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.

Get weekly updates and news straight to your inbox!

* indicates required
  • Recipes


    Mel, I wanted you to know how much I appreciate and enjoy your Online Friday chair yoga classes. It is so nice to see your smiling face and dedication teaching us. I hope that one day soon we will be able to return to the center to meet up again with all our friends.  Stay well and please keep your nice smile.  

    - Irmgard,

    Mel, thank you so much for offering Online Fitness Classes!  I love all your videos.  You provide a great variety of exercises and it can be modified to make it harder which is great.  I was telling everyone because I am used to your style of yoga, when I close my eyes and hear your voice, it’s like we are in the same room.  Much love, Jackie.

    - Jackie St. G.,