Need a healthy, easy meal that doesn’t take much prep work? Toss some spaghetti squash and some frozen meatballs in your slow cooker and bam. Insta-dinner.
Confession time. I really struggle with this low carb thing. Not for me, of course. I am fully on the low carb bandwagon and I don’t find it a hardship to eat this way. But for my family, it isn’t quite so simple. I have 3 hungry children and a very tall, VERY hungry husband. Simply put, I can’t always keep up with the demand. They devour my creations quickly and I am always left wondering where that huge batch of muffins or bread or pancakes went. I double a lot of my casserole recipes, thinking we will have tons of leftovers, and it barely stretches beyond one meal. I would very much love to make everything they ate from scratch but that simply isn’t practical. And I would love to have them fully on a grain-free diet, but we are not quite there. I sometimes have to rely on convenience foods, but I try to make smart choices about what those foods are.
Frozen meatballs seems like such a shoo-in for low carb convenience, don’t they? I mean, meatballs. Balls made out of meat. And my kids love them. But I have stood there so many times in the frozen food aisle, astounded at the carbs in ready-made meatballs. Sometimes up to 10 grams in a serving. Sounds to me like there is more bread than meat in those balls. Of course, they aren’t gluten-free and they usually have plenty of other fillers and junk in there too. So when Al Fresco asked if I’d like to try their frozen chicken meatballs, I was a bit skeptical. But I was very pleasantly surprised to see that they are completely gluten-free and that the ingredient list does not read like a who’s who of food additives. Definitely a more viable option for my hungry crowd. The Jalapeño & Pepper Jack are the lowest carb option, with only 2 g per serving (please note that sugar is on the ingredient list in a very small amount).
As for this recipe, well I don’t take credit for the idea. I saw it on my friend Shawn’s blog, I Wash, You Dry, and I knew I had to try it for myself. But not with canned pasta sauce because that’s usually full of extra sugar and carbs I don’t need. Instead, I made my instant marinara sauce: crushed tomatoes pureed in the blender with garlic, oregano, salt and pepper. Then I popped it all into my slow cooker and let that machine do the work for me. It was an incredibly simple dish with all the great flavours of a comfort meal. At just under 10 g of carbs, it’s a little higher carb than some of my other recipes, but much of that comes from the tomatoes and the spaghetti squash. And when I am on a tight timeline to feed a hungry family, that works for me.
- 1 medium spaghetti squash
- 1 1/2 cups crushed tomatoes
- 1/2 tsp salt
- 1/2 tsp garlic powder
- 1/4 tsp pepper
- 1/4 tsp dried oregano
- 16 gluten-free chicken meatballs such as Al Fresco
- 2 tbsp butter or olive oil
- Additional salt and pepper to taste
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Cut spaghetti squash in half, crosswise. Place in the bottom of a 6 quart slow cooker, cut-side down.
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In a processor or blender, combine tomatoes, salt, garlic powder, pepper and oregano. Puree until smooth. Pour into bottom of slow cooker.
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Place meatballs over tomatoes, around spaghetti squash. Cook on low for 6 to 7 hours or on high for 3 to 4 hours.
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Using tongs and kitchen gloves, remove spaghetti squash from slow cooker. Scoop out seeds and discard. Scoop out flesh into a sieve or colander and let drain a few minutes to reduce moisture. Transfer to a bowl and toss with butter or olive oil.
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Divide between 4 plates and top with sauce and meatballs.
Serves 4. Each serving has 11.8 g of carbs and 1.92 g of fiber. Total NET CARBS = 9.88 g.
Food energy: 235kcal
Total fat: 13.52g
Calories from fat: 121
Cholesterol: 80mg
Carbohydrate: 11.80g
Total dietary fiber: 1.92g
Protein: 15.39g
Sodium: 504mg
Sogol says
Bless you for creating a recipe for spaghetti squash that is so low maintenance. I will be trying this recipe this week!
Karen says
I agree with SOGOL — Love spaghetti squash, but sometimes it’s a hassle to cook, then scoop, then shred. (Not sure why… but when you’re busy and need something to eat NOW, spaghetti squash tends to get overlooked.) Your method is genius! I have a feeling, will be in the rotation for quick, delicious weekday meals. Thank you.
Amy says
I can absolutley relate to your situation. I have a teen and tween, and it is hard to keep them on a low carb eating lifestyle with every meal and snack, especially in social situations. We can do the best we can as educated mothers to steer them in the direction of a healthy, low carb eating lifestyle.
