Sheet Pan Mediterranean Spaghetti Squash & Meatbals
Makes 5 Servings
Per Serving: 31g Protein | 430 Cal
If you’re looking for a meal that checks every box—nutritious, high-protein, full of flavor, and easy to make—this Sheet Pan Mediterranean Spaghetti Squash & Meatballs recipe is your new weeknight staple. It’s gluten-free, macro-friendly, and best of all, everything cooks in the oven with minimal cleanup.
Whether you're meal prepping or just trying to eat healthier without giving up bold flavors, this Mediterranean-inspired dish delivers. It’s packed with tender spaghetti squash, juicy roasted vegetables, and savory chicken meatballs—all topped off with tangy olives, creamy feta, and fresh herbs.
This meal is naturally gluten-free, rich in fiber, and fits beautifully into high-protein or calorie-conscious meal plans.
Why You’ll Love This Mediterranean Spaghetti Squash & Meatballs Recipe
High-Protein & Balanced: With 31 grams of protein per serving, 45g carbs, and healthy fats from olive oil and feta, this meal is built to fuel your day and support your health goals.
Easy Sheet Pan Dinner: Two pans, one oven, and almost no hands-on cooking time. Perfect for busy nights.
Lower-Calorie but Satisfying: At only 430 calories per serving, this dish is incredibly filling thanks to the fiber-rich spaghetti squash and high-volume veggies.
Meal-Prep Friendly: Make it once and enjoy all week! This recipe yields 5 hearty servings.
Flavor-Packed Mediterranean Vibes: From oregano and garlic to tangy olives and creamy feta, this dish brings serious coastal flavor.
Ingredients
3 medium spaghetti squashes (yields about 15 cups cooked)
1 red onion, chopped
2 bell peppers, any color
2 pints cherry tomatoes
1 tablespoon garlic powder
1 tablespoon onion powder
½ tablespoon paprika
½ tablespoon dried oregano
Salt & pepper, to taste
2 tablespoons olive oil
2 packages Amylu Chicken Meatballs (24 total)
½ cup chopped Kalamata olives
½ cup crumbled feta (fat-free or your preferred variety)
2 cups fresh spinach
Optional garnish: Fresh parsley or dill
How to Make Mediterranean Spaghetti Squash & Meatballs
1. Preheat the Oven. Set your oven to 400°F (200°C) and line two sheet pans with parchment paper for easy cleanup.
2. Prep the Spaghetti Squash. Slice the squashes in half lengthwise and scoop out the seeds. Place them cut-side down on one of the prepared sheet pans. Pro tip: If the squash is too tough to cut, microwave it for 3–4 minutes to soften slightly.
3. Roast the Veggies. On the second sheet pan, spread out the chopped onion, bell peppers, and cherry tomatoes. Drizzle with olive oil and sprinkle with your seasonings: garlic powder, onion powder, paprika, oregano, salt, and pepper. Toss everything to coat.
4. Roast It All. Place both pans in the oven. Roast for 45–50 minutes, or until the squash is fork-tender and the veggies are lightly caramelized.
5. Add the Meatballs. After 45 minutes, remove the vegetable tray and scatter the chicken meatballs across the veggies. Return the tray to the oven for 10 more minutes to heat the meatballs through.
6. Shred the Squash. While the meatballs finish, flip the roasted squash halves over and use a fork to scrape out spaghetti-like strands. Transfer to a large mixing bowl or container.
7. Finish the Veggie Tray. Remove the second sheet pan from the oven. Immediately toss in the chopped olives, feta, and spinach. The residual heat will gently wilt the spinach and meld all the flavors together.
8. Assemble and Serve. Spoon about 3 cups of spaghetti squash per serving into bowls. Top with a generous scoop of the Mediterranean veggie-meatball mixture. Garnish with fresh parsley or dill for a burst of freshness.
Nutrition Info (Makes 5 hearty servings)
Calories: 430
Protein: 31g
Carbohydrates: 45g
Fat: 14g
Tips for Success
Use pre-cooked meatballs: I used Amylu Chicken Meatballs, but any high-protein pre-cooked meatballs will work. Just adjust oven time if needed.
Bulk it up: Add extra veggies like zucchini, mushrooms, or artichoke hearts for even more Mediterranean flair.
