Slow Carb Spaghetti and Meatballs & Giveaway!

Slow Carb Spaghetti and Meatballs

Is it possible to eat good ol’ American comfort food on The 4 Hour Body Diet, AKA The Slow Carb Diet? These amazing Slow Carb Spaghetti and Meatballs are proof that miracles never cease.

Most people say they gain weight over the holidays. I can attest that some years I’ve had one too many Christmas bonbons, and needed to shed a few pounds in January. Yet in reality, summer time is when I ALWAYS gain weight.

Let’s blame it on the kids, shall we?

After all, they are home from school snacking, snacking, snacking at every moment of the day. I’m much more likely to pop handfuls of Cheddar Bunnies when they are around. Due to the summer schedule, I workout less and lay (in the sun) more. To top it all, I tend to have “vacation” mentality every day, which can only lead to trouble.

So you see, I go into bathing suit season comfortable with myself, and leave it feeling lumpy and dumpy.

4 Hour Body Recipes

Renowned author Tim Ferriss offers a solution in his best-selling book, The 4 Hour Body. His famous 4 Hour Body Diet (Slow Carb Diet) consists of: Protein (meat/eggs), Veggies, and Legumes ONLY, six days a week. The seventh day is a “Cheat Day” so you can have your cake and eat it too. Although this may sound rigid or controversial to some, there is a substantial amount of research behind Tim Ferriss’ intentional zigzag method.

My husband and I experimented with the 4 Hour Body Diet several months back and found it quite effective. So it’s time to dust off my copy of The 4 Hour Body, and start the Slow Carb Diet all over again. Although I LOVE my carbs and dairy, I noticed quite a change in my energy level when I cut them out. I hate to admit that, but it’s true.

Now for some amazing meatballs…

Is it possible to make tender, flavorful meatballs without breadcrumbs soaked in milk, and CHEESE? There was a time I would have said HECK NO. But where there’s a will, there’s a way.

These Slow Carb Meatballs are not only packed with flavor, they are light, tender, and melt in your mouth.

How To Make Meatballs

I needed to find a filler that could offer what breadcrumbs and milk do for meatballs. The milk-soaked bread breaks up the clumps and tenderizes the meat for a lighter, softer meatball.  Meatballs without bread and milk tend to be tough and heavy.

How to Make Tomato Sauce

After serious contemplation, I felt that beans might be a decent substitute, able to absorb the juices in the meatballs and break up the meat. A puree of veggies, cannellini beans, and sun-dried tomatoes was added to ground beef and Italian sausage. The result was impressive. Beans have just enough starch to hold in the moisture and flavor; plus they create a velvety texture.

Although these Slow Carb Meatballs are designed to fit within the perimeters of The 4 Hour Body Diet, they are SUBLIME. I will make this recipe again and again, served with fresh tomato sauce and roasted spaghetti squash!

Spaghetti and Meatball Recipe


Yield: 4-6 servings

Prep Time: 25 minutes

Cook Time: 1 hour

Slow Carb Spaghetti and Meatballs


For the Meatballs:
1 large spaghetti squash
1 lb. Italian sausage
½ lb. lean ground beef
1 cup drained cannellini beans (white)
2 small red onions, roughly chopped and separated
3 large carrots, roughly chopped and separated
9 cloves garlic, peeled and separated
¼ tsp. crushed red pepper
2 Tb. pre-minced sun-dried tomatoes, jarred
2 eggs

For the Marinara:
Reserved onion, carrots and garlic from above
½ cup chopped parsley, separated
¼ cup chopped basil
2- 28 oz. cans crushed tomatoes
1-14 oz. can tomato sauce
1 ½ Tb. balsamic vinegar
3 Tb. olive oil, separated
Salt and Pepper


Preheat the oven to 425 degrees F.

Cut the spaghetti squash in half length-wise and scoop out the seeds. Drizzle with olive oil, salt and pepper. Place the squash cut-side-down on a rimmed baking sheet and roast for 45 minutes.

Meanwhile, place the beans, 1 onion, 1 carrot, and 3 cloves of garlic in a food processor. Puree until completely smooth.

Place the bean puree in a large bowl with the ground meats, red pepper, 1 ½ tsp. salt, eggs and 3 Tb. parsley. Mix by hand until the ground meat is completely blended.

Shape into 8 large meatballs and place on a parchment paper lined, rimmed, cookie sheet. Bake for 30 minutes.

While the squash and meatballs are baking, add the rest of the onion, carrots and garlic to the food processor. Pulse until chopped well, but not pureed.

Heat 2 Tb. of oil in a large sauce pot over medium-high heat. Add the chopped veggies and sauté for 5 minutes to soften. Then add all the canned tomatoes, 1 tsp. salt, ½ tsp. pepper, remaining parsley and basil. Bring to a simmer and reduce heat. Cover (mostly) and continue to simmer until the meatballs are done baking.

Remove the meatballs from the oven and carefully transfer them into the tomato sauce. Add the balsamic vinegar and simmer another 15 minutes so the flavors meld.

When the squash has cooled a bit, use a fork to scrape the flesh into “spaghetti” strands and place on plates. Top each pile of spaghetti squash with tomato sauce and meatballs.


I’m excited to share that has generously offered a fantastic 6 Quart Lodge Enameled Cast Iron Dutch Oven as a giveaway today. This dutch oven is heavy cast iron for even cooking, and covered with porcelain enamel for easy cleaning. I just KNOW you are going to love cooking with enameled cast iron as much as I do!


Leave a comment describing what you plan to cook in your new dutch oven.

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That’s right, ELEVEN possible chances to win! Leave a separate comment for each.

A winner will be selected by random drawing and announced  September 15th.  (US residents only.) Winner: Diane M.

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257 Responses to “Slow Carb Spaghetti and Meatballs & Giveaway!”

  1. #
    Amanda — April 25, 2012 @ 8:24 pm

    I have this on the stove right now and I have high hopes for it! I did want to let you know that your recipe forgets to mention adding the sundried tomatoes to the meat mixture. It’s mentioned in the steps, but not in the actual recipe. Thanks!


  2. #
    April Hunter — February 18, 2013 @ 7:02 am

    Just wanted to say that I’ve just made this marinara sauce AGAIN…and it’s now my standard sauce that I use for all my pasta dishes!!! It’s SO Good! I even had to substitute dried herbs today and it was still good (although not quite as nice).


  3. #
    Nick — September 22, 2013 @ 12:26 am

    We made this for dinner tonight and it was amazing! It tastes better than using actual pasta! It took a bit of time to prepare, but will last for several meals over the course of the week.


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