Spinach, sun dried tomatoes and feta cheese bring bright Mediterranean flavor to this vegetarian and gluten-free Mediterranean spaghetti squash recipe.
This Mediterranean-inspired spaghetti squash is a flavorful, healthy alternative to traditional pasta dishes. Tender roasted spaghetti squash strands are tossed with sun-dried tomato pesto, sautéed spinach, red onion and garlic, then finished with bright lemon and salty feta. It’s a great option for Meatless Monday, vegetarian dinners, or as a vibrant side for holiday gatherings like Friendsgiving or Thanksgiving.
Last year I served a different stuffed spaghetti squash at my Friendsgiving and it was a hit—this lighter Mediterranean version is just as crowd-pleasing while staying vegetarian and naturally gluten free.
Key ingredients
Below are the core ingredients that deliver the Mediterranean flavor profile. These items are easy to find at most grocery stores, and a few simple swaps can tailor the dish to your tastes. See the recipe card further down for exact measurements.
- Spaghetti squash – the base of the dish. Roast it until the flesh pulls into tender strands that resemble noodles. If you’re short on time, there are quicker cooking methods you can use.
- Sun-dried tomato pesto – adds concentrated tomato and herb flavor. Use a jarred pesto for convenience or make your own if you prefer.
- Lemon juice and zest – fresh lemon brightens the flavors and balances the richness of the pesto and feta.
- Baby spinach, red onion, garlic – quick-sautéed to wilt the spinach and mellow the onion while keeping bright color and texture.
- Feta cheese – crumbled on top for saltiness and creaminess; it’s a classic Mediterranean finish.
Instructions
Follow these clear steps to roast the squash, sauté the vegetables and assemble the dish. The full, detailed ingredient list and step-by-step directions are included in the recipe card below so you can cook confidently at home.
- Preheat the oven to 400°F. Cut the spaghetti squash in half lengthwise, remove the seeds, brush the cut sides with 1 tablespoon olive oil and sprinkle with ½ teaspoon salt and ½ teaspoon black pepper.
- Place the squash cut side down on a baking sheet and roast in the oven for about 45 minutes, until the flesh pulls away easily into strands. When done, set aside to cool slightly so it’s easy to handle.
- While the squash cools, heat the remaining tablespoon of olive oil in a large skillet over medium heat. Add the diced red onion and sauté for 3–4 minutes until softened.
- Add minced garlic and baby spinach to the skillet. Season with oregano and the remaining ½ teaspoon salt and ½ teaspoon black pepper. Cook 2–3 minutes, stirring, until the spinach is wilted.
- Stir in the sun-dried tomatoes and cook 1–2 minutes more to warm and combine the flavors, then remove the pan from heat and set aside.
- Using a fork, scrape the roasted squash flesh to create “noodles” and transfer them to a large bowl.
- Toss the spaghetti squash with the sun-dried tomato pesto, lemon juice and lemon zest until evenly coated, then fold in the sautéed spinach, onion and tomatoes.
- Serve in bowls and top with crumbled feta and diced green onions. Enjoy warm as a main dish or as a hearty side.
This Mediterranean spaghetti squash is an easy way to expand your repertoire of squash recipes. It’s naturally gluten free and vegetarian, and the combination of tangy sun-dried tomato pesto, lemon and salty feta creates a satisfying contrast of flavors and textures.
Recipe Card — Mediterranean Spaghetti Squash
Mediterranean Spaghetti Squash
4 servings
20 minutes
55 minutes
1 hour 15 minutes
Whitney Bond
Ingredients
- 3 pound spaghetti squash
- 2 tablespoons olive oil, divided
- 1 teaspoon sea salt, divided
- 1 teaspoon black pepper, divided
- ½ cup red onion, diced
- 4 cloves garlic, minced
- 3 cups baby spinach
- 1 teaspoon oregano
- ½ cup sun-dried tomatoes
- ¼ cup sun-dried tomato pesto
- 1 teaspoon lemon juice
- ½ teaspoon lemon zest
- 4 ounces feta cheese, crumbled
- ¼ cup green onions, diced
Instructions
- Preheat the oven to 400°F.
- Cut the spaghetti squash in half lengthwise, remove the seeds and brush with 1 tablespoon olive oil. Sprinkle with ½ teaspoon salt and ½ teaspoon black pepper.
- Place cut side down on a baking sheet and roast in the oven for 45 minutes, until tender. Allow to cool slightly before handling.
- Heat the remaining 1 tablespoon olive oil in a large skillet over medium heat. Add the red onion and cook 3–4 minutes. Add the garlic and spinach.
- Sprinkle the oregano and remaining ½ teaspoon salt and ½ teaspoon black pepper over the spinach. Cook 2–3 minutes until the spinach wilts. Add the sun-dried tomatoes and cook 1–2 minutes more, then set aside.
- Scrape the spaghetti squash flesh into strands and place in a large bowl.
- Mix the sun-dried tomato pesto, lemon juice and lemon zest into the squash. Fold in the sautéed spinach mixture.
- Serve in bowls and top with crumbled feta and green onions.
Nutrition Facts
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Tips, Variations & Storage
- Quick cooking option: If you need to save time, you can use a microwave method or a higher-temperature roast to shorten cook time—microwave instructions vary by appliance, but many cooks find it reduces total time under 30 minutes.
- Make it dairy-free: Substitute crumbled tofu seasoned with a little lemon and salt or use a plant-based feta alternative.
- Add protein: For a more substantial main dish, fold in cooked chickpeas, white beans, or grilled chicken just before serving.
- Storage: Refrigerate leftovers in an airtight container for up to 3–4 days. Reheat gently on the stovetop or in the oven to preserve texture.
- Serving suggestions: Serve alongside roasted vegetables, a simple green salad, or as a colorful addition to a holiday buffet.
What’s your favorite way to enjoy spaghetti squash? Try this Mediterranean version and share your results—it’s a versatile, flavorful option that works as an easy weeknight meal or a festive side.