Spaghetti Squash with Turkey Meatballs and Spinach Sauce

Replacing refined carbohydrates, like pasta, with complex carbohydrates, like squash, is important for maintaining ideal body weight. Spaghetti squash can be roasted and then scraped with a fork to make pasta-like strands. Top the squash “noodles” with protein-rich meatballs to balance blood sugar and a nutrient-dense spinach sauce.


Image by Chris Clay Bauman
Recipe from the Fall 2013 Bauman College Natural Chef Textbook



1 lb ground turkey
½ cup diced cauliflower
⅓ cup diced onion
2 cloves garlic, minced
½ tsp ground fennel
¼ tsp red pepper flakes
salt and pepper, to taste
water or stock, as needed


2 large spaghetti squash
olive oil
salt and pepper


1 Tbs butter
1 medium shallot, chopped
2 cloves garlic, chopped
2 bunches spinach, chopped
herbs – rosemary, thyme, oregano, parsley, to taste
salt and pepper, to taste


Preheat the oven to 350° F.


  1. Mix together all of the ingredients in a bowl and season with salt and pepper.
  2. Form into small meatballs and place into a baking dish.
  3. Pour a little water or stock in the baking dish, just to cover the bottom.
  4. Cover the baking dish with parchment, then foil, and bake for 45 minutes. Remove the cover and bake for an additional 10-15 minutes.


  1. In the meantime, cut the spaghetti squash in half and scrape out any seeds. Drizzle with olive oil and season with salt and pepper.
  2. Place face down on a baking sheet and bake until tender, about 30 minutes.
  3. When the spaghetti squash is cooked, take out of the oven and let cool for a few minutes.
  4. Using a fork, scrape the flesh, making spaghetti-like strands into a large bowl.


  1. In a saucepan on medium heat, add the butter and then the shallots. Sauté until tender, then add the garlic and stir for another minute. Add the spinach and cook until wilted.
  2. Transfer the mixture to a blender, along with the herbs. Puree until smooth. Season with salt and pepper and set aside.
  3. Toss enough sauce to coat the squash and season if necessary. Transfer to a serving platter and top with the meatballs. Serve and enjoy!

Servings: 12