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    Home » Vegetarian » Mediterranean Spaghetti Squash

    Published on Nov 18, 2019 by Alena Kharlamenko, MS, RD | Last modified on Dec 3, 2020

    Mediterranean Spaghetti Squash

    2.3K shares
    Jump to Recipe Print Recipe

    Have you been looking for a fun Meatless Monday recipe? These Mediterranean spaghetti squash boats are perfect for that. They're stuffed with the Mediterranean flavors of cherry tomatoes, bell peppers, spinach, chickpeas, parsley, and feta cheese - a great addition to Meatless Monday or any weeknight meal!

    Mediterranean spaghetti squash boat in a bowl

    Nutrition and Health Benefits of Spaghetti Squash

    Spaghetti squash has been exploding in popularity because it's the low carb very distant cousin of spaghetti. While it doesn't taste like spaghetti, the strands of spaghetti squash are certainly a fun, gluten-free alternative to pasta. And like other squash varieties, it's packed with nutrition.

    Spaghetti squash is a good source of fiber, vitamin C, vitamin B6, and potassium. Half a a whole spaghetti squash contains 7 grams of fiber (source). Fiber provides so many benefits for gut health and heart health.

    Mediterranean Diet Food List

    The Mediterranean Diet has been studied for its many health benefits, but have you ever wondered what foods are included? Here is a brief list of foods that fall under the Mediterranean Diet:

    • Vegetables: Asparagus, artichokes, beets, bell peppers, broccoli, cucumbers, carrots, eggplant, garlic, leafy greens, mushrooms, onions, tomatoes, zucchini.
    • Fruits: Apples, apricots, bananas, berries, dates, figs, grapes, lemons, oranges, pears, pomegranates.
    • Starches: Barley, bulgur, buckwheat, couscous, oatmeal, pita, potatoes, quinoa, rice, sweet potatoes, yams.
    • Proteins:
      • Cheese: Feta, mozzarella, Parmesan cheese
      • Eggs
      • Hummus
      • Legumes: Black beans, chickpeas, lentils, pinto beans, white beans
      • Poultry and lean meats
      • Seafood: Salmon, sardines, shell fish, white fish
      • Yogurt
    • Healthy fats: Almonds, avocados, avocado oil, cashews, extra virgin olive oil, hazelnuts, olives, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, tahini, walnuts.
    • Herbs and spices: Basil, bay leaves, cinnamon, mint, parsley, paprika, oregano, rosemary.

    Bookmark this page for easy reference later!

    How to Roast Spaghetti Squash

    When I first bought a spaghetti squash, I'm not going to lie - I was pretty confused about how to cook it. But after repeated effort, I found that this is the best method for roasting spaghetti squash in the oven.

    1. First, preheat the oven to 400°F and line a baking sheet with parchment paper.
    2. Using a sharp knife (this is key!), cut the squash in half lengthwise. Then, with a large spoon, scoop out the seeds in the middle. You can either toss them out or roast them to enjoy later - up to you!
    3. Brush the insides of the spaghetti squash halves with about 1 tablespoon of olive oil and sprinkle some salt on top.
    4. Place the squash halves face down on the parchment paper. Roast for 35-45 minutes, or until fork-tender.
    5. When it’s done cooking, let the squash cool for a few minutes. Flip it over and use a fork to scrape the strands off the side of the squash. It should look somewhat similar to spaghetti strands!
    bowls of chickpeas, red bell peppers, cherry tomatoes, red onions, parsley, feta cheese

    Ingredients in Mediterranean Spaghetti Squash

    • Spaghetti squash. The squash is what takes the longest to cook, but you'll be so glad you did it!
    • Extra virgin olive oil. I love sauteing vegetables in olive oil or avocado oil.
    • Red onion and garlic. These add so much flavor and aroma to the dish.
    • Bell pepper. Bell peppers are high in vitamin C, adding to the nutritional profile of this dish.
    • Cherry tomatoes. I just love the flavor of cherry tomatoes when they "burst" after being cooked.
    • Spinach. This leafy green cooks down quickly so add it last to the pan.
    • Chickpeas. Chickpeas (also known as garbanzo beans) provide the plant-based protein in this dish.
    • Feta cheese. Providing a tangy and salty flavor, feta cheese balances out the dish.
    • Parsley. This herb provides a beautiful and fresh garnish. Add it last to make the dish pop!
    Mediterranean spaghetti squash on a plate with a napkin

    Love squash? Then you'll love my most popular squash recipes:

    • Lemon Ricotta Butternut Squash Toast
    • Butternut Squash and Farro Salad
    • Roasted Butternut Squash and Kale Salad
    Mediterranean spaghetti squash boat in a bowl

    Mediterranean Spaghetti Squash

    These Mediterranean spaghetti squash boats are perfect for a Meatless Monday or any weeknight meal. They're stuffed with the Mediterranean flavors of cherry tomatoes, bell peppers, spinach, chickpeas, parsley, and feta cheese.
    4.95 from 19 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Mediterranean
    Keyword: bell peppers, Gluten Free, spaghetti squash, spinach, tomatoes, Vegetarian
    Prep Time: 5 minutes
    Cook Time: 45 minutes
    Total Time: 50 minutes
    Servings: 2
    Author: Alena Kharlamenko, MS, RD

