Roasted Spaghetti Squash with Meatballs

Roasted Spaghetti Squash with Meatballs
about 30 meatballs, 4 cups spaghetti squash, 3 3/4 cups sauce
30 mins
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  • 1 3 pound spaghetti squash, halved and seeded
  • Nonstick cooking spray
  • 1/3 cup bulgur
  • 1/2 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 1/2 ounce cans fire-roasted crushed tomatoes, undrained
  • 1 teaspoon sugar
  • 1 teaspoon crushed red pepper (optional)
  • 1/2 teaspoon salt
  • 1/4- 1/3 cup grated Parmesan cheese
  • Snipped fresh basil (optional)
Preheat oven to 400 degrees 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.
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.
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 degrees F).*
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 degrees 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 information

Per Serving: cal. (kcal) 281, Fat, total (g) 8, chol. (mg) 75, sat. fat (g) 3, carb. (g) 32, Monounsaturated fat (g) 1, Polyunsaturated fat (g) 1, fiber (g) 6, sugar (g) 13, pro. (g) 22, vit. A (IU) 1506.3, vit. C (mg) 37.79, Thiamin (mg) 0.1, Riboflavin (mg) 0.1, Niacin (mg) 2.57, Pyridoxine (Vit. B6) (mg) 0.29, Folate (g) 32.26, Cobalamin (Vit. B12) (g) 0.12, sodium (mg) 809, Potassium (mg) 297, calcium (mg) 141.35, iron (mg) 4.14, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
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