Spaghetti Squash & Bison Meatballs {Low FODMAP & Paleo}

Spaghetti squash with meatballs has been one of my favorite go-to meals for years… it’s simple, clean, and scrumptious. (See my go-to recipe this is based off of HERE– it’s the inspiration for this one!)

Use any meat you like, though bison is a favorite in my kitchen!  Any marinara-like sauce will work well for this, however most store-bought sauces have onions and garlic, so I’ve included a homemade tomato sauce below that is made with ingredients suitable for a low FODMAP diet.

To make up for the lack of garlic and onions in the sauce, an assortment of fresh herbs and vegetables are added in… bok choy stems add the crunch of onions, while peppers, eggplant, and herbs add flavor and depth.  Of course if you have no need to follow a FODMAP-friendly diet, add all the onions and garlic you want! 😉

This recipe can easily be made ahead… make the meatballs and sauce, then when you’re ready to eat, just bake the squash and then heat it all up together!

The basic steps for the recipe are pretty simple… even with the homemade sauce included.  (See the full recipe below.)

Slice squash, drizzle with olive oil, salt, and pepper- bake at 425 degrees for about 45 minutes.

Slice an ‘X’ in the tomatoes…

 

Plop them in a pot of boiling water.

Carefully peel off the skin,

Chop all veggies and herbs (eggplant peeled first). 

Saute veggies.

Add cooked tomatoes.

Cook down while preparing the meatballs.

Chop herbs for meatballs.

Add to meat along with seasonings.

Shape into golf ball-sized balls.

Cook for a few minutes.

Flip.

Cook on all sides, a few minutes each.

Lay on a paper towel to dry.

Add to tomato sauce.

Squash should be done by now.  🙂

Scoop sauce and meatballs over the squash and enjoy!!

makes 4 servings 

The Players

for the squash…

• 2 medium spaghetti squash
• drizzle of olive oil (yours is probably fake; where to buy real olive oil)
• sprinkle of salt and pepper, to taste

for the bison meatballs…

• 1 lb ground bison
• 1 tbsp chopped fresh sage leaves
• 1 tbsp chopped fresh parsley
• 1/4 cup chopped green onion, green parts only
• 1/4 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp ghee (where to buy ghee from grass-fed cows; avocado oil or olive oil work also)

 

for the sauce…

• 5 large ripe tomatoes (approx 4 cups once stewed and chopped)
• 1 cup diced eggplant, peeled
• 1/2 cup diced green bell pepper
• 1/2 cup diced sweet bell pepper (red, orange, yellow, or a mix)
• 1/2 cup bok choy, stems only
• 1/4 cup chopped fresh basil
• 1/2 tsp dried oregano, or 1 tbsp chopped fresh
• 1 tbsp chopped fresh parsley
• 1/2 tsp apple cider vinegar
• 1 bay leaf
• 3/4 tsp salt
• 1/4 tsp black pepper
• 1 tbsp olive oil (yours is probably fake; where to buy real olive oil)

optional: a pinch of crushed red pepper, for an extra kick

garnish: fresh parsley leaves

 

Tip: Bison and fresh sage are a perfect marriage. If desired, grass-fed beef or ground turkey could be used instead. If using a meat other than bison, substitute in basil for sage. A note about sage: 1 tbsp fresh = 1 tsp dried. While fresh is recommended, dry can be used too.

The How-To’s

Preheat oven to 425 degrees.

To make the squash…

• Carefully slice each squash open, lengthwise. Using a large spoon, remove all seeds and any excess stringy flesh.
• Generously drizzle olive oil over the face of each half, then liberally sprinkle with salt and pepper.
• Lay each squash face down on a large baking sheet- this helps to steam the squash, allowing it to cook evenly and more quickly.
• Bake the squash on the center rack, uncovered, for approx 45 minutes. While the squash is baking, prepare the sauce and meatballs.

 

To make the sauce…

• Bring a large pot of water to a boil.
• Slice an “X” along the bottom of each tomato- this will help the peels come off easier.
• Place the tomatoes in lightly boiling water for 3-4 minutes.
• Remove the tomatoes- run them under water to cool. Carefully peel back the skins and discard.
• Chop the tomatoes, then toss them in a strainer to remove seeds and excess moisture.
• Dump the water from the pot, then return to the stove over a low-medium heat. Add the olive oil, followed by the eggplant, all bell peppers, salt, and black pepper. Sauté for approx 5 minutes.
• Add the remaining ingredients, as well as the chopped tomatoes.
• Stir, cover, and cook for 30 minutes.
• Once done, remove the lid and let simmer uncovered until ready to serve. Taste and adjust seasonings as desired.

 

To make bison meatballs…

• Mix all of the seasonings, herbs, and bison together. Be careful not to over-handle the meat, as it may become tough.
• Shape the meatballs into golf-ball sized portions.
• Heat ghee or oil in a large pan over medium-high heat. Add the meatballs, cooking them for approx 2-3 minutes on each side, about 10 minutes total. You may have to do this in batches to avoid overcrowding the pan.
• Lay meatballs on a paper towel until all are cooked.
• Add the bison meatballs to the tomato sauce. Stir to coat evenly.

 

To serve…

• Ladle sauce and meatballs into the center of each spaghetti squash.
• Sprinkle fresh parsley leaves over them and enjoy!!

YUM!

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