Mediterranean Spaghetti Squash Recipes: A Flavorful Gluten-Free Delight

Mediterranean Roasted Spaghetti Squash with Feta and Olives

Looking for delicious spaghetti squash recipes that are both healthy and flavorful? This Mediterranean-inspired roasted spaghetti squash dish combines the natural, slightly sweet strands of squash with bold Mediterranean flavors for a satisfying meal that’s perfect as either a side dish or vegetarian main course.

Why You’ll Love This Spaghetti Squash Recipe

This versatile dish celebrates the natural texture of spaghetti squash while enhancing it with Mediterranean ingredients that create a flavor explosion in every bite. It’s:

• Gluten-free – perfect for those with dietary restrictions
• Low-carb – a great pasta alternative
• Nutrient-dense – packed with vitamins and minerals
• Quick to prepare – just 10 minutes of active prep time
• Versatile – works as a side dish or main course

Ingredients You’ll Need

• 1 medium spaghetti squash (about 3-4 pounds), halved lengthwise and seeded
• 2 tablespoons olive oil, divided
• 1 teaspoon sea salt, divided
• 1/2 teaspoon freshly ground black pepper
• 1 cup cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted and sliced
• 3/4 cup crumbled feta cheese
• 1/4 cup fresh basil leaves, chopped
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1/2 teaspoon dried oregano
• Red pepper flakes (optional, for heat)

Step-by-Step Instructions

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it.
2. After halving and seeding the spaghetti squash, drizzle the cut sides with 1 tablespoon of olive oil and season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
3. Place the squash halves cut-side down on the prepared baking sheet. Roast for 30-35 minutes, or until the flesh is tender and easily pulls away into strands when scraped with a fork.
4. While the squash is roasting, prepare the Mediterranean topping. In a medium bowl, combine tomatoes, olives, feta cheese, basil, garlic, lemon juice, oregano, remaining olive oil, salt, and pepper. Mix gently and set aside to allow flavors to meld.
5. Once the squash is done, allow it to cool for 5 minutes. Then use a fork to scrape the inside of each squash half, creating long, spaghetti-like strands. Transfer the strands to a large bowl.
6. Add the Mediterranean topping to the spaghetti squash strands and gently toss until everything is well combined.
7. Taste and adjust seasonings as needed. Sprinkle with additional feta cheese and fresh basil for garnish, and add red pepper flakes if desired.
8. Serve warm or at room temperature as a satisfying side dish or light main course.

Chef’s Tips for Perfect Spaghetti Squash

How to Tell When Spaghetti Squash is Done: The squash is perfectly cooked when you can easily pierce the skin with a fork and the flesh pulls away into strands.

Cutting Tip: Spaghetti squash can be tough to cut! Microwave the whole squash for 3-5 minutes first to soften it slightly, making it easier to slice in half.

Storage: This dish keeps well in the refrigerator for up to 4 days, making it perfect for meal prep.

Nutritional Information

Variations to Try with Spaghetti Squash

One of the best things about spaghetti squash recipes is how versatile they can be! Here are some delicious variations to try:

• Italian Style: Top with marinara sauce, Italian herbs, and parmesan cheese
• Protein Boost: Add grilled chicken, shrimp, or chickpeas
• Vegan Option: Skip the feta and use nutritional yeast for a cheesy flavor
• Breakfast Squash: Top leftovers with a fried egg for a nutritious breakfast

Why Spaghetti Squash Is a Superfood

Spaghetti squash isn’t just delicious—it’s incredibly nutritious too! It’s low in calories but high in fiber, vitamins A and C, potassium, and antioxidants. Its unique texture makes it one of the best natural pasta alternatives available, perfect for anyone looking to reduce carbs or add more vegetables to their diet.

Whether you’re a longtime fan or just starting to explore spaghetti squash recipes, this Mediterranean version is sure to become a staple in your meal rotation.

Recipe inspired by Allrecipes