How to Cook Spaghetti Squash and Make Mock Spaghetti and Meatballs

Mock Spaghetti and Meatballs Dinner
Mock Spaghetti and Meatballs Dinner | Source

Health Benefits of Spaghetti Squash

Spaghetti squash is packed with healthy nutrients, including beta-carotene, potassium, vitamin A and folic acid. And like most vegetables, it’s extremely low in calories. One cup of spaghetti squash is less than 50 calories!

The spaghetti squash has a special quality when cooked: the inside of the spaghetti squash has the consistency of spaghetti-like strands, which makes it a perfect pasta substitute. This is perfect for individuals who cannot eat gluten products, weight-watchers, or just plain vegetable lovers!

Cook Time

Prep time: 10 min
Cook time: 1 hour
Ready in: 1 hour 10 min
Yields: 4 lb. spaghetti squash yields approx. 4 cups
Whole Spaghetti Squash
Whole Spaghetti Squash | Source

Ingredients

  • One 4 lb. spaghetti squash
  • Non-stick spray
  • Large knife
  • Rectangular oven-safe pan
  • Aluminum foil
Spaghetti Squash Cut in Half
Spaghetti Squash Cut in Half | Source
Spaghetti Squash, Ready to Cook
Spaghetti Squash, Ready to Cook | Source
Scooping out the cooked spaghetti squash
Scooping out the cooked spaghetti squash | Source

Instructions

  1. Cut the spaghetti squash in half, long ways as shown.
  2. Using a large, sturdy spoon, remove all the seeds.
  3. In large oven-safe pan, line with aluminum foil and spray the pan with non-stick spray; then place the 2 spaghetti squash halves in the pan.
  4. Preheat oven to 375 degrees. Place pan with spaghetti squash halves in oven and cook for approximately 1 hour, or until squash is tender after inserting a fork.
  5. Let stand for 5-10 minutes to cool. Then, using a large fork, scoop out the inside of the spaghetti squash halves.
  6. Store the spaghetti squash in a microwaveable dish or pan until ready to serve. If you are serving your spaghetti squash as a side dish, it can be mixed with cooked vegetables, or merely seasoned with a dash of salt, pepper, basil, and garlic powder. Delicious!
Cooked Spaghetti Squash
Cooked Spaghetti Squash | Source

Nutrition

Nutrition Facts
Serving size: 1 cup
Calories 42
Calories from Fat0
% Daily Value *
Fat 0 g
Saturated fat 0 g
Unsaturated fat 0 g
Carbohydrates 10 g3%
Sugar 4 g
Fiber 2 g8%
Protein 1 g2%
Cholesterol 0 mg
Sodium 28 mg1%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

1 cup of spaghetti squash also contains the following:

  • 3% of the daily requirement of vitamin A, iron and calcium
  • 8% of the daily requirement of vitamin B-6
  • 9% of the recommended dose of vitamin C

Part 2: Mock Spaghetti and Meatballs Dinner Recipe

Now that your spaghetti squash is cooked, here's how to create a hearty, healthy mock spaghetti with meatballs dinner. First, you’re need the following ingredients:

  • Cooked spaghetti squash (as prepared above)
  • Meatballs of your choice, homemade or purchased. Suggested favorite: Shelton’s Fully Cooked Frozen Turkey Meatballs
  • Tomato Sauce of your choice, homemade or purchased. Suggested favorite if no homemade sauce is on hand: Bertolli’s Marinara with Burgundy Wine
  • Optional: Grated Cheese, Basil Seasoning

Please take a moment to rate this recipe

4.5 stars from 2 ratings of Mock Spaghetti and Meatballs Recipe

Cook Time

Prep Time: 10 min

Cook Time: 15 min

Ready in: 25 minutes

Yields: 4 dinners

Suggested Favorite: Shelton's Fully Cooked Frozen Organic Turkey Meatballs
Suggested Favorite: Shelton's Fully Cooked Frozen Organic Turkey Meatballs

Instructions

  1. Meatballs: If using Shelton’s Fully Cooked Frozen Turkey Meatballs, or other frozen, cooked meatballs, thaw the desired number of meatballs in microwave.
  2. Tomato Sauce: Simmer meatballs in tomato sauce, 10-15 minutes on low setting, or until sauce is hot and meatballs are fully heated.
  3. Serve: Place 1 cup of spaghetti squash on dinner plate, add meatballs, tomato sauce, and grated cheese if desired. I like to sprinkle freshly chopped basil, or basil seasoning, and a pinch of garlic powder.

Voila! You have just created, a healthy, hearty, delicious, and nutritious meal!!!

Enjoy. :-)

Mock Spaghetti (Made From Spaghetti Squash) with Meatballs
Mock Spaghetti (Made From Spaghetti Squash) with Meatballs | Source

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© 2013 Amelia Griggs

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Comments 12 comments

DzyMsLizzy profile image

DzyMsLizzy 3 years ago from Oakley, CA

I've heard of this, but never tried it. Maybe I will, now. I'd use veggie mock meatballs, as well, myself.

I have found that an ice cream scoop works really well for de-seeding large squash and melons such as canteloupe. ;-)

Voted up, useful, interesting and starred.


easylearningweb profile image

easylearningweb 3 years ago Author

Thanks for your comment, DzyMsLizzy. Glad to hear you liked the recipe. It's really quite delicious and I love to make it as an alternative to pasta, which I used to eat a lot more of. Now with this alternative, it's healthier and lighter!

An ice cream scooper sounds like a great idea to remove the seeds. :-)

Thanks for your vote and rating!


My Cook Book profile image

My Cook Book 3 years ago from India

Looks delicious. Good recipe, thanks for the share. Great work!


easylearningweb profile image

easylearningweb 3 years ago Author

It's definitely delicious, and so nutritious! Thanks, My Cook Book. Glad you like. :-)


AmandaJon profile image

AmandaJon 3 years ago

This looks very appetizing to me! Thanks for the share.


easylearningweb profile image

easylearningweb 3 years ago Author

Thanks AmandaJon, your comment is much appreciated. :-)


Pamela99 profile image

Pamela99 3 years ago from United States

I have heard of this and have been looking for a recipe. Thanks so much as I am anxious to give it a try.


easylearningweb profile image

easylearningweb 3 years ago Author

Thanks for stopping by, Pamela. Yes give it a try. It is quick, easy and quite delicious. And you can use any type of meatballs or other topping, including more vegetables!

Enjoy. :-)


Shiley profile image

Shiley 3 years ago from Washington

OK I just purchased a big ole spaghetti squash and I am going to cook it for dinner tonight. Thank you for posting this recipe.


easylearningweb profile image

easylearningweb 3 years ago Author

Cool, thanks Shiley. You'll love it! Tasty and so healthy. :-)

Enjoy!


chefmancave profile image

chefmancave 24 months ago from Michigan

Paleo diet and South Beach diet people will tell you that spaghetti squash is a delicious alternative to pasta. I am torn myself. On the one hand I want to reduce the amount of Carbs I eat. Spaghetti squash is perfect for that. On the other hand, I love a full plate of authentic pasta noodles. If you have never tried spaghetti squash though, you SHOULD! It is delicious and healthy.


easylearningweb profile image

easylearningweb 24 months ago Author

Yes, very healthy, chefmancave, and of course, low in calories. I'm still love my dish of pasta with meatballs, but this is an excellent alternative which I substitute sometimes. Thanks for stopping by!

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