Mediterranean Spaghetti Squash
Mediterranean Spaghetti Squash is a tasty side dish that combines vegetables with spaghetti squash in a meatless dish that’s loaded with flavor!
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I think most bloggers agree that one very fun thing about writing a blog is getting nice e-mails and comments from readers. And sometimes those very nice readers will send you recipes that you love and plan to make over and over, which makes the e-mails even better. This amazing recipe for Mediterranean Spaghetti Squash came from a reader named Joyce. She described the recipe to me and said if it sounded like something I’d like to try she would take a stab at writing up the recipe. And oh boy, did I ever want to try it.
Jake and I made this late in the afternoon on a long cooking day, making only a few minimal changes to Joyce’s recipe, and before the night was over I had polished off all my share of the leftovers! Even if you’re not wild about spaghetti squash, if you like the other flavors here I’m willing to bet you’ll like it as much as we did.
When I calculated nutritional information for the recipe I discovered it had far more carbs than I had previous realized (although many ingredients are quite high in fiber.) But if you’re strictly watching carbs you’ll want to enjoy this as a side dish.
What ingredients do you need for this recipe?
- spaghetti squash
- Olive Oil (affiliate link)
- Italian Herb Seasoning (affiliate link)
- brown Cremini mushroom
- onion
- zucchini
- Minced Garlic (affiliate link)
- Dried Oregano (affiliate link)
- cherry tomatoes
- black or Kalamata olives
- Artichoke Hearts packed in water (affiliate link)
- canned vegetable broth (affiliate link)
- Balsamic Vinegar (affiliate link)
- salt and fresh ground black pepper to taste
- Feta
- green onions for garnish
What Mediterranean Vegetables can you use in this recipe?
If you’re wanting meatless recipes you’ll probably love a dish that includes spaghetti squash, mushrooms, zucchini, tomatoes, olives, artichokes, balsamic vinegar, and Feta, and this would be a tasty meatless dinner that’s loaded with flavor.
How can you make this recipe lower in carbs?
Spaghetti squash has fiber but it also has some carbs. And when I calculated nutritional information for the recipe it had far more carbs than I had previous realized If you’re strictly watching carbs you may want to limit this to a side dish. If you want a version that’s still tasty but much lower in carbs, eliminate the artichoke hearts and tomatoes. You could also use another type of vinegar like red wine vinegar that will be lower in carbs.
Want more cheesy spaghetti squash?
Check out Cheesy Low-Carb Spaghetti Squash Recipes for lots more amazing ideas for spaghetti squash!
How to Make Mediterranean Spaghetti Squash:
(Scroll down for complete printable recipe including nutritional information.)
- Microwave squash to soften, then cut into quarters lengthwise, brush with olive oil, sprinkle with Italian Herb Seasoning, and bake.
- While the squash roasts, drain and cut up the artichoke hearts and cut cherry tomatoes and olives in half.
- Also cut up the mushrooms, onions, and zucchini, thinly slice the green onions, and crumble the Feta. (You’ll have to use your imagination for a photo of those!)
- When the squash is done and cooling, heat oil in a non-stick frying pan with high sides and cook mushrooms about 5 minutes, or until they’re browned and released liquid has evaporated.
- Remove mushrooms, add a tiny bit more oil if needed, heat the oil and then cook the onions and zucchini about 5 minutes.
- Add the Italian Herb Seasoning and Dried Oregano and cook a minute or so longer.
- Mix 1/2 cup vegetable broth with 2 tablespoons balsamic or sherry vinegar.
- Add the stock-vinegar mixture to the pan and cook over medium heat about 2 minutes, then add mushroom back into the pan.
- Add the tomatoes, olives, and Artichoke Hearts and cook about 2 minutes more.
- While those vegetables are getting warmed, shred the spaghetti squash apart with a fork.
- Add the spaghetti squash to the pan and gently toss with the other ingredients, then toss in part of the Feta.
- Season to taste with salt and fresh-ground black pepper and serve hot, with additional Feta and sliced green onions sprinkled over the top.
More Meatless Spaghetti Squash Recipes:
- Twice-Baked Spaghetti Squash with Kale
- Greek Salad Spaghetti Squash Bowl
- Spaghetti Squash with Mizithra Cheese and Browned Butter
Mediterranean Spaghetti Squash
Roasted spaghetti squash combines perfectly with mushrooms, zucchini, tomatoes, olives, artichoke hearts, and Feta in this Mediterranean Spaghetti Squash dish.
