Spaghetti Squash with Turkey Meatballs and Tomato Sauce
Golden roasted spaghetti squash strands topped with juicy lean turkey meatballs and a light, garlicky tomato sauce. A 45g-protein, ultra-low-carb pasta night that satisfies cravings while keeping abs visible and waistline tight.
Why You’ll Love This recipe
This is the guilt-free spaghetti dinner every woman chasing abs dreams of: 45g+ clean protein, virtually zero carbs from squash, and a rich tomato sauce that tastes like Nonna made it — all under 450 calories. It’s meal-prep friendly, kid-approved, and reheats perfectly. Perfect for fat-loss phases or when you want comfort food that actually helps you get leaner — this is the spaghetti night that makes visible abs happen without feeling deprived!
Recipe Tips and Tricks
- Poke squash and microwave 5–8 min first — cuts roasting time in half.
- Roast cut-side down — steams and strands perfectly.
- Don’t overmix meatballs — keeps them tender.
- Bake meatballs on a rack — no greasy bottoms.
- Simmer sauce 20+ min — flavor deepens.
- Use an ice-cream scoop — uniform meatballs every time.
- Finish with fresh basil — restaurant touch.
Spaghetti Squash with Turkey Meatballs and Tomato Sauce
Turkey meatballs over spaghetti squash — guilt-free pasta night!
Ingredients
- 1 can (28 oz) crushed tomatoes (no sugar added)
- 1 egg + ¼ cup almond flour (or breadcrumbs)
- 1 large spaghetti squash (about 4 lbs)
- 1 small onion, diced
- 1.5 lbs lean ground turkey (93/7)
- 2 tsp Italian seasoning
- 4 cloves garlic, minced
- Fresh basil & Parmesan (optional)
- Salt & pepper
Instructions
- Preheat oven → 400°F — squash and meatballs at once!
- Prep squash → halve, scoop seeds, rub with oil, salt — cut-side down.
- Quick microwave → 5–8 min first — halves roasting time!
- Make meatballs → turkey, egg, almond flour, garlic, seasoning — gentle mix.
- Shape perfect → ice-cream scoop — uniform juicy balls!
- Bake together → squash + meatballs on rack — 35–40 min.
- Sauté aromatics → onion + garlic until golden — sauce base.
- Simmer sauce → crushed tomatoes, Italian seasoning — 20 min bubble.
- Shred squash → fork into spaghetti — fluffy strands!
- Serve gorgeous → squash “noodles”, sauce, meatballs, basil — abs-approved pasta night!
Notes
- Microwave trick cuts cooking time from 90 min to 45.
- 45g protein + under 15g carbs per huge plate.
- Meatballs freeze perfectly — double batch!
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 376Total Fat 14gSaturated Fat 4gUnsaturated Fat 10gCholesterol 234mgSodium 1090mgCarbohydrates 6gFiber 1gSugar 3gProtein 51g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredients Notes
- Spaghetti squash: 30 cal per cup, perfect pasta swap.
- Ground turkey: 93/7 or 99/1 — lean protein hero.
- Crushed tomatoes: No-sugar-added for clean sauce.
- Italian seasoning + garlic: Flavor without calories.
Variations and Substitutions
- Chicken or beef meatballs
- Zucchini noodles or shirataki for even lower carbs
- Add spinach or mushrooms to sauce
- Spicy: red pepper flakes or Calabrian chili
- Creamy: stir in Greek yogurt at the end
- Vegan: lentil or Beyond meatballs
- Cheese-stuffed meatballs (mini mozzarella inside)
- Pesto or Alfredo version
Storage Options
- Refrigerator: up to 5 days — sauce gets better
- Freezer: meatballs + sauce up to 3 months
- Reheat gently — microwave or simmer on stove
Dish Gallery
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