The idea popped into my head to combine Greek Salad and Spaghetti Squash, and these Greek Salad Spaghetti Squash Bowls were a winner for a low-carb meal. Spaghetti squash and tomatoes do have some carbs, but this is low in net carbs; enjoy! 

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Greek Salad Spaghetti Squash Bowl from

Sometimes a recipe idea just pops into my head and I have no idea where it came from.  That’s what happened with these Greek Salad Spaghetti Squash Bowls, but the recipe turned out to be a keeper that I’ve made many times. I tried this out on my nephew Jake (who is NOT a fan of spaghetti squash) and he gobbled it up, so I think it’s fair to say that this recipe is a winner!

And this can certainly be a quick make-after-work dinner. You can prep all the Greek salad ingredients while the squash cooks in the oven (or toaster oven), and you’ll probably have time to watch the news before you need to mix the salad ingredients together and spoon it over the cooked squash. And if you’ve never been able to warm up to the idea of spaghetti squash as a substitute for pasta, you just might like it as the base for a bowl meal. For the spaghetti squash fans, there’s a new category for spaghetti squash recipes on the blog, check it out!

What ingredients do you need?

  • spaghetti squash
  • Olive Oil (affiliate link)
  • Greek Seasoning (affiliate link)
  • cucumber
  • red onion (optional)
  • green pepper (optional)
  • Kalamata olives, or use black olives if you prefer
  • cherry tomatoes
  • crumbled Feta cheese
  • (if you have fresh Greek oregano, that would be great chopped and added to this)
  • fresh-squeezed lemon juice, I used my fresh-frozen lemon juice
  • Red Wine Vinegar (affiliate link)
  • dried Greek Oregano (affiliate link) 
  • fresh-ground black pepper to taste

What is Greek Salad?

Greek Salad is a salad that’s traditionally served as part of a Greek Meal, and in Greece it may be called Country Salad or Village Salad. Like all traditional recipes, there are many variations but Greek Salad will usually include tomatoes, cucumbers, onions, oregano, and Feta Cheese. Some version have other ingredients like bell pepper, Greek peperoncini, or capers. True Greek salad often is simply dressed with olive oil, but many versions in the U.S. use a vinaigrette dressing made with Greek olive oil, red wine vinegar, and Greek oregano.

Want more Greek Salad recipes?

If you’re following this blog it’s pretty obvious I love the flavor combinations of Greek Salad! Through the years I’ve made many Greek salad variations including Spicy Chopped Greek Salad with Peperoncini, Grilled Zucchini Greek Salad, American Greek Salad (with lettuce), and Chopped Greek Salad with Peppers.

Want more ideas for bowl meals?

If you like the idea of low-carb meals-in-a-bowl, check out this great collection of Low-Carb Bowl Meals You’ll Make Over and Over!

Greek Salad Spaghetti Squash Bowl process shots collage

How to make Greek Salad Spaghetti Squash Bowls:

(Scroll down for complete printable recipe including nutritional information.)

  1. Cut the spaghetti squash into quarters lengthwise, scrape out seeds, drizzle with a little olive oil, sprinkle with Greek Seasoning (affiliate link), and roast about 50 minutes at 400F/200C.
  2. (You can cook the spaghetti squash in the Instant Pot or in a slow cooker if you prefer!)
  3. While the squash cooks, cut up cucumber, chop up some green pepper and red onion, and cut some Kalamata olives and cherry tomatoes in half.
  4. Crumble up about 1/3 cup Feta cheese, or a little more if you’re in a Feta cheese kind of mood.
  5. Whisk together lemon juice, red wine vinegar, olive oil, oregano, and black pepper to make the lemon vinaigrette.
  6. When the spaghetti squash is done, use a fork to scrape the strands of squash away from the skin.
  7. Discard the skin, and divide the squash into bowls.
  8. Combine the salad ingredients in a bowl and then add the dressing and stir to combine. (Use all the dressing so there’s plenty to soak down on the squash.)
  9. Then spoon a generous amount of the Greek Salad mixture (including some dressing) over the squash and devour!