Carolyn says
Thanks, Amy!
Lee says
Sorry, but a low carb lifestyle is not healthy. As a former college athlete and a physical therapist carbs are necessary. Squash is a great way to add vegetables to a diet that many people lack. However, carbs are energy!
Carolyn says
Wong! 🙂
Tee says
You’re wrong. As a LICENSED DIETITIAN I can in fact confirm if carbs are not present fats or protein will be used for energy through gluconeogenesis. Would I reccomend low carb to someone who is an athlete? No. But someone who has 100 pounds to lose could benefit highly from this. But of advice; if you’re a physical therapist stick to kinesiology and leave diets to the people that went to school for it. ☺️
Carolyn says
Actually, there’s a growing body of evidence about good athletic performance on keto diets. And I run best fuelled by omelettes with cheese. 🙂 But thanks for sticking up for the LC side of things, I appreciate it!
Maryann Scholz says
carbs make me tired
Deb says
Check to make sure your not diabetic. That was my tell if I had too much sugar I would need to pass out for a few hours in the middle of the day.
Kristen Castillo says
Funny – I’m on a low carb diet and I have the energy to function just fine. That includes working full-time, raising three kids and working out 6 days per week.
Carolyn says
Hey, sounds like my life. I am tired…but the “normal” tired of a working mum of three. 🙂
Colleen says
i want to make this tomorrow. I have ground turkey to use for the meatballs so mine will not be frozen….any thioughts on cooking time for fresh meatballs…maybe same amount of time?
Carolyn says
Same amount of time. I have actually made slow cooker fresh meatballs and they cook through in about the same time.
Henry Kunkle says
I plan to do the same (fresh, raw, Turkey meatballs with my own seasonings). Just to confirm, the meatballs can be tossed into the crockpot raw, correct? thank you, Henry Kunkle
Carolyn says
No, the meatballs must be cooked first. Pre-packaged meatballs always are. You could just brown them in a pan…they don’t need to be cooked all the way through but they do need to be browned.
Henry Kunkle says
Thank You! We’ll brown them after we form them. Going to try this on Saturday (after Paleo Shepard Pie tomorrow for St. Patrick’s Day!)
Jean Koller says
I want to make this in the oven, how muchcooking time is needed with same recipe?
Carolyn says
I don’t know, I didn’t make it that way. Sorry!
Jess says
I can relate to the hungry family!!! It is just me and my husband, and he never seems to get enough to eat! Heaven help me when I try a completely grain free meal… he’s a good sport about it, but is ravenous 30 minutes later. Zucchini seems to be the only “filling” grain free main item that fills him up, but there are only so many of those dishes I have. Must keep trying.
MP says
Ok dumb question. I looked at your friends site and she cleans out the squash first and you don’t. I have also always cleaned them out first. The seeds don’t fall in to the sauce as it starts cooking and getting soft? I would much prefer NOT to clean it first..lol
Carolyn says
Not a dumb question at all and I meant to point that out. I definitely have found it much easier to scoop out the seeds AFTER cooking than before.
Rosemary Winton says
Hi! Love your recipes. Would you please see how you could fit your printable recipe on 1 sheet? Love the picture but it takes 2 papers. (sorry to be picky)
Carolyn says
Sorry but I have to use the photos in there, not only because many readers requested them but because they show up on search results and allow people to see if they want to click through to the recipe. Wish I could satisfy everyone!
Bernadette says
Just copy and paste the recipe into word, then you can edit to your hearts content!☺ Alternatively, cancel the “print” command and copy/paste from the print box into a document. Easy peasy!
Helen says
Could this be adapted to a freezer meal? Wondering how I might freeze/reheat this recipe!
Carolyn says
I am really not sure how it would freeze. It’s certainly worth a try!
Whitney says
Looks yummy! I’ve got 1 lb ground turkey in the fridge… Any suggestions on SUPER simple and healthy turkey meat balls I could use for this crockpot recipe? Thanks in advance!
Carolyn says
I don’t have a recipe but I know that Mellissa of I Breathe I’m Hungry is the meatball queen of low carb.
Kerry B says
Love love LOVE this recipe!!! I’ve made it twice now; I reported on the first time here: https://kerrybush.wordpress.com/2015/10/18/kitchen-adventures-week-2/
Carolyn says
Thanks so much!
