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 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


  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.


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:



Serving Size:


Amount 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.

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. 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.

  2. 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.

  3. 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!

  4. Made this tonight, first time having spaghetti squash. Everything tasted great.

  5. Yum! This looks wonderful, can't wait to give it a try!

  6. This looks so delicious…I definitely need to try it. I wish it was spaghetti squash season!

  7. 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!

  8. Mamier, glad you liked it, and I love the idea of roasting the mushrooms, and maybe the zucchini as well!

  9. 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!

  10. Barbara, I think there are endless ways to vary the veggies in this!

  11. This looks amazing, although I might leave the zucchini out. I need a zucchini break, LOL!

  12. Thanks Becky, such a great recipe from Joyce!

  13. Great idea to throw in mediterranean flavors in with spaghetti squash!

  14. 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!

  15. 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.

  16. Kalyn, I'm tickled to death that you chose to post my recipe! You provided much more detail than I gave you, which will help your readers achieve success. It's really yummy, and super healthy too. I just want to mention that there is plenty of room for experimentation with this….add any herbs or spices you like, or veggies that yield themselves to sauteing.

    I think this is my 15 minutes of fame!


  17. Joanne, Lydia, and Hari, so glad to hear you guys see the appeal in this. Jake and I loved it!

  18. 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.

  19. Reader feedback is definitely the best, especially when it yields recipes like this! I love all the Mediterranean mixins!