Looking for a light yet satisfying dish that feels indulgent but won’t weigh you down? This spaghetti squash recipe transforms a simple vegetable into a flavorful, comforting meal. Roasted until tender and paired with a savory tomato, onion, and garlic sauce, it’s finished with feta, olives, and fresh basil for a Mediterranean twist. Perfect for weeknights or dinner parties, this dish proves that healthy can be both delicious and impressive.
Table of Contents
Table of Contents
Why You’ll Love This Recipe
- Quick & Easy – Simple steps and wholesome ingredients come together in under an hour.
- Nutrient-Packed – A lighter alternative to pasta that’s naturally gluten-free.
- Mediterranean Flavors – The combo of feta, olives, and basil brings bright, bold flavors.
- Perfect for Entertaining – Elegant enough for guests, yet cozy enough for family dinner.
- Unbelievably Delicious – A beautiful balance of savory, tangy, and fresh.
Unlike plain versions, this recipe layers textures—tender squash strands, juicy tomatoes, and creamy feta—for a dish that feels both comforting and vibrant.
Ingredients Needed
For the Spaghetti Squash Base
- 2 medium spaghetti squash, halved lengthwise and seeds removed
- 2 tablespoons vegetable oil (for roasting)
For the Sauce & Toppings
- 2 tablespoons vegetable oil (for sautéing)
- 2 medium onions, finely chopped
- 2 garlic cloves, minced
- 3 cups fresh tomatoes, chopped (use ripe ones for best flavor)
- 1 ½ cups crumbled feta cheese
- 6 tablespoons black olives, thinly sliced
- 4 tablespoons fresh basil, chopped
Tip: For richer flavor, use extra virgin olive oil instead of vegetable oil if preferred.
How to Make Spaghetti Squash
Step 1: Prepare the Oven & Squash
Preheat your oven to 350°F (175°C). Lightly grease a baking sheet to prevent sticking. Place the spaghetti squash halves cut-side down on the sheet. Roast for about 30 minutes, or until a sharp knife slides in with slight resistance. This ensures the flesh becomes tender while still holding its shape.
Step 2: Make the Flavor Base
While the squash roasts, heat the remaining oil in a large skillet over medium heat. Add the onions and sauté until soft and translucent—this step builds the foundation of flavor. Stir in the garlic and cook for another 2–3 minutes, just until fragrant.
Step 3: Add the Tomatoes
Toss in the chopped tomatoes and let them cook until warmed through and slightly softened. You’ll want the mixture to look saucy but still fresh, about 5 minutes.
Step 4: Shred the Squash
Once the roasted squash has cooled enough to handle, use a fork or large spoon to scrape out the stringy pulp. Transfer to a large bowl—it should look like golden spaghetti strands.
Step 5: Combine & Finish
Add the onion-tomato mixture to the bowl of squash. Toss gently to coat the strands evenly. Fold in feta cheese, olives, and fresh basil. Taste and adjust with a pinch of salt or extra basil if needed.
Serving and Storage Tips
- Serving: Garnish with extra basil or a drizzle of olive oil for a restaurant-worthy finish. Pair with grilled chicken, fish, or crusty bread for a full meal.
- Storage: Keep leftovers in an airtight container in the fridge for up to 3 days.
- Reheating: Warm gently in a skillet over low heat or in the microwave. Add a splash of olive oil to revive the texture.
Helpful Notes
- For a creamier texture, stir in a spoonful of Greek yogurt or ricotta before serving.
- Add heat with red pepper flakes or swap feta for goat cheese if you prefer a tangier flavor.
- Want extra depth? Roast the tomatoes alongside the squash for a caramelized, sweeter sauce.
Mediterranean Spaghetti Squash
Ingredients
Method
- Step 1: Preheat oven to 350°F (175°C). Lightly grease a baking sheet. Place squash halves cut-side down and roast for 30 minutes, or until tender but firm.
- Step 2: While squash roasts, heat oil in a skillet. Sauté onions until translucent. Add garlic and cook for 2–3 minutes until fragrant.
- Step 3: Add tomatoes and cook 5 minutes until softened and saucy.
- Step 4: Once squash is cool enough, use a fork to scrape into strands. Transfer to a large bowl.
- Step 5: Toss squash with the tomato-onion mixture. Fold in feta, olives, and basil. Taste and adjust seasoning if needed.
Notes
Conclusion
This spaghetti squash recipe isn’t just healthy—it’s bursting with flavor, texture, and freshness. Whether you’re serving it to family or guests, it’s sure to impress with its Mediterranean flair and comfort-food appeal. If you give it a try, leave a comment and star rating below—I’d love to hear how it turned out for you! Don’t forget to share your creations on Pinterest or Facebook.
👉 What toppings or variations did you try? Share your ideas in the comments!
Frequently Asked Questions (FAQ)
Can I use olive oil instead of vegetable oil?
Yes! Extra virgin olive oil works beautifully here and enhances the Mediterranean flavors even more.
How do I make this gluten-free?
Good news—it already is! Spaghetti squash naturally replaces pasta, making this dish completely gluten-free.
Can I prepare this ahead of time?
You can roast the spaghetti squash and store it in the fridge for up to 2 days before finishing the recipe. Just reheat and toss with the sauce when ready.
Is this recipe freezer-friendly?
Freezing is not recommended since spaghetti squash tends to release water and become mushy after thawing. It’s best enjoyed fresh.
How thick should the sauce be?
The sauce should lightly coat the squash strands without being watery. If it looks too thin, cook the tomatoes a few extra minutes until the liquid reduces.