Turkey Meatballs With Spaghetti Squash – A Light, Satisfying Weeknight Dinner

Turkey meatballs with spaghetti squash bring all the cozy comfort of pasta night without the heavy feel afterward. The squash turns tender and stringy, acting like noodles that soak up sauce beautifully. The turkey meatballs are juicy, well-seasoned, and quick to pull together—no special skills required.

This dish tastes familiar, feels balanced, and works for a busy weeknight or a casual dinner with friends. If you want a flavorful meal that’s lighter than traditional pasta, this recipe hits the mark.

Turkey Meatballs With Spaghetti Squash – A Light, Satisfying Weeknight Dinner

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Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 1 large spaghetti squash (about 3–4 pounds)
• 2 tablespoons olive oil, divided
• Salt and black pepper, to taste
• 1 pound ground turkey (93% lean is ideal)
• 1/3 cup breadcrumbs (plain or Italian)
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 1/4 cup grated yellow onion (or very finely minced)
• 2–3 garlic cloves, minced
• 1 teaspoon dried Italian seasoning (or a mix of oregano, basil, and thyme)
• 1/4 teaspoon crushed red pepper flakes (optional)
• 2 cups marinara sauce (store-bought or homemade)
• Fresh basil or parsley, chopped, for garnish
• Extra grated Parmesan, for serving

Method

 

1. Preheat and prep the squash: Heat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper.
2. Roast the squash: Place the squash halves cut-side down on a parchment-lined baking sheet. Roast for 35–45 minutes, until the flesh is tender and strands easily pull away with a fork. Set aside to cool slightly.
3. Mix the meatballs: In a bowl, combine ground turkey, breadcrumbs, Parmesan, egg, grated onion, garlic, Italian seasoning, red pepper flakes (if using), 1/2 teaspoon salt, and a few grinds of pepper. Use clean hands or a fork to mix gently until just combined. Do not overwork.
4. Shape the meatballs: Roll into 16–20 meatballs, about 1 1/4 inches each. Place on a plate or tray.
5. Cook the meatballs (stovetop option): Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the meatballs in a single layer and cook, turning occasionally, until browned on all sides, 6–8 minutes. Pour in the marinara, reduce to a gentle simmer, cover, and cook 8–10 minutes more, until the meatballs are cooked through (165°F/74°C).
6. Cook the meatballs (oven option): Alternatively, bake the meatballs on a lightly oiled, foil-lined sheet at 400°F (200°C) for 12–15 minutes, then transfer to a saucepan with marinara and simmer 5–7 minutes.
7. Shred the squash: Use a fork to scrape the spaghetti squash into strands. Toss with a pinch of salt and pepper. If desired, stir in a teaspoon of olive oil or a spoonful of the marinara for flavor.
8. Serve: Divide the squash among bowls. Top with meatballs and sauce. Finish with fresh basil or parsley and extra Parmesan.

Why This Recipe Works

• Light but satisfying: Spaghetti squash creates a noodle-like base that pairs perfectly with sauce and meatballs, without the heaviness of regular pasta.
• Moist, flavorful meatballs: Grated onion, egg, and a touch of breadcrumbs keep the turkey juicy and tender, not dry or crumbly.
• Simple ingredients, big flavor: Italian herbs, garlic, and Parmesan build deep flavor fast.
• Flexible cooking methods: Roast the squash in the oven while you pan-sear or bake the meatballs—everything finishes around the same time.
• Great for meal prep: The components reheat well, and leftovers are easy to store.

What You’ll Need

• 1 large spaghetti squash (about 3–4 pounds)
• 2 tablespoons olive oil, divided
• Salt and black pepper, to taste
• 1 pound ground turkey (93% lean is ideal)
• 1/3 cup breadcrumbs (plain or Italian)
• 1/4 cup grated Parmesan cheese
• 1 large egg
• 1/4 cup grated yellow onion (or very finely minced)
• 2–3 garlic cloves, minced
• 1 teaspoon dried Italian seasoning (or a mix of oregano, basil, and thyme)
• 1/4 teaspoon crushed red pepper flakes (optional)
• 2 cups marinara sauce (store-bought or homemade)
• Fresh basil or parsley, chopped, for garnish
• Extra grated Parmesan, for serving

Instructions

1. Preheat and prep the squash: Heat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds.

   Drizzle the cut sides with 1 tablespoon olive oil and season with salt and pepper.

2. Roast the squash: Place the squash halves cut-side down on a parchment-lined baking sheet. Roast for 35–45 minutes, until the flesh is tender and strands easily pull away with a fork. Set aside to cool slightly.
3. Mix the meatballs: In a bowl, combine ground turkey, breadcrumbs, Parmesan, egg, grated onion, garlic, Italian seasoning, red pepper flakes (if using), 1/2 teaspoon salt, and a few grinds of pepper.

   Use clean hands or a fork to mix gently until just combined. Do not overwork.

4. Shape the meatballs: Roll into 16–20 meatballs, about 1 1/4 inches each. Place on a plate or tray.
5. Cook the meatballs (stovetop option): Heat 1 tablespoon olive oil in a large skillet over medium heat.