Ingredients
Ingredients for Spaghetti Squash
- 1 large spaghetti squash (see notes)
- 1 tsp. olive oil
- 1/2 tsp. Italian Herb Blend
- 8 oz. brown Cremini mushrooms, cut into quarters or thick half slices
- 4 tsp. olive oil, divided
- 1/2 cup chopped onion
- 1 medium zucchini, cut in quarters lengthwise and then thickly sliced
- 2 tsp. minced garlic
- 1 T Italian Herb Blend
- 1 tsp. dried oregano
- 1/2 cup cherry tomatoes, cut in half
- 1/2 cup black or Kalamata olives, cut in half
- 1 15 oz. can artichoke hearts, drained and cut in half or quarters (see notes)
- 1/2 cup vegetable broth
- 2 T balsamic vinegar
- salt and fresh ground black pepper to taste
- 1 cup crumbled Feta, divided
- 1/4 cup thinly sliced green onions for garnish
Instructions
- Preheat oven to 400F/200C.
- Poke several holes in the skin of the squash with a sharp knife (so steam can escape), then put the whole spaghetti squash into the microwave and cook on high power for 5 minutes. (This makes the squash easier to cut and starts the cooking process. If you don’t have a microwave or don’t want to do this, just cook the squash slightly longer in the oven.)
- Cut squash into four lengthwise pieces, scrape away seeds and discard, brush the surface with olive oil, and sprinkle with Italian Herb Seasoning (affiliate link).
- Put squash on a baking sheet that’s been sprayed with non-stick spray and roast 45 minutes (or slightly longer if you didn’t microwave.)
- Let squash cool until you can handle it.
- While squash roasts, drain and cut up artichoke hearts, cut cherry tomatoes and olives in half, cut up the mushrooms, onions, and zucchini, thinly slice the green onions, and crumble the Feta.
- Mix the broth with the vinegar. You want all these ingredients prepared when you start to cook vegetables.
- When squash is fully roasted and has started cooling so you can shred it apart, heat 2 tsp. olive oil in a non-stick frying pan with high sides (big enough to hold all the ingredients.)
- Cook mushrooms over medium-high heat until they’re browned and all the liquid has evaporated.
- Remove mushrooms to a plate.
- Add 2 tsp. more olive oil and heat, then cook the onions and zucchini about 5 minutes, until they’re starting to get lightly brown.
- Add the minced garlic and Italian herb blend and cook about 2 minutes more.
- Pour in the broth/vinegar mixture, turn heat to medium, and cook about 2 minutes, then add mushrooms back to the pan.
- Then add the cherry tomatoes, olives, and artichoke hearts and cook about 2 minutes more (just until all the vegetables are heated though.)
- As soon as it’s cool enough to handle (probably while the onions and zucchini are cooking) shred the spaghetti squash flesh apart with a fork and discard the skin.
- When all vegetables are heated, gently mix in the spaghetti squash.
- Then mix in the 3/4 cup of Feta.
- Season to taste with salt and fresh ground black pepper.
- Arrange on a serving dish and sprinkle with the remaining Feta and sliced green onions.
- Serve hot.
Notes
You will need a 3-4 pound spaghetti squash for this recipe.
I ate all mine the same day I cooked it, so I don’t know how well this will keep in the fridge, but I’m guessing it would be okay after a day and could be reheated in a microwave or hot frying pan.
Recipe from a reader named Joyce with very slight adaptations by Kalyn.
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 243Total Fat: 11gSaturated Fat: 4.6gUnsaturated Fat: 6gCholesterol: 23mgSodium: 731mgCarbohydrates: 25gFiber: 8gSugar: 9.5gProtein: 9.3g
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.
South Beach Diet / Low-Carb Diet Suggestions:
This Mediterranean Spaghetti Squash would be approved for all phases of the original South Beach Diet and in small servings it’s suitable for other low-carb diet plans. If you’re strictly limiting carbs you’ll want to enjoy this as a side dish and maybe omit the artichoke hearts and tomatoes for a lower-carb version.
Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest or on Facebook to see all the good recipes I’m sharing there.
35 Comments on “Mediterranean Spaghetti Squash”
OMG this is one of the BEST spaghetti squash recipes I have ever tried! I made some MINOR changes: I chopped the garlic instead of minced it and I added 227g chopped spinach to the final minute of cooking. I omitted the zucchini, as I didn’t have any. i will be making this regularly! Thank-you!
So glad you enjoyed it; I like the idea of adding spinach!
I love the idea of adding spinach! I’ll bet that other chopped greens would be good to. Some of them, kale in particular, should be steamed before adding, just to tenderize a bit.
