Description
These Sundried Tomato Meatballs & Spaghetti Squash Feta Boats feature tender roasted spaghetti squash filled with savory beef meatballs, rich marinara sauce, and tangy crumbled feta cheese. Packed with sundried tomatoes, fresh parsley, cashews, and pepitas, this hearty, flavorful dinner is a delicious vegetable-based alternative to traditional spaghetti and meatballs.
Ingredients
3 cups marinara sauce
1 spaghetti squash
2 tablespoons olive oil
4 cloves garlic, divided
1/2 lb ground beef
1/2 cup cashews
1/8 cup pepitas (pumpkin seeds)
1 tablespoon nutritional yeast
1/2 cup fresh parsley, plus extra for garnish if desired
1 teaspoon black pepper
1/4 cup sundried tomatoes
1 teaspoon red pepper flakes
1 large egg
1 teaspoon salt, divided
1/4 cup crumbled feta cheese
Instructions
- Preheat the oven to 400°F (200°C). Prepare a baking sheet for roasting the spaghetti squash.
- Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle the cut sides with olive oil and season lightly with some of the salt. Place 2 garlic cloves on the baking sheet, then position each squash half cut side down over a garlic clove. Roast for 30–40 minutes, or until the flesh is tender and easily separates into strands with a fork.
- While the squash roasts, add the remaining 2 garlic cloves, cashews, pepitas, nutritional yeast, fresh parsley, and black pepper to a food processor. Pulse for approximately 15 seconds. Add the sundried tomatoes and process again until the mixture resembles coarse breadcrumbs.
- Transfer the processed mixture to a large mixing bowl. Add the ground beef, egg, red pepper flakes, and remaining salt. Gently mix until evenly combined, taking care not to overwork the meat. Shape the mixture into approximately 16 evenly sized meatballs.
- Spread 1 cup of marinara sauce evenly across the bottom of a baking dish. Arrange the meatballs over the sauce in a single layer. Bake at 400°F (200°C) for 10–12 minutes.
- Once the spaghetti squash is tender and the meatballs have completed their initial baking, remove both from the oven. Reduce the oven temperature to 350°F (175°C). Allow the squash to cool slightly, then use a fork to gently scrape the flesh into spaghetti-like strands while keeping the strands inside the squash shells.
- Spoon some of the remaining marinara sauce into each spaghetti squash half and gently toss with the strands. Divide the meatballs evenly between the two squash boats, arranging approximately 8 meatballs in each half. Spoon the remaining marinara sauce over the meatballs and squash, then sprinkle the crumbled feta cheese evenly on top.
- Place the assembled spaghetti squash boats back into the oven and bake at 350°F (175°C) for approximately 10 minutes, or until everything is heated through and the feta is slightly softened. Check the center of the meatballs with a meat thermometer to ensure they reach an internal temperature of 160°F (71°C).
- Remove the squash boats from the oven and allow them to rest briefly. Garnish with additional fresh parsley if desired, and serve warm directly from the spaghetti squash shells.
Notes
Ground meat substitutions: Replace ground beef with ground turkey or chicken for a different flavor. Poultry meatballs must reach an internal temperature of 165°F (74°C).
Adjust the spice level: Reduce or omit the red pepper flakes for a milder dish. The sundried tomatoes, garlic, and parsley will still provide plenty of flavor.
Marinara sauce: Use your favorite homemade or store-bought marinara sauce. Adjust the quantity added to the squash boats depending on how saucy you prefer the finished dish.
Cashew alternatives: Experiment with another type of nut if cashews are unavailable, although the texture and flavor of the meatballs may change.
Meatball texture: Process the cashews and pepitas more finely for a smoother meatball mixture or leave them slightly coarse for added texture.
Prevent meatballs from falling apart: Mix the egg, ground beef, and processed ingredients until evenly combined. Shape the meatballs firmly without overworking the mixture.
Spaghetti squash doneness: The squash is ready when its flesh separates easily into spaghetti-like strands with a fork. Avoid overcooking, which can make the strands mushy.
Keep the squash shells: There is no need to peel the spaghetti squash. The roasted shells serve as natural bowls for the meatballs, sauce, and feta.
Fresh parsley: Reserve a small amount of parsley before preparing the meatball mixture if you would like a fresh garnish after baking.
Make ahead: Prepare and shape the meatballs in advance, cover tightly, and refrigerate until ready to bake. You can also roast the spaghetti squash ahead of time to simplify assembly.
Refrigerator storage: Store leftover spaghetti squash, meatballs, and marinara sauce in an airtight container in the refrigerator for up to 3–4 days.
Space-saving storage: Remove the cooked spaghetti squash strands and meatballs from the shells and refrigerate them together with the marinara sauce in a sealed container.
Freezing: Freeze fully cooked meatballs separately from the spaghetti squash in a freezer-safe container. Thaw overnight in the refrigerator before reheating thoroughly.
Oven reheating: Transfer leftovers to an oven-safe dish, cover with aluminum foil, and heat at 350°F (175°C) until thoroughly warmed.
Microwave reheating: Place individual portions in a microwave-safe dish and heat until hot throughout, stirring or rotating as needed for even heating.
Serving suggestions: Serve the spaghetti squash boats directly in their shells for an attractive presentation, or scoop the squash strands and meatballs onto plates for easier serving.
Food safety: Ground beef meatballs should reach an internal temperature of 160°F (71°C). Use a meat thermometer inserted into the center of a meatball to confirm doneness.
- Prep Time: 20 minutes
- Cook Time: 50–62 minutes
- Category: Dinner
- Method: Oven Baking, Roasting
- Cuisine: Mediterranean-Inspired
Nutrition
- Serving Size: 1 spaghetti squash boat with approximately 8 meatballs
- Calories: 970 kcal
- Sugar: 24 g
- Sodium: 2650 mg
- Fat: 64 g
- Saturated Fat: 15 g
- Unsaturated Fat: 46 g
- Trans Fat: 0.5 g
- Carbohydrates: 64 g
- Fiber: 14 g
- Protein: 45 g
- Cholesterol: 175 mg
