Mediterranean Spaghetti Squash

This roasted spaghetti squash dish is tossed with a savory tomato, onion, and garlic sauce, then finished with feta, olives, and fresh basil. A Mediterranean-inspired recipe that’s light, satisfying, and perfect for both weeknights and entertaining.

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Prep Time 15

Cook Time 30

Total Time 45

Servings: 6 people

Course: Main Course

Cuisine: Mediterranean

Calories: 240

Ingredients Method Notes

Ingredients

For the Spaghetti Squash Base

2 medium spaghetti squash halved lengthwise, seeds removed
2 tbsp vegetable oil for roasting

For the Sauce & Toppings

2 tbsp vegetable oil for sautéing (or olive oil)
2 medium onions finely chopped
2 cloves garlic minced
3 cups fresh tomatoes chopped, ripe for best flavor
1 1/2 cups feta cheese crumbled
6 tbsp black olives thinly sliced
4 tbsp fresh basil chopped

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

✔ Use olive oil instead of vegetable oil for a richer flavor. ✔ For creaminess, stir in Greek yogurt or ricotta. ✔ Add red pepper flakes for spice. ✔ Roast tomatoes alongside squash for extra depth.