Baked Chicken Meatballs with Spaghetti Squash
Tender baked chicken meatballs with parmesan and herbs served over roasted spaghetti squash strands and warm marinara for a lighter, high-protein Italian-style dinner.
Equipment
- Chef's knife - for halving the squash
- Rimmed baking sheets - two needed
- Parchment paper - or a silicone mat for easy release
- Large mixing bowl - for the meatball mixture
- Microplane or box grater - for fresh parmesan
- Spoon - for scooping out the squash seeds
- Fork - for scraping the squash into strands
- Small saucepan or microwave-safe bowl - for warming the marinara
- Cookie scoop - (optional) makes uniform meatballs faster
- Instant-read meat thermometer - recommended for checking meatballs reach 165°F
- Silicone Baking Mat - recommended to prevent sticking
Ingredients
For the Spaghetti Squash
- 1 spaghetti squash - medium, about 3 pounds or 1.4 kg
- 1 tablespoon extra virgin olive oil - 15 ml
- ½ teaspoon salt
- ¼ teaspoon black pepper
For the Chicken Meatballs
- 1 pound ground chicken - 450 g; ground thigh gives juicier results than breast
- ½ cup panko breadcrumbs - 30 g; use gluten-free if needed
- ⅓ cup grated parmesan cheese - 35 g, plus more for serving
- 1 large egg
- 3 cloves garlic - minced
- 2 tablespoons fresh parsley - finely chopped
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¾ teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon olive oil - 15 ml, for brushing
To Finish
- 2 cups marinara sauce - 480 ml
- ¼ teaspoon red pepper flakes - optional
- extra grated parmesan and chopped basil - for garnish
Instructions
- Heat oven to 400°F (200°C) and line two baking sheets with parchment paper. Halve the spaghetti squash lengthwise, scoop out the seeds, and brush the cut sides with olive oil, salt, and pepper.
- Place squash halves cut side down on a lined baking sheet and roast for 35 to 40 minutes, until the shell gives when pressed and a fork slides easily into the flesh.
- While the squash roasts, combine ground chicken, panko, parmesan, egg, garlic, parsley, Italian seasoning, garlic powder, onion powder, salt, and pepper in a large bowl. Mix gently just until combined.
- Scoop about 2 tablespoons of mixture per meatball and roll lightly between your palms. Arrange on the second lined baking sheet and brush tops with olive oil.
- About 20 minutes into the squash roast, slide the meatball pan into the oven. Bake for 20 to 22 minutes, until golden and cooked through to 165°F (74°C).
- While everything bakes, warm the marinara in a small saucepan over low heat or in a covered microwave-safe bowl. Stir in red pepper flakes if desired.
- Let the squash cool for 5 minutes, then drag a fork lengthwise through the flesh to release long strands into a bowl. Blot gently with a paper towel if watery.
- Divide squash strands among four bowls and top each with about five meatballs and a generous spoon of warm marinara. Finish with extra parmesan and fresh basil.
Notes
- Do not overmix the meatball mixture; stop as soon as it holds together to avoid tough, dense meatballs.
- Chill shaped meatballs for 15 minutes before baking if you have time; firmer meatballs hold their round shape better.
- Use an instant-read thermometer and pull the meatballs at exactly 165°F (74°C) to keep them juicy.
- Salt the squash and blot the scraped strands with a paper towel to prevent watery marinara.
- Grate your own parmesan for better melting and flavor than pre-shredded.
- Add a splash of milk to the meatball mix if your ground chicken is very lean, for extra moisture.
- Toss the squash with sauce at the last minute to keep the strands from turning limp.
- Store meatballs and squash in airtight containers in the refrigerator for up to 4 days; keep squash separate from marinara.
- Freeze cooked meatballs for up to 3 months and cooked squash strands for up to 2 months.
- Swap ground turkey for chicken, use gluten-free breadcrumbs for a gluten-friendly version, or add mozzarella and broil for a cheesy baked version.
Nutrition
Serving: 1BowlCalories: 385kcalCarbohydrates: 22gProtein: 34gFat: 18gSaturated Fat: 5gSodium: 720mgFiber: 4gSugar: 9g
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