Mediterranean Spaghetti Squash

MEDITERRANEAN SPAGHETTI SQUASH

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This Mediterranean spaghetti squash is my favorite way to make spaghetti squash! It is bursting with flavor from the sun-dried tomatoes, feta, herbs, and spices. The feta adds a salty creaminess while the herbs and spices complement the Mediterranean flavors, making this an explosion of flavor!

Ella was not convinced when I told her about this recipe. Then, she tried it and said “Mom I had no idea this was going to be so incredible we need another spaghetti squash the next time we go to the grocery store!” I truly hope you flip out over this Mediterranean spaghetti squash as much as we did!

Why You Will Love Mediterranean Spaghetti Squash

  • The feta cheese and sun-dried tomatoes add incredible flavor.
  • It is an easy way to make flavorful spaghetti squash.
  • This recipe is gluten-free and vegetarian.
  • You only need a few ingredients and seasonings.
  • It is such a delicious way to prepare spaghetti squash.
  • This recipe comes together effortlessly.
  • You can store leftovers for meal prep!

What Is Mediterranean Spaghetti Squash?

Mediterranean spaghetti squash is a delicious way to enjoy spaghetti squash with Mediterranean flavors. The spaghetti squash is baked and scraped with a fork to turn it into noodles. Then, it is mixed with basil, sun-dried tomatoes, and feta cheese for the ultimate combination of flavors! It is an easy and incredibly flavorful way to make spaghetti squash.

Ingredients Needed For Mediterranean Spaghetti Squash

Ingredients For Mediterranean Spaghetti Squash
  • Spaghetti Squash: Use a large spaghetti squash for this recipe. Cut the spaghetti squash in half lengthwise and remove the seeds.
  • Olive Oil: Coat the inside of the spaghetti squash with olive oil.
  • Seasonings: Season the spaghetti squash with salt, pepper, onion powder, and garlic powder.
  • Basil: Add basil for flavor. You can use dried basil or freshly chopped basil.
  • Sun-Dried Tomatoes: The sun-dried tomatoes add a burst of flavor. Finely chop them and rehydrate them in water.
  • Feta: We used light feta cheese to lighten up this recipe. The feta cheese adds a creamy and slightly salty component that complements the flavors.

What Feta Cheese To Use

Use crumbled light feta cheese for this recipe. If you don’t have light feta, you can substitute it for regular feta. You could even use the crumbled feta cheese with Mediterranean herbs that Trader Joe’s sells for even more Mediterranean flavor.

How To Rehydrate Sun-Dried Tomatoes

Rehydrate the sun-dried tomatoes for the most flavor. First, finely chop the sun-dried tomatoes. Then, add them to a heat-safe bowl. Add a pinch of salt and pour warm water into the bowl to submerge them and let them sit for 30 minutes to 1 hour. Once done, place the sun-dried tomatoes in a strainer to drain the water. We recommend allowing the sun-dried tomatoes to rehydrate while the spaghetti squash bakes in the oven so they are ready to go.

How To Make Mediterranean Spaghetti Squash

Step 1: Carefully cut both ends off of the spaghetti squash and then cut it in half lengthwise. After that, scoop out the seeds.

Spaghetti squash cut in half

Step 2: Coat the inside of both spaghetti squash halves with olive oil. Then, add a sprinkle of salt and pepper.

Seasoned spaghetti squash

Step 3: Place the spaghetti squash halves on a sheet pan with parchment paper with the cut side down.

Spaghetti squash on sheet pan

Step 4: Bake the spaghetti squash. Bake it at 375°F (190°C) for 40-50 minutes.

Step 5: Rehydrate the sun-dried tomatoes in warm water.

Step 6: Once the spaghetti squash is cooked, let it cool. Then, use two forks to scrape both halves to form spaghetti squash noodles. Add the spaghetti squash noodles to a large bowl.

Cooked spaghetti squash

Step 7: Add the remaining salt and pepper to the bowl with the spaghetti squash noodles. Then, add the onion powder, garlic powder, basil, drained sun-dried tomatoes, and crumbled light feta cheese. Next, thoroughly mix and enjoy!

Spaghetti squash with feta in a bowl

Expert Tips

  • Rehydrate The Sun-Dried Tomatoes: Don’t forget to rehydrate the sun-dried tomatoes. They add so much incredible flavor to this recipe.
  • Chop The Tomatoes: Finely chop the sun-dried tomatoes. It helps evenly disperse them throughout.
  • Carefully Cut The Squash: Be careful when cutting the spaghetti squash in half lengthwise and when cutting off the ends.
  • Season To Taste: Depending on the size and volume of the spaghetti squash, you may need more seasoning. Determine if you need more salt, onion powder, or seasoning after you have combined everything. Season more to taste if desired.

