Marinara Sauce Spaghetti with Cheesy Cauliflower Balls


Easy homemade Marinara sauce: can be stored, covered, in refrigerator for up to one week, or in freezer for up to three months. (From The Eat-Clean Diet Cookbook 2).

Cheesy Cauliflower Balls are low carb, super tasty, and perfect for lunch or a side dish.

Cooktime: 40 minutesServes: 4Calories:


  • Marinara Sauce:
  • 1 Tbsp extra virgin olive oil
  • 1/2 large onion, diced
  • 1/8 tsp red pepper flakes
  • 1 large clove garlic, minced
  • 1 Tbsp tomato paste
  • 2 cups fresh diced roma tomatoes or from a can
  • 2 cups homemade tomato sauce or from a can
  • 1 Tbsp finely chopped fresh oregano leaves or 1/2 tsp dried
  • 1 tsp sea salt
  • 1/2 tsp freshly ground pepper
  • Cheesy Cauliflower Balls:
  • 1 head cauliflower (or a 16 oz bag of frozen cauliflower)
  • 2 large eggs
  • ½-3/4 cup shredded cheddar cheese (I love cheese, so use closer to ¾ cup)
  • 1/2-1 cup bread crumbs
  • ½ tsp cayenne pepper (more of less to taste)
  • 1/4 cup diced green onions
  • salt
  • olive oil


  1. Boiled enough water to cook the pasta. Follow the package instructions.

  2. Marinara Sauce:

    Heat olive oil in a medium saucepan with straight, shallow sides. Add onions and red pepper flakes, and sauté until onion is translucent, about 3 minutes. Add garlic and cook for 1 minute longer. Stir in tomato paste and allow it to cook for 1 minute. Add diced tomatoes, tomato sauce and oregano. Bring to a boil and reduce heat to simmer for 30 minutes, stirring occasionally.

  3. Using a hand-held immersion blender, blend sauce until desired smoothness. Season with salt and pepper.

  4. Cheesy Cauliflower Balls:

    Cut cauliflower into florets and cook in boiling water until tender, about 10 minutes.

  5. Drain and mash the cauliflower while it is still warm.

  6. Stir cheese, eggs, green onions, bread crumbs, cayenne & salt to taste.

  7. Form the cauliflower mixture into balls about 1 in across. Cook with olive oil in a pan until golden brown & set, about 3 minutes per side.

  • Recipes

    Spicy Califlower and Chicken Stew

    Cooktime: 25 minutes
    Serves: 4


    Mélanie is the motivator par excellence! Put your trust in her. I have been doing fitness with her for years and I still enjoy all her classes.  She gives a lot of options and I like the way she changes our exercise program every week.

    - Louise M.,

    Mel is such a great trainer. After I broke my foot, my mobility was very bad; I was walking slow because I was afraid of falling again. Mel has proposed me to train in the pool to improve my balance, strength and mobility. It worked! I also participate in her Osteofit class which is perfect for me to stay strong and independent. Since my husband passed away, I need to take […]

    - Marjeta K.,