Greek Salad Spaghetti Squash Bowls thumbnail photo

More Tasty Recipes with Spaghetti Squash:

Greek Salad Spaghetti Squash Bowl from
Yield: 4 servings

Greek Salad Spaghetti Squash Bowls

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour

I'm not sure why I decided to combine Greek Salad and Spaghetti Squash, but Greek Salad Spaghetti Squash Bowls were a winner for a low-carb meal.


  • 1 spaghetti squash
  • 2 tsp. olive oil (for drizzling on squash)
  • 1 tsp. Greek Seasoning (for seasoning squash)
  • 1 cucumber
  • 1/4 cup chopped red onion (optional)
  • 1/4 cup chopped green pepper (optional)
  • 1/4 cup Kalamata olives, sliced in half
  • 1/2 cup cherry or grape tomatoes, sliced in half
  • 1/3 cup crumbled Feta cheese
  • (if you have some fresh Greek oregano, that would be great chopped and added to this.)

Dressing Ingredients:

  • 2 T fresh-squeezed lemon juice (see notes)
  • 2 tsp. red wine vinegar
  • 1/2 tsp. dried Greek Oregano (see notes)
  • fresh-ground black pepper to taste
  • 1/4 cup olive oil


  1. Preheat oven or toaster oven to 400F/200C.  Cut both ends off the squash. stand it up on the cutting board, and cut into fourths lengthwise.  Scrape out the seeds and stringy parts around the seeds.
  2. Spray a baking sheet with nonstick spray and arrange spaghetti squash cut side up.  Drizzle a little olive oil onto the cut surface of each piece of squash, rub the oil around with your fingers, and sprinkle each one with a little Greek seasoning.  Roast the squash for 50 minutes, or until it strings apart easily with a fork. (I like the roasted spaghetti squash, but you can cook the spaghetti squash in the Instant Pot or in a slow cooker if you prefer!)
  3. While the squash cooks, peel the cucumber in stripes, cut into fourths lengthwise, then cut the strips into pieces about 3/4 inch wide, and put in a bowl.
  4. Chop the red onion and green bell pepper into pieces a little smaller than the cucumber and add to the bowl.
  5. Cut Kalamata olives and cherry or grape tomatoes in half and add to the bowl.  (If you're using fresh oregano, chop up about a tablespoon of that as well.)
  6. Crumble the Feta cheese and set aside.
  7. In a small bowl or glass measuring cup, mix together the lemon juice, red wine vinegar, dried Greek Oregano, and desired amount of fresh-ground black pepper.  Whisk in the olive oil and set dressing aside.
  8. When the squash is done, let it cool enough to handle; then use a fork to scrape the spaghetti squash strands away from the skin.  Discard the skin and divide the spaghetti squash between four serving bowls.  (Or refrigerate some if you're not eating it all right away.)
  9. Stir the Greek salad ingredients to combine.  Then add the dressing (and fresh Greek oregano if using) and stir until all the ingredients are coated with dressing.  (It may seem like too much dressing, but you want enough that it will drip down on the squash.)  Gently stir in the crumbled Feta.
  10. Spoon a generous amount of the Greek salad mixture over each bowl of spaghetti squash, making sure you get some of the dressing in each serving.  Eat right away.
  11. The spaghetti squash will last a few days in the fridge.  I would reheat in the microwave just enough to remove the chill.  I don't usually like to refrigerate tomatoes, but the Greek salad mixture could be prepared in advance and tomatoes added when you eat the leftovers.


I used my fresh-frozen lemon juice for this recipe. Greek Oregano is often just labeled "oregano", but do not use Mexican oregano.

Nutritional information does not include optional ingredients.

This recipe created by Kalyn when she had a spaghetti squash on the counter from her sister Pam!

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 268Total Fat: 21gSaturated Fat: 4.1gUnsaturated Fat: 16gCholesterol: 11mgSodium: 591mgCarbohydrates: 14.2gFiber: 7.6gSugar: 8.2gProtein: 4g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Low-Carb Diet /Low-Glycemic Diet / South Breach Diet Suggestions:
This meatless Greek Salad Spaghetti Squash Bowl would be approved for any low-carb diet plan, including all phases of the original South Beach Diet.

Find More Recipes Like This One:
You can use Bowl Meals to find more recipes like this one.Use the Diet Type Index to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Historical Notes for this recipe:
This recipe was first posted in 2013. It was last updated with more information in 2021.

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