Mediterranean Spaghetti Squash

by | Jan 11, 2013 | All, Main Dishes

Trying to incorporate more meatless meals into your diet? Check out this recipe for Mediterranean Spaghetti Squash and see how hearty, filling and delicious a meatless meal can be! 
Looking for Meatless Monday dinner recipes? This baked Mediterranean Spaghetti Squash is so fresh and filling you won't even miss the meat!

Squash is abundant this time of year. One of the reasons I love it is that it will keep for weeks on your counter so there is no pressure to use it right away (unlike most produce that is quick-to-perish). I appreciate that, especially when schedules change and menu plans get thrown out the window. And while most people enjoy some version of squash as a side dish (usually heavy with butter and brown sugar), it’s rarely the star at any meal. Not with this recipe. Mediterranean Spaghetti Squash is a quick and easy main meal that my whole family enjoys because it tastes – and looks – much like a common pasta with fresh tomato sauce recipe.

My kids love spaghetti squash mostly because they get such a kick out of scraping the cooked squash into “spaghetti” shreds. It’s a fun way to have them participate in making the meal. Spaghetti squash has a very mild flavor on its own, but when you combine it with sautéed onions, briny olives, salty feta and juicy tomatoes, you have a Mediterranean flavor combination that’s agreeable to nearly every palate. We often eat this as a meatless meal, but feel free to throw a seasoned chicken breast or piece of fish on top to add some protein to the dish. 

I’m looking for more ways to use squash, and I’d love to hear from all you squash-lovers out there: do you ever serve squash as a main meal? Share your tried and true favorites with us! 

Looking for Meatless Monday dinner recipes? This baked Mediterranean Spaghetti Squash is so fresh and filling you won't even miss the meat!

Yield: 4

Mediterranean Spaghetti Squash

Mediterranean Spaghetti Squash

This easy squash side dish is packed with flavor!

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes


  • 1 3-4 pound spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons vegetable oil
  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 2 1/2 cups halved grape tomatoes
  • 3/4 cup crumbled feta cheese
  • 1/2 cup sliced black olives
  • 3 tablespoons chopped fresh basil
  • Salt and pepper


  1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
  2. Place spaghetti squash cut sides down on the baking sheet. Bake until you can poke a sharp knife into the squash with little resistance, about 35-45 minutes. Remove squash from oven and set aside to cool.
  3. Heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 30 seconds. Stir in the tomatoes and cook briefly, about 1 minute. You only want to warm the tomatoes.
  4. Use a large fork to shred the "spaghetti" from the squash and place the strands in a large bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Add salt and pepper to taste. Serve warm.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 305Total Fat: 16gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 25mgSodium: 543mgCarbohydrates: 38gFiber: 8gSugar: 16gProtein: 8g

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Looking for Meatless Monday dinner recipes? This baked Mediterranean Spaghetti Squash is so fresh and filling you won't even miss the meat!


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  1. Avatar

    I LOVE spaghetti squash as well! I recently made a “Supreme Pizza Spaghetti Squash” on my blog that is a main dish! It has pizza sauce, pepperoni, mushrooms, peppers, and cheese! Sooo good! Love your recipe and look forward to trying it! Beautiful photos as well 🙂

    • Avatar

      Hi Callie, I’m so happy to find another spaghetti squash fan! Your pizza squash recipe looks like something my kids would gobble up without any complaints. Thanks for sharing! I’ll definitely keep an eye on your site for more goodies.

    • Avatar

      I would like the recipe for pizza made with spaghetti.
      Thank you

  2. Avatar

    I love spagetti squash and this is a great recipe

  3. Avatar

    Love this recipe! Will be linking back to this in my upcoming post 🙂

    • Avatar

      Thanks, Marla!

  4. Avatar

    Love , love spaghetti squash!!! Sometimes I make it just like my spaghetti and leave it in the shells, but sometimes I serve it as a side dish with a home made white sauce or garlic Alfredo .

    • Avatar

      I hadn’t thought of a white sauce before….totally intrigued. Thanks for the inspiration, Olivia!

  5. Avatar

    I found this through pinterest searching for vegetarian dishes as I have recently given up eating meat. I tried this today for lunch and oh how good it is I could not wait to come back and tell you how great it is. I can not believe that this is squash and my parents stood by waiting to see how this was going to turn out. They were saying no way is squash going to string up like that. I have discovered so many recipes using this squash all of it is thanks to you.

    • Avatar

      Hooray, Erica! So glad we could inspire you to try new recipes that support your vegetarian lifestyle. Enjoy!

  6. Avatar

    I was given a similar recipe years ago, but it also included quartered artichoke hearts, sauteed mushrooms, colored peppers and zucchini, a splash of balsamic vinegar and a little chicken or vegetable broth. I also think that using olive oil instead of vegetable oil is more consistent with a Mediterranean diet, and healthier too. It’s a very versatile recipe.

  7. Avatar

    Hi there!

    I LOVE this recipe, and have made it several times. Problem is now, I’m on Weight Watchers and need to calculate the point value for this recipe. Any chance you have the nutrition facts?

    • Avatar

      Hi Jessica, So glad you enjoy this dish! We don’t provide nutritional information for our recipes, but I know some of our readers have used the calculators found on Spark Recipes and My Fitness Pal. Hope that helps!

  8. Avatar

    Great recipe! I substituted spring onions for chopped onions and did NOT saute them. I also substituted Kalamata olive for black olives. I used regular tomatoes diced in place of grape tomatoes.


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