Vegan Spaghetti Squash and Meatballs

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If you want a quick, low-carb, but delicious vegan dinner, this Vegan Spaghetti Squash and Meatballs recipe might be a bullseye! I’m so into this recipe, we’ve been making it on repeat! We love easy, vegan, healthy recipes. If that’s what you’re after too, then take a long look at my Vegan Spicy Sesame Zoodles! Or how about my Vegan Cobb Salad? YAS!

Vegan Spaghetti Squash and Meatballs

It’s a bit of a stretch to call these meatballs. I know that.

Because the meatballs in this dish are made with great northern beans. Although you could use chickpeas or cannelloni beans, navy beans, or pretty much whatever beans you want. However, I would advise sticking to the white beans to keep the flavor profile intact.

Ah, I digress.

Do you take offense to me calling these meatballs when in fact, there is no meat involved?

I could have called them beanballs, however, I don’t find that too appetizing. Do you?

Besides, could we not argue that the word meat has more than one meaning? In fact, Dictionary.com provides a second definition of the word meat as the edible part of anything, such as a fruit or nut.

I think beans are covered in that category.

OK. Now that we’re on the same page regarding the meatballs, let’s move on. Because there’s a lot of greatness to discuss about today’s Vegan Spaghetti Squash and Meatballs recipe.

Loving Vegan Spaghetti Squash and Meatballs

I love this strategy of eating healthy meals during the week and saving indulgences for the weekend. This meal could actually fit in either category because although it’s nice and healthy, it also has an indulgent feel to it.

But let’s talk a little about how easy this dish is to make. I cook the spaghetti squash in the oven so that I can throw the bean meatballs in to cook at the same time. As I love to say, might as well bake two loves while the oven’s hot.

So, although the spaghetti squash and meatballs require some time to cook, once you get them in the oven you can move on to more important things, will Barb be returning to season 2 of Stranger Things?

Is Spaghetti Squash Good For You?

Spaghetti Squash is what we refer to as a winter squash. Most people have thought of these kinds of squashes as very starchy. But, come to find out, winter squash offers a lot of great phytonutrients, like Vitamin A (an antioxidant), Vitamin C, Fiber, Potassium and more. It’s an anti-inflammatory and also includes around 300 mgs of Omega-3s per cup.

I could go on, but just know this, Spaghetti squash is a good thing to include in your diet. I used to balk a little at the taste, but with proper preparation I’ve grown to love it. Shawn has been known to be a picky eater too (he still won’t eat green beans or mushrooms), and he likes this Vegan Spaghetti Squash and Meatballs recipe too.

The bean meatballs add fiber, flavor and substance to this recipe. Each bite has a little something special about it!

This Recipe Needs Help

Did you know the average person has over 10,000 taste buds? That’s a lot of tasting going on. And we each have our own preferences as a result too. I may be hit a wide swath of those taste buds with this Vegan Spaghetti Squash and Meatballs recipe, but I’m not going to catch them all. So, that’s one reason I highly recommend being experimental and trying your hand at adapting recipes. Here’s some ways I would suggest changing this one around:

  • I could see adding some raw walnuts to the bean balls, for a heartier flavor
  • Increase or reduce the pasta sauce based on your preferences
  • You can skip the vegan mozzarella shreds and sprinkle with Vegan Parmesan instead
  • I could see adding some fresh, minced garlic to the spaghetti squash
  • If you want this recipe to be really easy, use store-bought vegan meatballs instead of the bean meatballs

So have fun with this recipe and please your taste buds! I definitely recommend serving this Vegan Spaghetti Squash and Meatballs recipe with some Vegan Cheesy Pull-apart Bread. It’s another easy recipe that will have your family excited to get to the dinner table!

Vegan Spaghetti Squash and Meatballs

Hey, you know what I’m thinking? Well, we just love this recipe for Vegan Spaghetti Squash and Meatballs. We hope you do too!  If you decide to make it, go ahead and take a photo and share it with us using #namelymarly on Instagram. We LOVE seeing your photos!

Vegan Spaghetti Squash and Meatballs
Print
Vegan Spaghetti Squash and Meatballs
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This easy, healthy, relatively low-carb Vegan Spaghetti Squash and Meatballs recipe is perfect for a Tuesday night dinner!

Course: Main Course
Cuisine: American
Servings: 4
Calories: 307 kcal
Author: Marly
Ingredients
  • 1 Spaghetti Squash
  • 1 15 oz can Great Northern Beans
  • 1 tablespoon Dehydrated Onions
  • 1 teaspoon Garlic Powder
  • 1/4 cup Ground Flax Seeds
  • 2 tablespoons Nutritional Yeast Flakes
  • 1 teaspoon Italian Seasoning
  • 1 teaspoon Dried Rubbed Sage
  • 1 tablespoon Chia Seeds
  • 1.5 cups Pasta Sauce
  • 1 cup Vegan Mozzarella Shreds
Instructions
  1. Heat your oven to 375F. Line two baking pans with parchment paper.

  2. Cut the Spaghetti Squash in half, lengthwise. Scoop out the seeds. Place both halves face down on one of the lined baking pans. Place this in the oven and bake for 30 - 40 minutes, until a knife inserted in the side proves that the spaghetti squash is tender.

  3. Drain the can of beans. Place the beans in a food processor with the dehydrated onions, garlic powder, flax seeds, nutritional yeast flakes, Italian seasoning, and sage. Pulse until combined, only a few seconds. It should leave some pieces of the beans intact.

  4. This makes a very sticky batter. You will want to use some kind of scoop (I used a cookie dough scooper) to create balls. Place the bean balls on the second parchment-lined pan. Place the bean meatballs in the oven, along side the spaghetti squash. Cook for 25 - 30 minutes.

  5. Once the spaghetti squash is tender, remove from the oven and allow to cool for several minutes, until cool enough to handle. Place 3 - 4 paper towels on the counter. Then use a large spoon to scrape the spaghetti squash onto the paper towels. Squeeze the spaghetti squash a little to remove excess fluids.

  6. Place the squeezed spaghetti squash into a casserole dish. Add the chia seeds and stir gently to distribute (these help soak up any extra liquids released from the spaghetti squash). Pour the spaghetti sauce on top. 

  7. Remove the pan of bean meatballs from the oven. Use tongs to transfer them on top of the spaghetti squash. Top with vegan mozzarella shreds. Return to the oven and bake another 10 minutes or so, until the cheese has melted.

Recipe Notes

You can use fresh garlic in place of the garlic powder, but I do not recommend use fresh onions because they add more moisture to the mix. The dehydrated onions add flavor without also adding moisture.

 

Nutrition Facts
Vegan Spaghetti Squash and Meatballs
Amount Per Serving
Calories 307 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 823mg 34%
Potassium 869mg 25%
Total Carbohydrates 43g 14%
Dietary Fiber 12g 48%
Sugars 13g
Protein 8g 16%
Vitamin A 16.1%
Vitamin C 17.6%
Calcium 16.6%
Iron 19.8%
* Percent Daily Values are based on a 2000 calorie diet.

If you love vegan and vegetarian spaghetti squash recipes, take a look at these:

Whatever spaghetti squash you’re twirling around your fork, enjoy!

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