Tuesday, February 6, 2018

Spaghetti Squash with Veggie Sauce and Meatballs

This post is dedicated to my wonderful friends and next door neighbors, Jim and Julie. We probably have never had such gracious neighbors and I feel like I just can't thank them enough for all their kindness! One thing I can do is share my love of cooking quick and -  for the most part - healthy recipes. They have lived in New Zealand and then California, so they are somewhat dismayed (me too!) by limited healthy eating choices here in the Midwest. Julie mentioned that she was looking for recipes to use spaghetti squash in. I came up with a couple in this post, but here is another one. It's a riff on good old spaghetti and meatballs, but the sauce is loaded with veggies and the meatballs are free of dairy and grains. Definitely Whole 30 friendly for someone isstill in the game! If that's not a concern, it is delicious to include Parmesan cheese and breadcrumbs, so I've included those as optional in the ingredient list. Also, I think this would be equally as yummy if two spiralized zucchini squashes were used in place of the spaghetti squash "pasta".

 Ingredients for Spaghetti Squash with Veggie Sauce and Meatballs - Serves 2 to 4

1 good sized spaghetti squash or 2 spiralized zucchinis


3 tomatoes
1 medium onion
1/2 green bell pepper
1/2 red bell pepper
2 tablespoons olive oil
2 garlic cloves, finely minced or put through a press
1 zucchini squash
1 yellow summer squash
1/4 cup tomato paste
1/2 cup water
1 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon pepper

1 pound hamburger
1 egg
1/4 cup sliced green onions
1 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper
Optional: 1/4 cup grated Parmesan cheese
Optional: 1/4 cup bread crumbs


Slice the spaghetti squash in half lengthwise and scoop out the seeds. Place in a baking dish and either bake it at 400 degrees Fahrenheit for 45 minutes or microwave it for 12 to 15 minutes. Squash should seem tender but not overdone. It's better to under cook it first and have to cook it a few minutes longer than to have it limp and without its characteristic noodle-like strands. Using a dish cloth to hold each squash half, take a fork and run it length wise down the squash to release the strands in a bowl. Set aside.

If using spiralized zucchini, saute it in 1 to 2 tablespoons of oil until tender but not mushy. This should take about 5 minutes. The "zoodles" will still be just a bit crunchy. 

While the "pasta" above is cooking, saute the onion, green bell pepper, and red pepper until tender - about 5 to 7 minutes. Add the garlic and saute another 30 seconds. Mix in the tomato paste, water, zucchini, yellow summer squash, oregano, salt, and pepper. Allow the mixture to simmer at medium low heat until the squash slices are cooked through but not mushy.

Combine the hamburger, egg, sliced green onions, oregano, garlic, salt, pepper and, if using, the Parmesan and bread crumbs. Form into walnut sized balls. Either grill over medium heat 5 minutes per side or bake in a 350 degree Fahrenheit oven for 20 minutes. 

To assemble, divide the spaghetti squash or zoodles evenly among serving plates. Ladle the vegetable sauce on top. Divide up the meatballs and dig in!


  1. Heh Julie (and Julie ;) ) it's not just in the Midwest where there are few healthful eating choice. Like here in cowboy-ville, it's Meat and Potatoes and very few vegetable; which is why I make the majority of our meals at home.

    1. Hi Doni! Did you ever jaunt over to New Zealand or Australia when you were in Hawaii? We were there at Christmas time in 2016 and I was blown away how even the smallest town's cafe had the most amazing, fresh, high quality food! You are right - it is meat & potatoes in much of the U.S.!