The Capsule Pantry || Gluten Free Spaghetti and Meatballs + 5 Other Classic Recipes

Well, friends.  It’s the last week of our Capsule Pantry series and we’ve made it through 16 recipes using just our one Capsule Pantry List of ingredients. I (Lauren) hope you’re seeing how versatile your pantry and freezer can be! With just a few key ingredients you can create different flavors, combinations and even switch up the same dish by swapping out a protein or making the dish vegetarian. This week I am touching on a few classics. These are meals that you probably have already made or at least likely eaten, my recipes just have a few twists. I think it’s also important to note that with this capsule, it’s convenient but also on the healthier side. Just like with my Enchiladas, Stir Fry, and Kale Salad, the featured dish this week has a homemade sauce. You may be thinking, how is it easier when I can simply buy a sauce pre-made? And that’s a valid thought, but when you make your own sauces with simple ingredients, there are no preservatives and you control how much salt or seasoning. This is what will teach you to be a good home cook. It’s a lot a trial and error (and tasting! Taste your food people, as you cook, I can’t emphasize this enough).

My favorite thing about this version of spaghetti and meatballs is for sure the sauce. I personally love Vodka sauce, the perfect cross between alfredo and tomato. BUT, it’s not very good for you. This sauce isn’t quite on that level, but it does offer that creaminess while still being dairy free and loaded with healthy benefits because of the full fat coconut milk. The meatballs are simple and can be made with any type of ground meat. Sometimes I mix a couple of meats (like ground sausage and turkey) to give them some extra flavor. I like it over spaghetti squash but Chase prefers pasta, so I switch it up! Don’t stop there, keep scrolling for recipes for a Crustless quiche, Slow cooker BBQ, and Stuffed Potatoes.

Creamy "Pasta" and Meatballs

A play on vodka sauce, this healthier version is versatile and delicious, made from our Pantry Capsule List. Sometimes I mix a couple of meats (like ground sausage and turkey) to give them some extra flavor. Try it over spaghetti squash, zucchini noodles or traditional pasta.
Course Main Course
Cuisine American, Italian
Keyword gluten free pasta and meatballs, pasta and meatballs, spaghetti squash recipe
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 5 servings
Calories 350kcal
Author Jen Pinkston



  • 1 lb ground meat I used turkey
  • ½ tbsp italian seasoning
  • 1 egg
  • ¼ c onion diced
  • 1 tsp mustard
  • 1 tsp aminos or soy sauce
  • 1 tsp worcestershire
  • Salt & pepper


  • 2 cans tomato sauce or 28 oz diced tomatoes*
  • 2 garlic cloves
  • ¼ c onion diced
  • ¾ c coconut milk
  • ½ crushed red pepper
  • ½ tbsp italian seasoning
  • ¼ tsp salt
  • Pinch of pepper
  • Pasta of choice-- Traditional spaghetti or angel hair noodles spaghetti squash, or zucchini noodles
  • Parmesan cheese or nutritional yeast if desired


  • Set oven to 350 degrees. Prepare baking sheet with parchment paper.
  • If using spaghetti squash, you’ll need a second baking sheet or pan.
  • Cut spaghetti squash in half long way and scoop out seeds.
  • Pour oil inside the squash evenly, and sprinkle with salt and pepper, then place oiled side down on the pan. Bake for 25-30 minutes.
  • Place all meatball ingredients in a bowl along with meal and mix until well combined.
  • If you don’t mind getting your hands dirty, form mixture into balls (it will be a bit sticky), and place them on the prepared baking sheet. You can also use a small ice cream scoop. Bake for 15-20 minutes.
  • While meatballs bake, place all sauce ingredients in a saucepan on medium cook for 5 minutes and then turn to low for 5 more. Stir on occasion.
  • If using a boxed pasta, cook as directed on box.
  • Plate your pasta of choice, add meatballs and sauce. Top with parmesan or nutritional yeast.


*You can use a marinara here if you’d like, but simply add the coconut milk to it and additional seasonings if you feel it needs it after tasting.


Calories: 350kcal | Carbohydrates: 10g | Protein: 19g | Fat: 27g | Saturated Fat: 14g | Cholesterol: 97mg | Sodium: 301mg | Potassium: 663mg | Fiber: 2g | Sugar: 5g | Vitamin A: 233IU | Vitamin C: 17mg | Calcium: 95mg | Iron: 5mg

The Pantry Capsule: Crustless Quiche

Technically it's custless but sweet potatoes act as the perfect crust for this dish. You will be so surprised with how they add amazing flavor to a classic quiche.
Course Classics
Author Jen Pinkston


  • 1 sweet potato
  • 1 tbsp oil
  • 1 cup spinach or ⅓ cup kale chopped
  • ½ onion diced
  • 1 clove garlic minced
  • 7 eggs
  • 1 c cheese of choice dairy free, I recommend So Delicious Shreds
  • ¼ c milk
  • 1 tsp herbs de provence
  • ½ tsp salt
  • Pinch of pepper
  • Optional:
  • ½ c cherry tomatoes halved
  • 3 strips Bacon cooked and cut into pieces