Add crunch: A sprinkle of toasted pine nuts or chopped cucumber just before serving adds a fun texture contrast.
Switch the cheese: If you're dairy-free or watching sodium, swap the feta for a dollop of hummus or a drizzle of tahini.
Make It Your Own
This recipe is versatile, so feel free to adjust it to your needs:
Make it vegetarian: Swap the meatballs for roasted chickpeas or plant-based meatballs.
Go dairy-free: Use a dairy-free feta alternative or add a few spoonfuls of avocado for creaminess.
Spice it up: Add crushed red pepper flakes or a drizzle of hot harissa for a spicy kick.
Meal Prep & Storage Tips
This dish keeps beautifully in the fridge for up to 4 days. Store in individual containers for grab-and-go lunches or quick dinners.
To reheat: Microwave for 2–3 minutes or warm in a skillet with a splash of water to revive moisture.
Freezing? The cooked spaghetti squash and meatballs freeze well. Just leave out the fresh spinach until you’re ready to reheat and serve.
Final Thoughts
This Sheet Pan Mediterranean Spaghetti Squash & Meatballs recipe is the perfect balance of taste, nutrition, and simplicity. Whether you're chasing macros, following a Mediterranean-style diet, or just trying to eat more vegetables in a delicious way, this one’s a keeper.
Tag me if you make it and share your meal prep wins!
FAQs
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Yes! To make it vegetarian, simply swap the chicken meatballs for plant-based meatballs or roasted chickpeas. To make it fully vegan, replace the feta cheese with a vegan alternative or add a drizzle of tahini or dollop of hummus for creaminess.
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Spaghetti squash can be tough to cut. For easier slicing, microwave the whole squash for 3–5 minutes. This softens the skin slightly, making it safer and easier to halve.
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While spaghetti squash is key to the texture of this dish, you could substitute with roasted zucchini noodles or spiralized butternut squash in a pinch. Just keep in mind, the texture and nutritional profile will differ.
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Stored in airtight containers, this meal will keep for up to 4 days in the refrigerator. It's perfect for meal prep and reheats well in the microwave or on the stovetop.
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Yes, you can freeze both the spaghetti squash strands and the meatball-veggie mixture. Freeze separately for best results and add fresh spinach and garnishes after reheating
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Great additions include zucchini, mushrooms, artichoke hearts, or roasted eggplant. Mediterranean flavors pair well with a wide variety of vegetables, so feel free to customize it to your taste.
Sheet Pan Mediterranean Spaghetti Squash and Meatballs
A high-protein, Mediterranean-inspired sheet pan dinner featuring roasted spaghetti squash, colorful veggies, and savory chicken meatballs—finished with feta, olives, and fresh herbs. Balanced, meal-prep friendly, and full of flavor in every bite.
Ingredients
- 3 medium spaghetti squashes (yields ~15 cups cooked)
- 1 red onion, chopped
- 2 bell peppers, chopped
- 2 pints cherry tomatoes
- 1 tbsp garlic powder
- 1 tbsp onion powder
- ½ tbsp paprika
- ½ tbsp dried oregano
- Salt & pepper, to taste
- 2 tbsp olive oil
- 2 packages Amylu Chicken Meatballs (24 total)
- ½ cup Kalamata olives, chopped
- ½ cup crumbled feta (fat-free or preferred)
- 2 cups fresh spinach
- Optional: chopped parsley or dill, for garnish
Instructions
- Preheat oven to 400°F (200°C). Line 2 sheet pans with parchment.
- Prep squash: Halve and seed squashes. Place cut side down on one pan.
- Prep veggies: On second pan, add onion, peppers, and tomatoes. Toss with olive oil, garlic powder, onion powder, paprika, oregano, salt, and pepper.
- Roast both pans for 45–50 min, until squash is tender and veggies are caramelized.
- Add meatballs to veggie tray and roast 10 more min.
- Scrape squash into strands with a fork.
- Finish veggies: Add olives, feta, and spinach to tray. Toss to wilt spinach slightly.
- Assemble: Serve ~3 cups squash per bowl, top with meatball-veggie mix. Garnish if desired.
Nutrition Facts
Calories
430Fat
14 gCarbs
45 gProtein
31 g