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for 3-4 days. This recipe is excellent for meal prep!

Frequently Asked Questions

How Long To Bake Spaghetti Squash?

Bake the spaghetti squash halves cut side down for 40-50 minutes. The cooking time depends on the size of the squash.

Can I Rehydrate Sun-Dried Tomatoes Quickly?

If you need to rehydrate sun-dried tomatoes quickly, submerge them in water in a microwave-safe bowl and cover the bowl. Then, microwave them for about 2 minutes. Once done, carefully remove the bowl from the microwave and let the tomatoes cool. After that, place them in a strainer and drain the water.

What Size Spaghetti Squash Should I Use?

Use a large spaghetti squash for this recipe. Carefully cut it in half lengthwise, scoop out the seeds, and use both halves.

More Recipes To Try Next!

If you try this recipe please be sure to leave us a comment and star rating ★★★★★ letting us know how it turns out for you. We hope you enjoy this Mediterranean spaghetti squash!

MEDITERRANEAN SPAGHETTI SQUASH

5.0 from 1 vote
Recipe by Shawna Course: MainCuisine: MediterraneanDifficulty: Easy
Servings

8

servings
Prep time

10

minutes
Cooking time

45

minutes
Calories

93

kcal

This Mediterranean spaghetti squash is my favorite way to make spaghetti squash! It’s bursting with flavor from the sun-dried tomatoes, feta, herbs, and spices.

Cook Mode

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Ingredients

  • 1 large spaghetti squash, remove seeds

  • 2 teaspoons olive oil

  • 1/2 teaspoon salt

  • 1/8 teaspoon pepper

  • 1/2 teaspoon onion powder

  • 1 teaspoon garlic powder

  • 1 tablespoon chopped basil

  • 1/2 CUP finely chopped sun-dried tomatoes

  • 5 oz light feta cheese, crumbled (about 1 CUP)

Directions

  • Carefully cut both ends off of the spaghetti squash. Then, carefully cut the spaghetti squash in half lengthwise and scoop out the seeds.
  • Evenly distribute the olive oil between both spaghetti squash halves. Add the olive oil to the inside of the spaghetti squash halves to coat them. Then, add a sprinkle of salt and pepper to each. Set aside the remaining salt and pepper.
  • Place both halves of the spaghetti squash on a sheet pan with parchment paper with the cut side down.
  • Bake the spaghetti squash halves on a sheet pan with parchment paper at 375°F (190°C) for 40-50 minutes, depending on the size of the squash.
  • While the spaghetti squash cooks, finely chop the sun-dried tomatoes and place them in a heat-safe bowl. Add a pinch of salt and submerge them in warm water. Let them soak and rehydrate for 30 minutes to 1 hour. Once done, place them in a strainer and drain the water.
  • Once the spaghetti squash is cooked, let it cool. Then, use two forks to scrape each half to form spaghetti squash noodles. Add the noodles to a large bowl.
  • Add the remaining salt and pepper to the bowl with the spaghetti squash noodles. Then, add the onion powder, garlic powder, basil, drained sun-dried tomatoes, and crumbled light feta cheese. Then, thoroughly mix and enjoy! Store leftovers in an airtight container in the refrigerator for 3-4 days.

Recipe Video

YouTube video

Notes

  • WW Points™: 1 point per serving
  • To see your WW Points™ in the WW app for this recipe click here! Or, please manually add the ingredients to the recipe builder.
  • Nutritional information is provided as a reference, using an online calculator. We recommend verifying the information independently. It could vary based on cooking methods and ingredients used.

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Nutrition Facts

8 servings per container


  • Amount Per ServingCalories93
  • % Daily Value *
  • Total Fat 4.5g 7%
    • Saturated Fat 2.1g 10%
  • Cholesterol 14mg 5%
  • Sodium 371mg 16%
  • Total Carbohydrate 11.4g 4%
    • Dietary Fiber 2.2g 8%
    • Sugars 4.6g
  • Protein 4.1g 8%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

    2 Comments

    1. Hi, approximately how much of a serving per person? I just need to know if I need to make more than one squash? Please and thanks, can’t wait to try.

      • Hello, it’s hard to give an exact amount because it is based on how large the spaghetti squash is. We used a large spaghetti squash and were able to get about 7-8 cups total. If you can’t find a large spaghetti squash, you can use two medium spaghetti squash. I hope this helps and you enjoy!

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