Author / Rachel Koo

Prep: 5 min / Prepare: 20 min / Servings: 16

A lighter and low carb option for a classic comfort-food favourite!


Per Serving.
Calories: 366
Protein: 34 g
Carbohydrates: 10 g
Fat: 24 g


For the Meatballs

– 2 lb lean ground beef

– 1 cup onion finely chopped

– 4 cloves of garlic minced

– 2 eggs

– 2 tsp salt

– 1/2 tsp pepper

– 2 tbsp fresh parsley minced

For the Spaghetti Squash

– 1 Spaghetti Squash, cut in half

– Olive Oil

– Salt

– Pepper

For the Tomato Sauce

– 2 bottles of strained tomatoes

– 1 cup onion finely chopped

– 4 cloves of garlic minced

– Fresh Basil

– Salt and Pepper to taste


Step 1: Preheat oven to 400 F. Lay parchment paper on baking tray.

Step 2: Cut spaghetti squash in half lengthwise and remove the seeds

Step 3: Drizzle with olive oil, sprinkle salt and pepper. Flip squash so that it is skin side up and poke holes with a fork. Once oven is preheated, bake for 40 min 

Step 4:  Place the ground beef in a bowl and gently mix onion, garlic, eggs, salt, pepper and parsley until combined. Do not overwork

Step 5: In a medium-high heat pan, drizzle olive oil and cook each meatball about 3 min per side until golden brown. Place cooked meatballs on a plate aside

Step 6: In the same skillet over medium heat, add more oil if needed and sauté onions until golden brown. Add in garlic and stir for one minute

Step 7: Pour in strained tomatoes. Add 2 bay leafs and bring to a light boil

Step 8: Add meatballs to pan with tomato sauce. Partially cover the pan and let simmer for about 30 minutes, stirring occasionally. 

Step 9: Add basil, salt and pepper to taste. Let simmer for another 5 min

Step 10: Once the squash has cooled a bit, use a fork to scrape the strands. Place into a bowl and top with tomato sauce and meatballs! Garnish with fresh basil

Step 11: Tuck a napkin into your shirt, and enjoy!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Keto Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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