Mini Meatballs with Onion Gravy over Spaghetti Squash
Oven-baked mini meatballs in thick onion gravy over roasted spaghetti squash. Both bake at 400°F; prepare the gravy while they cook.
Makes 4 generous servings or 6 smaller servings
Ingredients
Spaghetti squash
• 1 large fresh spaghetti squash, about 4 pounds (about 6 cups cooked strands)
• 1 tablespoon avocado oil
• ¼ teaspoon salt; black pepper, optional
Mini meatballs
• 2 pounds ground beef
• 1 teaspoon smoked paprika
• 1 teaspoon onion powder
• ½ teaspoon black pepper
• ½ teaspoon table salt
• A little avocado oil for greasing the baking sheet
Onion gravy
• 1 tablespoon avocado oil
• 1 medium onion: half grated, saving its juice; half cut into small chunks
• 4 cloves garlic, minced (2 teaspoons jarred minced garlic)
• 1 cup beef broth, plus more only if needed
• 2 tablespoons Worcestershire sauce
• ¼ teaspoon smoked paprika
• ¼ teaspoon onion powder
• ⅛ teaspoon black pepper
• ⅛ teaspoon xanthan gum to start, plus more only if needed
• Salt to taste
1 Prepare the squash
Preheat the oven to 400°F.
Line a rimmed baking sheet with parchment paper. Wash and scrub the squash under running water, then dry well.
Lay it on its side on a steady cutting board. Carefully cut across the middle: one half will have the stem and the other the bottom. Scoop out the seeds and loose pulp.
Faithful Steps Tip: The strands wrap around the squash’s middle like a belt around your waist. Cutting across the middle helps keep them long. You will have two deep bowls instead of two long boats.
2 Roast the squash
Rub the cut surfaces and inside flesh with 1 tablespoon oil.
Sprinkle with ¼ teaspoon salt and optional pepper.
Place cut-side down.
Roast for 40–60 minutes, checking at 40 minutes; a large squash may take longer. The strands should loosen with a fork but still have a little firmness.
Let cool enough to handle, then gently loosen the strands with a fork.
Let them separate naturally.
Drain in a colander if liquid collects. Keep warm.
3 Shape the mini meatballs
While the squash roasts, gently mix the beef with 1 teaspoon each smoked paprika and onion powder, ½ teaspoon pepper, and ½ teaspoon salt. Mix just until combined.
Use a small melon-ball scoop, about 1 inch across, or a small spring-loaded scoop to portion the meat.
Lightly oil a regular melon baller and use a small spoon to release each portion.
Gently roll into balls, closing large cracks without packing tightly.
No egg or breadcrumbs are needed.
4 Bake alongside the squash
When the squash is nearly tender, arrange the meatballs on a separate, lightly oiled rimmed baking sheet, leaving space between them.
Place in the same 400°F oven for about 12–15 minutes, checking early, until their centers reach 160°F.
Check each tray separately and remove it when ready. Make the gravy while the meatballs bake.
5 Cook the onions and garlic
Heat 1 tablespoon oil in a large, deep skillet over medium-low heat.
Cook the chopped onion for 5–7 minutes, stirring often, until softened.
Add the grated onion and its juice; cook 3–5 minutes, until most extra moisture cooks away.
Add garlic and cook about 30 seconds.
6 Make the gravy
Stir in ¼ teaspoon each smoked paprika and onion powder and ⅛ teaspoon pepper.
Add 1 cup broth and 2 tablespoons Worcestershire sauce.
Bring to a gentle simmer.
While whisking, lightly sprinkle ⅛ teaspoon xanthan gum across the surface. Do not drop it in one spot.
Let thicken for a couple of minutes.
7 Add the baked meatballs
Add the cooked meatballs.
For extra flavor, add a little browned baking-sheet juice, leaving excess grease behind. Gently simmer 3–5 minutes. Avoid vigorous stirring.
For thicker gravy, add xanthan gum a small pinch at a time, waiting a couple of minutes between additions. Too much makes it gummy.
Add salt to taste, or a splash of broth or water if too thick.
8 Serve
Divide the squash among plates or shallow bowls.
Spoon meatballs and gravy over it.
Keep squash separate from the gravy until serving to help preserve its texture.
Carbohydrates Estimated
Entire Recipe:
Total 88 g
Net 72 g
Per Serving (4 servings):
Total 22 g
Net 18 g
Per Serving (6 servings):
Total 15 g
Net 12 g
Includes 6 cups cooked squash.
Estimates vary with squash yield and ingredient brands. Net carbs = total carbs minus fiber.
“How abundant are the good things that you have stored up for those who fear you, that you bestow in the sight of all, on those who take refuge in you.”
Psalm 31:19, NIV
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