How to make low carb spaghetti and meatballs using spaghetti squash
On today’s episode, I’m showing you how to cook spaghetti squash in an oven, as well as this tasty spaghetti and meatballs recipe.
Seriously, if you like spaghetti and meatballs, you’re going to love this healthy low carb version that tastes just like the real thing.
This recipe was a request from a Live Lean TV viewer who asked me how to cook spaghetti squash.
So on today’s Brad’s Cookbook episode, I’m taking a traditional high carb meal, spaghetti and meatballs, and making it healthier, using higher quality ingredients.
We’re cooking Spaghetti Squash & Turkey Meatballs!
As Live Leaners, we don’t stop eating our favorite foods. We simply make better food decisions, by using higher quality ingredients, to make our favorite foods healthier.
Spaghetti Squash vs. Spaghetti: Calories and Carbohydrates
If you’ve never cooked spaghetti squash before, you’ll be amazed at how much the texture and taste is similar to traditional spaghetti, without all the added carbohydrates and calories.
Here’s how the nutritional values stack up against each other.
1 cup serving of cooked spaghetti squash:
- Calories: 42
- Carbohydrates: 10g
1 cup serving of cooked spaghetti:
- Calories: 220
- Carbohydrates: 43 g
And lets be real, who eats just 1 cup of traditional spaghetti?
This makes spaghetti squash an excellent healthy alternative to spaghetti as it has just a small percentage of the calories and carbohydrates, and includes a lot more nutrients, and is a good source of fiber.
How to make turkey meatballs
We’re also going to add a coating filled with tasty spices to the turkey meatballs.
In the recipe video, I used organic whole grain sprouted bread in the coating, but you can also use ground almonds, almond meal, or almond flour.
If you’ve never heard of whole grain sprouted bread before, go check out my Food Wars episode on whole grain sprouted bread vs conventional whole wheat bread.
I also have a few other ground turkey recipes that you can use.
On previous episodes, I’ve shared how to make turkey meatballs in the oven and how to make healthy turkey burgers.
But for this tasty spaghetti and meatballs recipe, I wanted to share another turkey meatballs recipe with you.
How to cook spaghetti squash: spaghetti and meatballs recipe
Here are the ingredients and instructions on how to cook spaghetti squash, and make this healthy spaghetti and meatballs recipe.
Tasty Spaghetti Squash And Turkey Meatballs
Pre-heat the oven to it's highest heat (typically 500-550F).
Cut the spaghetti squash in half, lengthwise.
Add the spaghetti squash to a glass baking dish and fill it with enough water so the spaghetti squash is submerged in 1 inch of water.
Bake the spaghetti squash in the oven for approximately 20-30 minutes.
As the spaghetti squash bakes in the oven, prepare the turkey meatballs coating by adding broken up pieces of bread (or ground almond flour/meal), crushed red pepper, black pepper, Himalayan sea salt, and fresh cilantro to a blender and blend. That is your turkey meatball coating.
Next up is making the turkey meatballs. Dice up the red pepper and mushrooms and add to a dish. Put some of the mixture aside as we'll add it to the spaghetti at the end. Add the turkey meatballs coating to another dish. Add 2 egg whites to a third dish which will help the coating stick to the turkey meatballs.
In the video I made 4 turkey meatballs, but you can make smaller meatballs if you like. Simply grab some lean ground turkey and roll it into a ball with your hands.
Then grab a handful of the red pepper and mushroom mix and mix it into the turkey meatball.
Coat the turkey meatball in the egg whites, then add the meatball to the coating mixture dish to fully coat the meatball. Repeat with the other meatballs.
Once the 20 minute timer goes off, remove the spaghetti squash from the oven and allow it to cool down while you cook the tasty and delicious turkey meatballs.
Add a little bit of cooking spray to a frying pan, place it over medium heat, then add the turkey meatballs and cook for 8-10 minutes, flipping occasionally to ensure it's cooked throughly.
As the turkey meatballs cook, remove the spaghetti squash from the water. If it's still hot, grab the spaghetti squash with a towel, and in the other hand, use a fork to remove the seeds by scraping them out and throwing them away.
To make the spaghetti noodles out of the spaghetti squash, continue scraping down with the fork inside the spaghetti squash. The spaghetti noodles will come out stringy and with the same texture as traditional spaghetti pasta.
Add a cup of spaghetti squash to each plate, then top with the sliced mushrooms and diced red bell peppers, that you set aside earlier. Next, add a handful of spinach, then the turkey meatballs.
(Optional) top with a dash of hot sauce if you like it spicy.
Add some spaghetti squash and a piece of the turkey meatball to your fork and give it a taste. If you love it like I did, yell, DAMN that's good 😉
Nutrition Info (per serving):
We did it again.
We took another traditional, high calorie and high carb recipe, and made it healthy by using better quality ingredients.
Even though this may not seem like your traditional spaghetti and meatballs, I promise it’s delicious.
The spaghetti squash, the turkey meatballs, and the vegetables, add lots of nutrients, while also keeping this traditional pasta recipe lower in carbohydrates and calories.
A serving of this spaghetti and meatballs recipe is just over 400 calories
Compare that to a traditional spaghetti and meatballs recipe with pasta sauce, and it would be upwards of 1,000 calories.
If you liked this video on how to cook spaghetti squash, and this tasty spaghetti and meatballs recipe, be sure to click the social media logos to share it with your friends.
This spaghetti and meatballs recipe was inspired by a viewer who asked me how to cook spaghetti squash.
So be sure to leave a comment below on what you want to see on future episodes.
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