This easy Spaghetti Squash and Bean Meatballs recipe is a 100% plant-based take on Italian spaghetti and meatballs! This classic comfort pasta dinner is naturally gluten-free, vegan, and allergy-free! Made low-carb with baked spaghetti squash, hearty flavor-packed cannellini bean meatballs, and dosed in a quick and simple homemade marinara sauce!
What's more classic than a plate of spaghetti and meatballs? A cheap and easy classic dinner many of us grew up with. So what's one to do when you can no longer have gluten and carb-heavy pasta with rolled balls of meat? Just make it naturally gluten-free, vegan, and allergy-free with all plant-based ingredients! Packed with nutrition, plant-based protein, lots of fiber, and an immense amount of flavor!
Ingredients and Variations
- Spaghetti Squash: All you need is one medium-sized spaghetti squash, for 2 large servings or 3 smaller servings. I like to steam it in the microwave, but you can also roast them in the oven.
- Bean Meatballs: I used a can of cannellini beans, but you can really use any canned bean you have! Cannellini are soft and neutral in flavor so they blend well. White mushrooms or baby portobello mushrooms can be used, and all seasonings are to taste!
- Tomato Sauce: I love making my own marinara sauce so I can control the sodium content. All you need is a can of plain tomato sauce and your choice of Italian spices and herbs! Of course, you can always use your favorite jarred sauce (I won't tell!)
Cooking Tips and Tricks
- Add all the bean ball ingredients to a food processor or blend and pulse the mixture until it looks like a thick dough, but still has texture. It shouldn't be like hummus.
- Use your hands and roll the mixture into 2 tablespoon-sized balls. You can make them smaller by doing 1 tablespoon.
- While the bean balls are baking in the oven you can steam the spaghetti squash in the microwave and simmer the sauce ingredients on the stove. Make sure to taste-test the sauce and adjust the seasonings as needed.
More Gluten-Free Italian Pasta Recipes:
- Mom's Best Classic Gluten-Free Vegan Baked Ziti
- Gluten-Free Stuffed Shells with Vegan Almond Ricotta
- Classic Baked Gluten-Free Vegan Manicotti
- Gluten-Free Fettuccine Alfredo
- Pasta al Limone
- Easy Lightened-Up Penne alla Vodka
Spaghetti Squash and Bean Meatballs
This easy Spaghetti Squash and Bean Meatballs recipe is a 100% plant-based take on Italian spaghetti and meatballs! This classic comfort pasta dinner is naturally gluten-free, vegan, and allergy-free! Made low-carb with baked spaghetti squash, hearty flavor-packed cannellini bean meatballs, and dosed in a quick and simple homemade marinara sauce!
- Prep Time: 5 Minutes
- Cook Time: 30 Minutes
- Total Time: 35 minutes
- Yield: 2-3 Servings 1x
- Category: Main
- Method: Bake
- Cuisine: Italian
Ingredients
- 1 Medium Spaghetti Squash (about 3 pounds)
For the Bean Meatballs:
- 1 15 oz Can of Cannellini Beans (rinsed and drained)
- 2 TB Ground Flax Seed
- 4 White Button Mushrooms (roughly chopped)
- 1 TB Dried Parsley
- 2 Tsp Dried Rosemary (crushed)
- 1 ½ Tsp Dried Oregano
- 1 Tsp Garlic Powder
- 1 Tsp Onion Powder
- 1 Tsp Smoked Paprika
- ¼ Tsp Black Pepper
For the Marinara Sauce:
- 1 15 oz Can No Salt-Added Plain Tomato Sauce
- 1 TB Dried Parsley
- 1 ½ Tsp Dried Basil
- 1 Tsp Onion Powder
- 1 Tsp Garlic Powder
- 1 Tsp Dried Marjoram
- 1 Tsp Dried Rosemary (crushed)
- 1 Tsp Balsamic Vinegar
- ¼ Tsp Black Pepper (to taste)
- Salt (to taste)
Instructions
- Preheat the oven to 375°F.
- Add all the bean meatball ingredients to a large food processor and blend the mixture until combined, but not smooth. You want to leave it lumpy so there is texture to the meatballs.
- Grease a large 9x13-inch baking pan or lined baking sheet. Take 2 tablespoons of the blended mixture and roll it into tight balls with your hands. Place the bean balls on the baking sheet and bake in the oven for 30 minutes while you prep the other ingredients.
- Make the sauce by combining all the marinara ingredients in a sauce pot and simmer it for 10 to 15 minutes uncovered. Taste and adjust any seasoning to taste.
- To cook the squash, poke a few slits in the squash before microwaving for about 5-6 minutes on high. Carefully remove the hot squash from the microwave and slice it in half. Scoop out the seeds using a spoon and microwave the two halves, cut side up, for 6-8 minutes. Once the inside is soft and the squash strings easily release from the outer skin, use a fork to loosen the rest of the squash spaghetti.
- Plate the spaghetti squash first, add 3-4 bean meatballs, and spoon on as much sauce as you want! Sprinkle on some vegan parmesan cheese and extra parsley, if desired.
Notes
- If you are only serving 2 people, you can use the two halves of the squash as serving bowls to cut down on cleanup!
Nutrition
- Serving Size: 1 Serving
So tell me:
Do you have a big Italian family?
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Jenna
These "meatballs" look so delicious! I love the combination of flavors.
Rebecca @ Strength and Sunshine
Thanks.
Monica Le
I put flaxseed meal in my meatballs as well... love the texture it brings!
Rebecca @ Strength and Sunshine
No texture, just vegan binder.
eat good 4 life
OMG This is genius. I need to make this for my family for sure. I am not a big meat eater so I know I will like this version way better 🙂 Pinning!
Rebecca @ Strength and Sunshine
It is the best vegan meal! Haha! Thanks Miryam 🙂
Kristin
I am making these "meat"balls SOON! They look great! Pinning yet another of your posts, and thanks again for sharing at Tips and Tricks Tuesday!
strengthandsunshine
Let me know when you do! I love hearing what people think and if you make any modifications! 🙂
Maria @ Little Miss Cornucopia
i need to try this!
strengthandsunshine
Please do! You will love it! 🙂
Kierston @candyfit
Looks absolutely amazing! Thanks for linking up to #RECIPEFRIDAY!
strengthandsunshine
Thanks Kietston 🙂
GiGi Eats Celebrities
OMG HOW UNIQUEEE!!!!! I love this idea!!!! Seriously love this idea and spaghetti squash is my life! 🙂
strengthandsunshine
Its the best! But I loath preparing spaghetti squash!
Amy @ The Little Honey Bee
This looks a-mazing. Your take on spaghetti and meatballs is so perfect 🙂 yes I have been to Italy and it is one of my favorite places. Go asap 🙂
strengthandsunshine
Thanks Amy! And I am so jealous 😀 I wish I had the money and time to go!
Mrs. Murphy's Law of Fitness
This looks delicious, and you are right, it looks just like the good ole' full fat, high carb stuff! It's great that you have found ways to eat what you love!
strengthandsunshine
Healthy vegan and gluten free versions of things are always the best 🙂