  • Preheat oven to 375 degrees and oil a pie pan.
  • Thinly slice sweet potato and lay into pie to form a crust on the bottom and sides, it’s okay to overlap a little.
  • Bake for 15 minutes.
  • While the “crust” bakes, heat oil over medium-high and saute onion, garlic for 4 minutes, add spinach/kale (and tomato if using) cook until spinach is soft. Drain excess liquid if needed.
  • In a bowl, whisk together eggs, cheese, milk, seasoning.
  • Spread spinach mixture evenly over sweet potato crust. (Sprinkle bacon pieces if using.)
  • Pour egg mixture over everything and bake for 35-40 minutes. 

The Pantry Capsule: Slow Cooker BBQ with Peas & Roasted Potatoes

Nothing like a classic BBQ, this super easy version includes two sides all from our Capsule Pantry List.
Course Main Course
Cuisine American
Keyword slow cooker bbq, slow cooker bbq chicken, slow cooker bbq pork
Prep Time 10 minutes
Cook Time 7 hours
Total Time 7 hours 10 minutes
Servings 6 servings
Calories 349kcal
Author Jen Pinkston


  • 1.5-3 lb Pork Shoulder or Chicken Vegetarians see notes, yours will not use a slow cooker
  • ¾ c apple cider vinegar optional
  • 1 tsp chili powder
  • 1 cup bbq sauce
  • 2 cups peas
  • 4 cups potatoes cut into bite size chunks
  • 1 tbsp oil
  • 1 tbsp herbs de provence
  • Salt & pepper


  • Season meat with salt, pepper, and chili powder.
  • Place meat in a slow cooker, pour vinegar over meat. (If not using vinegar, use water.)
  • Cook on low for 6-8 hours. Drain liquid and transfer meat to a baking sheet. Chop or shred meat and return to the slow cooker.
  • Add barbecue sauce and continue to cook for 30 minutes.
  • While it cooks, turn oven to 400 degrees.
  • Place chopped potatoes on a parchment lined baking sheet.
  • Drizzle oil and sprinkle with herbs de provence and salt and pepper.
  • Cook for 25-35 minutes until cooked you can stick a knife through easily.
  • Warm peas in the microwave or on stovetop.
  • Serve bbq on bread or over potatoes.


Vegetarian Instructions: Use 2-20-ounce cans young green jackfruit in water (not in syrup or brine). Season jackfruit with salt, pepper, and chili powder. Heat 2 tbsp oil over medium heat, add seasoned jackfruit. Cook for about 3 minutes. Add BBQ sauce stir and reduce heat to low, cook for about 30 minutes. Stirring occasionally. Shred further after it’s cooked if you’d like.


Calories: 349kcal | Carbohydrates: 45g | Protein: 17g | Fat: 11g | Saturated Fat: 3g | Cholesterol: 41mg | Sodium: 600mg | Potassium: 938mg | Fiber: 7g | Sugar: 19g | Vitamin A: 677IU | Vitamin C: 37mg | Calcium: 90mg | Iron: 7mg

The Capsule Pantry: Sloppy Joe's

I was never a fan of sloppy joe's as a kid but then I started experimenting and came to the conclusion after this recipes, that I love Sloppy Joe's. My favorite way to eat it is over zucchini noodles!
Course Main Course
Cuisine American
Keyword easy burger, easy sloppy joe's, sloppy joe recipe
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 4 servings
Calories 408kcal
Author Jen Pinkston


  • 1 pound ground meat vegetarians can substitute 1 ½ c cooked lentils
  • 2 tablespoons oil I use coconut
  • 1 large onion
  • 2 garlic cloves minced
  • ¼ c tomatoes canned or boxed
  • ½ cup ketchup
  • ¼ cup aminos or soy sauce
  • 1 tsp salt
  • ½ tsp pepper
  • Optional: 1 Green or Red Sweet Pepper
  • Bread/buns or sweet potatoes or zucchini noodles for serving


  • Cut up onion (and pepper if using) and garlic.
  • Heat coconut oil in a large skillet over medium.
  • Cook onions (and peppers) for about 4 minutes, then add garlic, cook for a minute more.
  • Add ground meat and break it up, cook through..
  • Now add ketchup, aminos, and tomatoes, stir to combine.
  • Turn heat to low and cook for 10-15 minutes.
  • Serve on a baked sweet potatoes, zucchini noodles or traditionally on bread/bun as a sandwich.


Calories: 408kcal | Carbohydrates: 12g | Protein: 22g | Fat: 30g | Saturated Fat: 9g | Cholesterol: 81mg | Sodium: 1741mg | Potassium: 494mg | Fiber: 1g | Sugar: 8g | Vitamin A: 231IU | Vitamin C: 5mg | Calcium: 37mg | Iron: 3mg

  1. This looks so good!!!

    Effortlessly Sophisticated

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