Kalyn's Kitchen

Mediterranean Spaghetti Squash with Vegetables and Feta

Mediterranean Spaghetti Squash with Vegetables and Feta is a tasty side dish that’s not too high in carbs!

PIN Mediterranean Spaghetti Squash with Vegetables and Feta to try it later!

Low-Carb Mediterranean Spaghetti Squash Sauteed with Vegetables and Feta found on KalynsKitchen.com

I think most bloggers would 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 nice e-mails even better. This amazing recipe for Mediterranean Spaghetti Squash with Vegetables and Feta came from a nice 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.

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 could make a tasty meatless main dish. However, 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.

Low-Carb Mediterranean Spaghetti Squash Sauteed with Vegetables and Feta found on KalynsKitchen.com

How to Make Mediterranean Spaghetti Squash with Vegetables and Feta:

(This is just a summary; scroll down for complete printable recipe including nutritional information.)

  1. Microwave squash to soften, then cut into quarters lengthwise, brush with olive oil, sprinkle with Italian Herb Seasoning (affiliate link), and bake. (This takes about 45 minutes if you start it in the microwave. Cook the squash first and let it be cooling when you start cooking the other ingredients.)
  2. While the squash roasts, drain and cut up the artichoke hearts and cut cherry tomatoes and olives in half. (I used plain black olives but Kalamata olives would also be good.)
  3. 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!)
  4. 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 all the released liquid has been evaporated.
  5. Remove the mushrooms, add a tiny bit more oil if needed, heat the oil and then cook the onions and zucchini about 5 minutes.
  6. Add the Italian Herb Seasoning (affiliate link) and dried oregano and cook a minute or so longer.
  7. Mix 1/2 cup chicken stock with 2 tablespoons balsamic or sherry vinegar.
  8. Add the stock-vinegar mixture to the pan and cook over medium heat about 2 minutes, then add mushroom back into the pan.
  9. Add the tomatoes, olives, and artichoke hearts and cook about 2 minutes more.
  10. While those vegetables are getting warmed, shred the spaghetti squash apart with a fork.
  11. Add the spaghetti squash to the pan and gently toss with the other ingredients, then toss in part of the Feta.
  12. Season to taste with salt and fresh-ground black pepper and serve hot, with additional Feta and sliced green onions sprinkled over the top.

Mediterranean Spaghetti Squash with Vegetables and Feta thumbnail image of finished dish

More Delicious Meatless Ideas for Dinner:

Vegetarian Recipes Index ~ Slow Cooker or Pressure Cooker
Vegan Spaghetti Squash and Black Bean Mexican Bowl ~ Kalyn’s Kitchen
Spaghetti Squash with Cashew Basil Pesto and White Beans ~ The Perfect Pantry
Skinny Spaghetti Squash Alfredo ~ Food Doodles

Mediterranean Spaghetti Squash with Vegetables and Feta

Mediterranean Spaghetti Squash with Vegetables and Feta

Yield 6 side dish servings
Prep Time 20 minutes
Cook Time 1 hour 5 minutes
Total Time 1 hour 25 minutes

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

Other Ingredients

  • 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 chicken stock
  • 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

  1. Preheat oven to 400F/200C.
  2. 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.)
  3. 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).
  4. 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.)
  5. Let squash cool until you can handle it.
  6. 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.
  7. Mix the stock with the vinegar.  You want all these ingredients prepared when you start to cook vegetables.
  8. 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.)
  9. Cook mushrooms over medium-high heat until they’re browned and all the liquid has evaporated.
  10. Remove mushrooms to a plate.
  11. 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.
  12. Add the minced garlic and Italian herb blend and cook about 2 minutes more.
  13. Pour in the stock/vinegar mixture, turn heat to medium, and cook about 2 minutes, then add mushrooms back to the pan.
  14. Then add the cherry tomatoes, olives, and artichoke hearts and cook about 2 minutes more (just until all the vegetables are heated though.)
  15. 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.
  16. When all vegetables are heated, gently mix in the spaghetti squash.
  17. Then mix in the 3/4 cup of Feta.
  18. Season to taste with salt and fresh ground black pepper.
  19. Arrange on a serving dish and sprinkle with the remaining Feta and sliced green onions.
  20. 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:

6

Serving Size:

1

Amount Per Serving: Calories: 243Total Fat: 13gSaturated Fat: 4.9gUnsaturated Fat: 7.1gCholesterol: 23mgSodium: 670mgCarbohydrates: 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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

South Beach Diet / Low-Carb Diet Suggestions:
Spaghetti squash is a wonderfully low-glycemic ingredient, and this Mediterranean Spaghetti Squash would be approved for all phases of the 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.

Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one. Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Pinterest image of Mediterranean Spaghetti Squash with Vegetables and Feta

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    31 Comments on “Mediterranean Spaghetti Squash with Vegetables and Feta”

  1. 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.

  2. 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

    corona virus thing is a pain in the but, 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.