for a tasty and nutritious topping that will make you skip your standard spaghetti recipes this week.

Roasted Spaghetti Squash with Meatballs
Photo: Andy Lyons
Prep Time:
30 mins
Stand Time:
20 mins
Bake Time:
50 mins
Total Time:
100 mins
Servings:
6
Yield:
about 30 meatballs, 4 cups spaghetti squash, 3 3/4 cups sauce

Ingredients

  • 1 3 pound spaghetti squash, halved and seeded

  • Nonstick cooking spray

  • cup bulgur

  • ½ cup boiling water

  • 1 egg, lightly beaten

  • 1 pound 93% lean ground beef

  • 2 cloves garlic, minced

  • 1 tablespoon dried Italian seasoning, crushed

  • 3 14.5 ounce cans fire-roasted crushed tomatoes, undrained

  • 1 teaspoon sugar

  • 1 teaspoon crushed red pepper (optional)

  • ½ teaspoon salt

  • ¼ - ⅓ cup grated Parmesan cheese

  • Snipped fresh basil (optional)

Directions

  1. Preheat oven to 400°F. Lightly coat inside of the spaghetti squash with cooking spray. Place squash halves, cut sides down, on a 15x10x1-inch baking pan. Bake about 50 minutes or until squash is soft. Let cool slightly. Use a fork to separate the strands of squash.

  2. Meanwhile, for meatballs, place bulgur in a large bowl. Pour the boiling water over bulgur; let stand about 20 minutes or until most of the water is absorbed. Add egg, ground beef, garlic, and 1 teaspoon of the Italian seasoning. Mix to combine. Shape into 1-inch meatballs.

  3. Lightly coat a very large skillet with cooking spray; heat skillet over medium-high heat. Add meatballs to hot skillet; cook until browned, turning occasionally to brown evenly. Add tomatoes, sugar, crushed red pepper (if desired), the salt, and the remaining 2 teaspoons Italian seasoning. Bring to boiling; reduce heat. Simmer, uncovered, for 7 to 10 minutes or until sauce starts to thicken and meatballs are cooked through (160°F).*

  4. Serve meatballs and sauce over squash. Top with grated Parmesan cheese. If desired, sprinkle with basil.

*Tip:

The internal color of a meatball is not a reliable doneness indicator. A beef meatball cooked to 160°F is safe, regardless of color. To measure the doneness of a meatball, insert an instant-read thermometer into the center of the meatball.

Nutrition Facts (per serving)

281 Calories
8g Fat
32g Carbs
22g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 281
% Daily Value *
Total Fat 8g 10%
Saturated Fat 3g 15%
Cholesterol 75mg 25%
Sodium 809mg 35%
Total Carbohydrate 32g 12%
Total Sugars 13g
Protein 22g
Vitamin C 37.8mg 189%
Calcium 141.4mg 11%
Iron 4.1mg 23%
Potassium 297mg 6%
Folate, total 32.3mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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