4.8 from 12 votes
Mediterranean Spaghetti Squash
Spinach, sun dried tomatoes & feta cheese add delicious Mediterranean flavor to this vegetarian & gluten free spaghetti squash recipe.
Prep Time
20 mins
Cook Time
20 mins
Total Time
1 hr 15 mins
Servings: 4 people
Calories: 293 kcal
Course:
Side Dish , Main Course
Cuisine:
Mediterranean
Ingredients
- 3 lb spaghetti squash
- 2 tbsp olive oil divided
- 1 tsp sea salt divided
- 1 tsp black pepper divided
- ½ cup red onion diced
- 4 cloves garlic minced
- 3 cups baby spinach
- 1 tsp oregano
- ½ cup sun dried tomatoes
- ¼ cup sun dried tomato pesto
- 1 tsp lemon juice
- ½ tsp lemon zest
- 4 oz feta cheese crumbles
- 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 tbsp olive oil then sprinkle with ½ tsp salt and ½ tsp black pepper.
- Place cut side down on a baking sheet and roast in the oven for 45 minutes.
- Once the spaghetti squash comes out of the oven, set aside to cool slightly.
- Add the remaining tablespoon of olive oil to a large skillet over medium heat.
- Add the red onion, sauté 3-4 minutes.
- Add the garlic and spinach.
- Sprinkle the remaining ½ tsp salt and ½ tsp black pepper and oregano over the spinach.
- Sauté 2-3 minutes, add the sun dried tomatoes, sauté 1-2 minutes, then set aside.
- Pull the spaghetti squash “noodles” out of the shell and place in a large bowl.
- Mix the pesto, lemon juice and lemon zest into the spaghetti squash, then toss in the sautéed spinach and sun dried tomatoes.
- Place in a bowl and top with the feta cheese and green onions.
Cup of Yum
Nutrition Information
Serving
2serving
Calories
293kcal
(15%)
Carbohydrates
32g
(11%)
Protein
9g
(18%)
Fat
16g
(25%)
Saturated Fat
5g
(25%)
Cholesterol
26mg
(9%)
Sodium
1135mg
(47%)
Potassium
933mg
(27%)
Fiber
7g
(28%)
Sugar
15g
(30%)
Vitamin A
2800mg
(56%)
Vitamin C
21.8mg
(24%)
Calcium
266mg
(27%)
Iron
3.3mg
(18%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 293
% Daily Value*
| Serving | 2serving | |
| Calories | 293kcal | 15% |
| Carbohydrates | 32g | 11% |
| Protein | 9g | 18% |
| Fat | 16g | 25% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 26mg | 9% |
| Sodium | 1135mg | 47% |
| Potassium | 933mg | 20% |
| Fiber | 7g | 28% |
| Sugar | 15g | 30% |
| Vitamin A | 2800mg | 56% |
| Vitamin C | 21.8mg | 24% |
| Calcium | 266mg | 27% |
| Iron | 3.3mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.