Spaghetti & Meatballs

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Spaghetti and Meatballs is a classic - a nutritional powerhouse and a great dinner for hungry kids! Our favorite varieties of gluten-free spaghetti are made with either beans or lentils, which packs them with protein and fiber. Spaghetti sauce is a foolproof way to get some vegetables in your child’s diet (if you are feeling ambitious, you can even make your own with all kinds of vegetables added!)

Transitioning to a Gluten-free, Casein-free (GFCF) diet can be difficult, especially when your child is missing their old favorites. Spaghetti and meatballs is a kid-friendly staple, but the traditional preparation has a bunch of gluten, and depending on the recipe, a fair amount of dairy as well. You may have thought “there’s no way we can eat spaghetti and meatballs on this diet!” but there are actually a huge array of options available that can make this favorite dinner accessible again.

Ingredients

• 1  8oz box gluten-free spaghetti noodles 

  • Thrive Market organic chickpea spaghetti - a blend of chickpea and pea protein - high in protein and affordable! Lower in fiber than others.

  • Banza chickpea spaghetti - chickpea, tapioca, and pea protein - higher in fiber than Thrive brand, with a little less protein 

  • Barilla red lentil spaghetti - available at most major grocery stores, the only ingredient is red lentils! High in fiber, less protein than Thrive.

• 1  25oz jar tomato sauce (“no sugar added” is preferred)

  • Thrive Market organic tomato basil pasta sauce

  • Rao’s Homemade Marinara - widely available, generally higher-priced

  • Muir Glen organic tomato basil - available at most grocery stores, contains more vegetable variety than other brands (carrot and fennel), the carrot may make it taste sweeter than other brands 

• Meatballs 

  • Almost all packaged meatballs contain gluten (breadcrumbs), please be aware when shopping. Many gluten-free options contain dairy. 

  • If you decide to make your own, Danielle Walker’s meatball recipe (also pasted below) is a good choice. Her recipe makes a large amount; you can cook them all the way through and freeze the extras to use another time. Or, you can choose to make just ⅓ of the recipe if you prefer not to freeze.

  • Applegate Turkey Meatballs - gluten-free, but not dairy-free

  • Sprouts Butcher Shop brand is gluten-free, but not dairy-free

• Optional topping:

  • Vegan Parmesan Cheese - Minimalist Baker has an easy recipe here - you can make a big batch ahead of time and store in the fridge! Perfect for kiddos who like “sprinkles” on their spaghetti. 

• Booster Add-In Options: If you would like to make your own “veggie boost” sauce, simply saute chopped vegetables such as onion, zucchini, carrot, red pepper, or mushrooms. When the veggies are cooked through, add them to a blender with a jar of your preferred red sauce. (About 1 cup of cooked, chopped veggies per 25oz jar).

Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.

For your convenience, Danielle Walker’s meatball recipe is printed here:

• 2 tablespoons olive oil, ghee, or coconut oil for frying

• 3 large eggs

• 3 pounds ground beef (preferably grass-fed)

• ¾ cup almond meal or 3 tablespoons coconut flour (Danielle says she prefers the coconut flour version)

• 1/3 cup Parmesan cheese or ¼ cup nutritional yeast (for dairy-free)

• 3 cloves garlic, minced

• 3 teaspoons Italian seasoning

• 2 ½ teaspoons coconut aminos

• 1 ½ teaspoon oregano

• 1 ½ teaspoon sea salt

• 1 ½ teaspoons fish sauce

• ¼ teaspoon red pepper flakes

A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.

Directions

If you are making your own meatballs:

1. Make the meatballs: Whisk the eggs in the bottom of a big bowl. Add the remaining meatball ingredients, then knead the mixture with your hands until everything is just incorporated. Form the meat into golfball-sized meatballs. 

2. Heat the olive oil in a large frying pan over medium heat. Pan fry the meatballs in batches. Cook meat all the way through, and set aside on a plate lined with a paper towel. (Meatballs not used for this meal can be frozen on a sheet pan lined with parchment paper, then transferred to a freezer bag once frozen through)

3. Fill a large pot with water and sea salt, and bring it to a boil.

4. When the water starts to boil, add your gluten-free spaghetti and cook according to package directions. 

5. In a medium saucepan, warm your spaghetti sauce. 

6. Plate your spaghetti, top with meatballs, a generous scoop of warmed sauce, and vegan parmesan cheese, if using. 

If you are using pre-packaged meatballs:

1. Fill a large pot with water and sea salt, and bring to a boil. Add pasta and cook according to package directions. 

2. In a medium saucepan, heat meatballs according to package instructions. 

3. Add sauce to the meatballs and cook until the sauce is heated through. 

4. Drain pasta, top with meatballs, sauce, and vegan parmesan cheese, if using.
   
   

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Nutrition Facts

Nutrition facts were calculated using red lentil spaghetti, Muir Glen organic pasta sauce, and Danielle Walker’s meatball recipe. Exact numbers may vary with other options, but should be the same general amount.

Serving Size: 2oz pasta, 2-3 meatballs (.25lb) | Makes 4 Servings

Calories: 653 | Protein: 54 grams | Fiber: 10 grams | Carbohydrates: 51 grams | Fat: 27 grams | Added Sugar: 0 grams