SUPERB!! OUTSTANDING!!! I had friends over who loved the smell as they walked in the house. I added 2 items, a handful of snapped green beans with the onions. After 2 minutes I added the zucchini and a can of rinsed and drained black beans that I added 2 tablespoons of Italian dressing too.
So glad you enjoyed! I love the idea of adding some green beans!
I like the idea of adding black beans, or even garbanzos. I’m making this on Sunday, and happen to have some leftover garbonzos. This will add a bit of protein.
I think there are endless variations for this recipe.
While I submitted this recipe to you, I always refer to your version, and I’m making this tomorrow night.. I like Aldis, and they sell marinated artichoke hearts and kalamata olives, so I will use them in this recipe, which is flexible and easy. I’m so glad you shared this on you blog! I just need to pick up some zucchini.
This coronavirus thing is a pain in the butt, but thank goodness we still have access to healthy recipes!
Thanks again for sending it to me! Glad you are liking my version.
Yes, the Coronavirus is really a problem. I am trying to roll with it as much as I can (especially since I already work at home) but worried about how many people’s lives will be negatively affected, both healthwise and economically.
I’m Joyce, and I always get a giggle when I return to your website for the recipe I sent you in the first place, which you tuned up to make it shareable. I’m making this tomorrow.
Hi Joyce, so fun to hear from you! This is still one of my favorites too!
I’m so glad I sent you this recipe! I haven’t made it in quite awhile, and didn’t remember all the details, but I knew I could find it on your site.
My most recent ‘experiment’ was with a puffball that my cousin gifted me. If you aren’t familiar with puffballs, they are a large, edible fungus, like a mushroom, but without any gills. They look like a softball, or a soccer ball, and usually grow in fields where trees used to grow.
When you cut it open, a puffball should be perfectly white inside, with no gills. You use it as you would mushrooms, and I’m going to use some with my spaghetti squash for dinner tonite. Much like tofu, it takes on the flavors of whatever you cook with it. As a side dish, and another ‘experiment’, I’ll make a bit of puffball parmigiana. I’ve got to get rid of this puffball….it’s taking up half my fridge! Anyway, I appreciate that I could come back to your site and find the recipe again.
Thanks again for sharing the recipe Joyce! I haven’t heard of puffballs, maybe they don’t grow around here where it’s so dry! Sounds interesting though.
Just made this and it was excellent! Didn't look quite as nice as the picture, and I messed up the timing of the veggies a bit. I like the above idea of roasting for next time. But the taste was unbelievable…. great idea!
Glad you liked it!
Made this tonight, first time having spaghetti squash. Everything tasted great.
So glad you liked it!
Yum! This looks wonderful, can't wait to give it a try!
Thanks Kate, hope you enjoy!
This looks so delicious…I definitely need to try it. I wish it was spaghetti squash season!
Pam I think you can get them all winter in most places, but not as cheap as in the fall!
This looks so delicious, I have to try it! Spaghetti squash is a favorite of mine, but with the addition of all these delectable flavors I'm sure will make it irresistible. Thank you!
Thanks Deanie; hope you enjoy it!
Mamier, glad you liked it, and I love the idea of roasting the mushrooms, and maybe the zucchini as well!
This was a tasty recipe that made many leftovers for my family. It was a bit time consuming, even though I roasted the squash whole, earlier in the day. I will make it again when I have time 🙂 and I might roast the mushrooms while roasting the squash. Thanks for sharing!
Barbara, I think there are endless ways to vary the veggies in this!
This looks amazing, although I might leave the zucchini out. I need a zucchini break, LOL!
Thanks Becky, such a great recipe from Joyce!
Great idea to throw in mediterranean flavors in with spaghetti squash!
Joyce, you deserve more than 15 minutes for this fantastic recipe. We absolutely loved it!
Anna, I think Greek seasoning would be great, so glad you enjoyed it!
Very, very, good flavours. I can't say I followed the directions to a T (i.e. not everything was sauteed separately; lazy cook here)but it was really the first spaghetti squash recipe I would repeat. Thank you!
Oh, and I used a Greek seasoning blend instead of the Italian; not sure how much difference it made but I had it on hand.
Joanne, Lydia, and Hari, so glad to hear you guys see the appeal in this. Jake and I loved it!
Looks delicious!!
What a gift to get this great recipe from a reader! I love everything about it. These days, I'd probably cook the squash in my pressure cooker, which makes it very fast.
Reader feedback is definitely the best, especially when it yields recipes like this! I love all the Mediterranean mixins!