Cathy says
Is the squash crunchy or mushy cooking. It this long.
Lisa Z says
I made this tonight and it was fantastic! It was SO easy to just take the squash halves out of the cooker and use a fork to put the spaghetti part into the bowl, then spoon on the sauce and meatballs. I did use our favorite jarred sauce so can’t comment on your sauce recipe, but the method itself was just right. Thanks for posting this!
Kati says
It tastes great! AND I wouldn’t do it this way again. Six hours was way too long so the squash was mush. Then removing seeds after cooking…while hot and falling apart…way easier to do quickly beforehand! So perhaps with some adjustments it’s worth trying again but need to be on site to check on squash doneness. Thanks!
janet says
my carbohoic husband does not want pasta with meatballs anymore! awesome
Grandma says
Love the recipe. Would someone tell me how to cut the squash without a chainsaw? I can never them open!
Carolyn says
A very sharp, large knife is best. Get above it and press down hard…you can even put it on the floor (on a cutting board) so you can use your full weight.
Debbie says
I have found to make cutting easier I use a sharp knife. I stab it like I do a potato. I put it in the microwave on a plate with about 1/4 c. water on it for about 3-5 minutes. It softens the shell enough to be able to cut it easier, and you are not as likely to cut yourself if the knife slips.
Bernadette says
I always find that my spaghetti squash weeps too much liquid out over my sauce then I have to thicken it with tomato paste. 🙁
Does cooking it on the bottom prevent that water from weeping out in the crock?
Carolyn says
I’ve never had that issue. Hmmmm. Maybe the bottom cooking does help?
jessica says
this is genious! I’m excited to try it and also your sauce recipe…I hate the added sugar in most store brands.
J says
i tried it and i had epic fail. I cooked it through the night, left it in fridge during work, and when I came back it was not good ( squash to mush and soft) . I did not like taking seeds after it is cooked so next time I will do before. I made my own balls, they lost shape squished among squash 🙁
I do not understand how one squash is good for your family, I can eat one all by myself.
Overall, thank you for the recipe, I will keep trying. Next time I will just have frozen meat balls to do in a pan and squash for the oven. Should take 30 minutes I guess.
All the best
sarah says
Great recipe! I just tried this last night and my very picky husband loved it! I have been trying to lose the last few baby pounds so have tried to eat less carbs.
We did modify it a tad in case anyone is wondering how to make it with jarred sauce (I know…less healthy…we were crunched for time). I added 1 jar of pasta sauce, and also a 8oz can of diced tomatoes, plus 1/2 can of water for some extra sauce. I cooked it on Low for 7 hours. I think maybe next time I will try low for 8 hours because the spaghetti squash could be a bit softer.
I have already recommended this to a bunch of friends! THanks!
Carolyn says
So glad you liked it!
Diane charnock says
I poke holes in my squash with a meat fork and microwave it whole for about 15 minutes. Works like a charm.
Dawn Conklin says
Tried this tonight because I was working a short shift, but later so I wasn’t going to be home until a little too late to cook. I added a couple things, but loved it! I only added more crushed tomatoes, onions and peppers (but my family can eat – a lot lol!) The whole family loved it, thank you for sharing! It was an excellent dinner to come home and eat 🙂
robinlj says
I have made a similar dish but never in the slow cooker. I make my meatballs with ground turkey, chopped red onion, basil, oregano, thyme parsley and grated parmesan in place of bread crumbs. They are super easy and I bake them in the oven. Thought I would share as a gluten free alternative for you. I am looking forward to making this in the slow cooker.
Michael Haveri says
This was amazing and, a nice change from pasta. I make my own sauce that is loaded with basil and diced tomatoes. I also added fresh portabello mushrooms. I really like the gluten free chicken meatballs. I jabbed Squash with holes and tossed in nuker for 15 minutes prior to slow cooker, it was easier to slice and seemed to dry up most of the water. Thank You this is a regular meal @ my place from now on Really Delicious!
Joy says
I have one spaghetti squash left from last year’s garden and this looks like the perfect way to use it. Yummy! Thank you so much! 🙂
Jennifer says
Made this tonight with our favorite sauce from the Farmer’s Market – it was a hit. I love spaghetti squash, my family not so much. But everyone was enjoying this tonight! Thanks for the recipe!
F. says
Can I make my own meatballs out of ground chicken?
Carolyn says
Of course!