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Spaghetti Squash with Baked Meatballs
By Chef Tom Fraker


Spaghetti Squash

1 whole Spaghetti Squash cut in two pieces lengthwise
2 tablespoons Olive Oil


3/4 pound Ground Beef lean
1 whole Egg lightly beaten
1 slice Whole Grain Bread
1/3 cup Skim Milk
1 clove Organic Garlic minced
2 tablespoons Organic Parsley freshly minced
1/2 tablespoon Basil dried and crumbled
1/2 teaspoon Salt
1/4 teaspoon Pepper
28 oz. jar Pasta Sauce of choice
2 tablespoons Parmesan Cheese grated


Spaghetti Squash - What Kids can do:

Scrape out all the seeds of both halves with a spoon.

Once cooked and cooled to room temperature, scoop stringy squash out of its shell with a spoon into a bowl, mix in the olive oil and separate any clumps of squash into strands with your fingers.

Soak the bread in the milk for a few minutes, then squeeze out the excess milk with clean hands and break into small pieces.

Beat the egg lightly in a small bowl. Set aside.

Wash the parsley, dry and mince. [optional adult duty]

Mince the garlic.[optional adult duty]

Chop up basil [optional adult duty]

In a large bowl combine the ground beef, egg, bread and all other ingredients.

Mix well with hands. Form into small balls and place on a non-stick baking tray.

Ask an adult to preheat the oven to 400º and bake for 30 minutes, turning once.

Adult Notes:

The skin of the squash is hard to cut through so you will want to do this step.

Follow the directions on the Melissa’s Spaghetti Squash and Pasta Sauce label for cooking.

The squash can be baked or put in the microwave. The job of prepping the parsley, garlic and basil should be an adult decision based on age and ability.


To maximize flavor, retain the spaghetti squash’s shape and texture as well as reduce prep time, microwave or oven cook the squash and cool the halves before your kids get involved at all.

Then warm up the spaghetti squash separately in the oven or microwave to coincide with the meatballs being done.

Combining the squash, meatballs and sauce for a stove top heat up will result in a slightly mushy consistency as well as muddle the wonderful flavors of this dish’s ingredients.

To Plate:

Combine the squash with the meatballs right out of the oven and pour some of Melissa’s sauce, which was heated separately according to directions, sprinkle with Parmesan and enjoy!