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–+ servings
overhead shot of two glass meal prep containers filled with spaghetti squash and meatballs
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5 from 17 votes

Baked Meatball Meal Prep with Spaghetti Squash

This baked meatball meal prep with spaghetti squash is a lower carb lunch option! Save time and reduce your dishes by baking the meatballs right in your meal prep containers.
Prep Time20 minutes
Cook Time25 minutes
Total Time45 minutes
Course: Lunch
Cuisine: Italian
Diet: Diabetic, Gluten Free
Servings: 5
Calories: 376kcal
Author: Denise Bustard

Ingredients

Italian Meatballs

  • 1 lb lean ground beef 450 g; see note 1
  • 1 teaspoon worcestershire sauce
  • ½ teaspoon salt
  • 1 egg
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ¼ cup parmesan shredded

Meal Prep Bowls

  • 2 ½ cups marinara sauce see note 2
  • 1 ¼ cup mozzarella shredded
  • 4 cups spaghetti squash cooked; see note 3

Instructions

  • Mix together meatballs - First, preheat oven to 375ºF. Mix together the meatball ingredients, including the ground beef, worcestershire sauce, salt, egg, oregano, basil and parmesan. Roll into 1.5 tablespoon balls. They will be soft, so be gentle with them.
  • Prepare meal prep containers - place ¼ cup of marinara in the bottom of four oven-safe glass meal prep containers. Arrange 4-5 meatballs on top, then cover with ¼ cup marinara.
    overhead shot of four meal prep containers with marinara sauce and meatballs before baking
  • Bake - bake at 375ºF for 25-30 minutes, until meatballs are cooked through. Sprinkle with cheese and return to the oven until cheese is melted, 2-3 minutes. Remove from the oven and allow to cool completely.
    overhead shot of four meal prep containers with marinara sauce and meatballs after baking, with melted cheese on top
  • Portion - portion out the cooked spaghetti squash (¾ cup per serving).

Video

Notes

  1. You may swap for ground turkey.
  2. Use your favorite brand; if you are low carb or keto, be sure to select a sauce with no added sugar. Rao's is a popular option.
  3. You may cook your spaghetti squash in the oven or Instant Pot
Storage & reheating
  • Fridge - cool completely, then refrigerate in air tight meal prep containers for up to 4 days
  • Freezer - cool completely, then freeze for up to 3 months. Spaghetti squash freezes well! You can expect it to be slightly softer and to release some water upon thawing. Cooking your spaghetti squash 'al dente' will fix this issue.
  • Thaw- overnight in the fridge.
  • Reheat- in the microwave until steaming hot.

Nutrition

Serving: 1meal prep bowl | Calories: 376kcal | Carbohydrates: 13g | Protein: 28g | Fat: 24g | Saturated Fat: 8g | Cholesterol: 112mg | Sodium: 871mg | Potassium: 760mg | Fiber: 2g | Sugar: 7g | Vitamin A: 875IU | Vitamin C: 9.8mg | Calcium: 254mg | Iron: 4.3mg