    Ingredients

    • 1 medium spaghetti squash cut in half lengthwise and seeds scooped out
    • 2 tbsp olive oil divided
    • ½ tsp salt divided
    • ½ medium red onion chopped
    • 1 medium bell pepper chopped
    • 10 cherry tomatoes
    • 1 cup cooked chickpeas (canned) drained and rinsed
    • 2 cloves garlic minced
    • ½ tsp oregano
    • 3 cups spinach
    • 2 oz feta cheese crumbled
    • parsley for garnish

    Instructions

    • Roast the spaghetti squash. Preheat oven to 400°F. Line a baking sheet with parchment paper. Brush the inside of the spaghetti squash with 1 tbsp olive oil and sprinkle ¼ tsp salt on top. Place the squash halves face down on the parchment paper. Roast for 35-45 minutes, or until fork-tender. When it’s done cooking, flip the squash over. Let it cool for a few minutes, and then use a fork to scrape the strands off the side of the squash.
    • While the spaghetti squash is roasting, heat 1 tbsp olive oil in a large pan. Add onions and cook until somewhat translucent.
    • Add bell peppers, tomatoes, chickpeas, garlic, oregano, and ¼ tsp salt, and cook for 3-5 minutes. Add the spinach and cook for an additional 1-2 minutes or until slightly wilted.
    • Top the spaghetti squash with the veggie and chickpea mixture. Serve and garnish with feta cheese and parsley. Enjoy!

    Pin this for later!

    Mediterranean spaghetti squash with text

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    2.3K shares

    Reader Interactions

    Comments

    1. Chase Mazur says

      March 10, 2020 at 4:33 pm

      5 stars
      Such an easy dinner. I'm a fan of extra feta on this.

      Reply
    2. Marta says

      May 07, 2020 at 8:47 pm

      5 stars
      I love spaghetti squash as a pasta sub, and I also love Mediterranean flavors. This is going to become a favorite recipe.

      Reply
    3. Stine Mari says

      May 08, 2020 at 12:22 pm

      5 stars
      Great list of what's considered as part of the Mediterranean diet. This spaghetti squash looks so flavorful and absolutely delicious.

      Reply
    4. Lesli Schwartz says

      May 08, 2020 at 12:44 pm

      5 stars
      I've been obsessed with spaghetti squash these days, so I'm thrilled to see a new healthy recipe. All of these ingredients are just perfect!

      Reply
    5. Amy Liu Dong says

      May 09, 2020 at 4:10 am

      5 stars
      What a healthy, a delicious and an easy to make recipe and I am so excited to make this for my family.

      Reply
    6. Gabriella Pizzo says

      May 09, 2020 at 10:53 am

      5 stars
      But what an original idea, pumpkin spaghetti! Very good compliments! Ciao from Italy

      Reply
    7. Jacqui DeBono says

      May 09, 2020 at 5:01 pm

      5 stars
      I love the colours in this dish. Spaghetti squash is my favourite kind of squash, and as you say it is well worth the wait! I love the tanginess of the feta too - a really satisfying and healthy meal!

      Reply
    8. Sondra Barker says

      May 10, 2020 at 12:11 am

      5 stars
      This looks amazing! I love that you made the spaghetti squash with a more mediterranean style topping! Thanks for sharing!

      Reply
    9. Gail Montero says

      May 10, 2020 at 12:30 pm

      5 stars
      First, I love the delightful presentation of using the squash as the bowl for this yummy dish! Love all the cheesy goodness added too!

      Reply
    10. Emily says

      May 10, 2020 at 2:35 pm

      5 stars
      What a healthy and flavorful way to prepare spaghetti squash! Definitely a recipe I will be making again and again!

      Reply
    11. Julie @ Running in a Skirt says

      May 12, 2020 at 11:12 am

      5 stars
      This has all my favorite foods and flavors. I love the Mediterranean twist with this including the feta on top. The flavors are perfection. The perfect dinner idea.

      Reply
    12. April says

      May 12, 2020 at 12:31 pm

      5 stars
      We have meatless dinners on Thursdays. I love meat but sometimes I want something vegetarian, light, easy to make, flavorful and quick prep! This recipe is right up my alley!

      Reply
    13. Ramona says

      May 12, 2020 at 4:22 pm

      5 stars
      Oh my, the colours in this! Amazing. We love spaghetti squash and I love the feta cheese addition. Truly healthy meal 😉

      Reply
    14. Lathiya says

      May 23, 2020 at 5:19 pm

      5 stars
      Haven't cooked spaghetti squash yet though this recipe calls for all my favorite ingredients. Would like to try this soon.

      Reply
    15. Jess Rodriguez says

      August 15, 2020 at 8:02 pm

      I’m new at cooking Mediterranean food and wow i loved this. I cooked this for my husband and I and he loved it! He added some chipotle ranch and wow it gave it some type of flavor that made it more amazing than without it it is still so good. This is such an amazing recipe and i will keep using this in the future!

      Reply
    16. Lisa says

      October 13, 2021 at 11:19 pm

      4 stars
      Super recipe!in place of chickpeas I added mushrooms. Delish!!!

      Reply

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    Welcome to my tiny New York City kitchen!

    I'm Alena Kharlamenko - the registered dietitian, self-taught home cook, recipe developer, and taste taster behind the scenes here at Alena Menko Nutrition. Here you'll find healthy, and delicious recipes that are simple and quick to make.

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