Craving Pasta? Try Baked Spaghetti Squash & Meatballs!


Total time


A spaghetti squash, a jar of sauce, a pound of meat and BAM—hunger satisfied, Italian style! You won’t even miss the noodles.


  • 1 whole spaghetti squash
  • 1 pound grass-fed ground beef (85% lean)
  • 1 yellow onion
  • 2 cloves garlic, peeled
  • 1 egg
  • 1 tablespoon coconut flour
  • ½ teaspoon sea salt
  • 1 tablespoon dried Italian seasoning (see note below recipe for a homemade recipe for Italian seasoning)
  • Ghee for frying (or coconut oil)
  • 1 26-30 ounce jar organic tomato sauce (no sugar added)
  • ¾ cup grass-fed cheese, shredded (optional)


  1. Preheat the oven to 375°F, and pour ½ cup water into a 9×13 baking dish.
  2. Cut the spaghetti squash in half lengthwise, and scrape out the seeds.
  3. Place squash, flesh side down, in the baking dish, and roast in the oven until just tender, about 30 minutes.
  4. Allow to cool, and then rake a fork back and forth across the inside of the squash halves to remove the strands into a large bowl.
  5. While squash is baking, peel and dice 1 yellow onion and mince 2 garlic cloves. Add to a large mixing bowl.
  6. Add 1 pound ground beef, 1 egg, 1 tablespoon coconut flour, ½ teaspoon sea salt, and 1 tablespoon Italian seasoning. Use clean hands to mix everything together.
  7. Shape meat mixture into golf ball-size meatballs—it should make about 14.
  8. Grease a large skillet with ghee or coconut oil, and heat over medium. Cook meatballs, turning occasionally, until browned on all sides.
  9. Reduce oven temperature to 350°F.
  10. Add spaghetti squash strands to the 9×13 baking dish, add meatballs, and pour marinara sauce over the meatballs. Cover with foil and bake 10 minutes.
  11. Remove foil, sprinkle ½ cup shredded cheese over the top, and continue to bake, uncovered, for 10 more minutes. (note: if you’re not using cheese, simply remove foil and continue baking).


Note #1: You can make homemade Italian seasoning by mixing together the following spices: 1 tablespoons dried oregano, 1 tablespoons dried basil, 1 tablespoons dried cilantro, 1 tablespoons dried marjoram, 1 teaspoon dried thyme, 1 teaspoons garlic powder, 1 teaspoon onion powder, ¼ teaspoon black pepper, and ½ teaspoon red pepper flakes.

Note #2: Sometimes we like recipe is even better when it’s reheated the next day (after the sauce seeps in). Double the meatball mixture to make sure you have enough for leftovers.


Spaghetti and meatballs is a classic. But we know by now that pasta made of processed wheat noodles makes us fat and sick.

A plate of regular pasta can easily pack in over 80 grams of carbs while offering little to no nutritional value…

What’s a health nut to do?

I wouldn’t survive without delicious Italian favorites like spaghetti.

A spaghetti squash, a jar of sauce, a pound of meat and BAM—hunger satisfied, Italian style!: and I are hard at work making comfort foods good for you again.

Here’s how we do it:

Step 1: Dump the processed flours, sugars, and icky “vegetable” oils.

Step 2: Swap in nutrient-dense real food.

I think it’s time you meet the lord of the gourds: Spaghetti Squash.

Spaghetti Squash is a healthy, low-carb substitute for pasta packed with nutrients including Vitamin A, Vitamin C, and B Vitamins. Due to its uncanny resemblance to noodles, it’s also known as vegetable spaghetti, noodle squash, and my favorite, squaghetti.

The seed of this versatile squash can be roasted and eaten like pumpkin seeds, with a bit of olive oil and sea salt (kids love them).

Don’t have any spaghetti squash? Try subbing spiralized zucchini, sweet potato, or sliced eggplant for your pasta dishes (all Wild Diet approved).

On top of that, tomatoes provide Vitamins A, C, B2 and potassium, a mineral that most of us don’t get enough of. Tomatoes are also high in the phytonutrient lycopene, which research shows can play a powerful role in the prevention of cardiovascular disease, certain types of cancer, and chronic illnesses.

Tomato sauce, meatballs loaded with Italian flavors, aldente spaghetti squash, and melted mozzarella. Dinner is served!

Skip the boring plate of pasta and bread. Make this Spaghetti Squash and Meatballs instead. Click To Tweet

A spaghetti squash, a jar of sauce, a pound of meat and BAM—hunger satisfied, Italian style!:

A spaghetti squash, a jar of sauce, a pound of meat and BAM—hunger satisfied, Italian style! You won’t even miss the noodles.

Looking for more tasty Italian dishes? Try our Chicken Parmesan. It’s a favorite in the Fat-Burning Tribe.


Discover how to drop fat with chocolate, bacon, and cheesecake. Plus: learn the 3 worst foods you should NEVER eat and the 7 best exercises for rapid fat loss. Click below to to claim your FREE gift ($17 value)!

What’s your favorite fat-burning Italian dish? Share your pictures and recipes in the comments!

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