   Add the meatballs in a single layer and cook, turning occasionally, until browned on all sides, 6–8 minutes. Pour in the marinara, reduce to a gentle simmer, cover, and cook 8–10 minutes more, until the meatballs are cooked through (165°F/74°C).

6. Cook the meatballs (oven option): Alternatively, bake the meatballs on a lightly oiled, foil-lined sheet at 400°F (200°C) for 12–15 minutes, then transfer to a saucepan with marinara and simmer 5–7 minutes.
7. Shred the squash: Use a fork to scrape the spaghetti squash into strands. Toss with a pinch of salt and pepper.

   If desired, stir in a teaspoon of olive oil or a spoonful of the marinara for flavor.

8. Serve: Divide the squash among bowls. Top with meatballs and sauce. Finish with fresh basil or parsley and extra Parmesan.

Storage Instructions

• Refrigerator: Store squash and meatballs separately in airtight containers for up to 4 days.

  This keeps the squash from getting watery.

• Freezer: Meatballs in sauce freeze well for up to 3 months. Cool completely, then freeze in portioned containers. Thaw overnight in the fridge before reheating.
• Reheating: Warm meatballs and sauce in a covered skillet over low heat or microwave in 60–90 second bursts, stirring once.

  Reheat squash gently; avoid overcooking or it can turn mushy.

• Make-ahead tip: Shape the meatballs and refrigerate for up to 24 hours before cooking to save time on busy nights.

Health Benefits

• Lean protein: Ground turkey provides protein with less saturated fat than many red meats, supporting muscle maintenance and satiety.
• Lower-carb base: Spaghetti squash is naturally lower in carbohydrates and calories than traditional pasta, while still delivering fiber.
• Micronutrients: Squash offers vitamins A, C, and B6, plus potassium. Herbs, garlic, and tomato sauce add antioxidants and phytonutrients.
• Balanced meal: Protein, fiber, and healthy fats from olive oil create a filling, well-rounded plate that’s friendly to many eating styles.

What Not to Do

• Don’t overmix the meat: Overworking the turkey compacts the meatballs and makes them tough.
• Don’t skip the moisture: Leave in the egg and grated onion; they keep the meatballs tender. Dry mixes lead to crumbly results.
• Don’t overcook the squash: If it gets too soft, it loses that noodle-like bite.

  Check at 35 minutes and go from there.

• Don’t drown the squash: Too much sauce can make the strands watery. Start with a moderate amount and add more at the table.
• Don’t forget to season: Turkey is mild. A generous pinch of salt, pepper, and herbs brings everything to life.

Recipe Variations

• Cheesy baked version: Arrange cooked squash in a baking dish, top with meatballs and sauce, sprinkle with mozzarella and Parmesan, and broil until bubbly.
• Herb-forward: Add chopped fresh basil and parsley to the meatball mix for brighter, fresher flavor.
• Gluten-free: Use gluten-free breadcrumbs or crushed gluten-free crackers.

  Verify your marinara is gluten-free.

• Spicy arrabbiata: Swap marinara for a spicy tomato sauce and boost red pepper flakes in the meatballs.
• Dairy-free: Omit the Parmesan and add 1 tablespoon nutritional yeast for a savory note.
• Lemon-garlic twist: Finish the squash with a squeeze of lemon and extra garlic for brightness.
• Veggie boost: Stir sautéed spinach or mushrooms into the sauce for extra texture and nutrients.

FAQ

How do I cut a spaghetti squash safely?

Use a sharp chef’s knife and create a flat surface by trimming a small slice off one side if needed. Pierce the squash in a few places and microwave for 2–3 minutes to soften the skin slightly, then halve lengthwise with steady pressure.

Can I use ground chicken instead of turkey?

Yes. Ground chicken works well with the same seasonings.

Choose ground chicken that’s not ultra-lean to avoid dryness, and keep the grated onion for moisture.

What if my squash is watery?

After roasting and shredding, let the strands sit in a colander for 5–10 minutes to drain. You can also toss the squash in a dry skillet over medium heat for 2–3 minutes to evaporate excess moisture.

Do I have to sear the meatballs before simmering?

Searing adds flavor and color, but you can bake them and then simmer briefly in sauce. Either way, make sure they reach an internal temperature of 165°F (74°C).

Which marinara should I use?

Choose a marinara with simple ingredients and moderate sodium.

Look for tomato, olive oil, garlic, and herbs. If it tastes good off the spoon, it will work here.

Can I make this ahead for guests?

Absolutely. Cook the meatballs and sauce a day ahead and refrigerate.

Roast and shred the squash the day of serving, then reheat everything gently right before dinner.

Wrapping Up

Turkey meatballs with spaghetti squash bring comfort and freshness to the same plate. The flavors are familiar, the steps are straightforward, and the results feel both nourishing and satisfying. Keep the seasonings bold, avoid overcooking the squash, and you’ll have a reliable dinner that fits into busy schedules and a variety of eating styles.

Serve it with a crisp salad and extra Parmesan, and you’re set for a cozy, crowd-pleasing meal.