Mediterranean Spaghetti Squash with Vegetables and Feta shown on serving platter with plates and forks.

Mediterranean Spaghetti Squash – Kalyn’s Kitchen

12 mins read

Mediterranean Spaghetti Squash combines vegetables with spaghetti squash in a meatless dish that’s loaded with flavor! Check the net carbs to see if you want to eat this as a meatless dinner or a tasty vegetarian side dish.

PIN Mediterranean Spaghetti Squash to try it later!

Mediterranean Spaghetti Squash shown on serving platter with plates and forks

I think most bloggers agree that one fun thing about writing a blog is getting nice e-mails and comments from readers. And this amazing recipe for Mediterranean Spaghetti Squash is one I got years ago from a reader named Joyce. She described the recipe 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 first 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! And it’s something I’ve made quite a few more times and always enjoyed it.

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. I hope you’ll give it a try.

What ingredients do you need for this recipe?

(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

What Mediterranean vegetables are used in this recipe?

If you’re a fan of meatless recipes you’ll probably love a spaghetti squash recipe that has mushrooms, zucchini, tomatoes, olives, artichokes, balsamic vinegar, and Feta, and this is a tasty meatless dinner for anyone who’s a fan of those ingredients.

Is the Mediterranean Spaghetti Squash low in carbs?

Spaghetti squash has fiber but it also has some carbs. And when I calculated nutritional information for this recipe I found it had more carbs than I first realized; about 19 net carbs if you make it six side dish servings. If you’re strictly watching carbs you may want to eliminate the artichoke hearts and tomatoes for fewer carbs; that will also make it less expensive.

Want cheesy spaghetti squash?

Check out Cheesy Low-Carb Spaghetti Squash Recipes for lots more amazing ideas for spaghetti squash!

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

How to Make Mediterranean Spaghetti Squash:

(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)

  1. Microwave squash to soften, then cut into quarters lengthwise, brush with olive oil, sprinkle with Italian Herb Seasoning, and bake. 
  2. While the squash roasts, drain and cut up the artichoke hearts and cut cherry tomatoes and olives in half. 
  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 released liquid has evaporated.
  5. Remove 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 and Dried Oregano and cook a minute or so longer.
  7. Mix 1/2 cup vegetable broth with 2 tablespoons balsamic 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.

close-up image of Mediterranean Spaghetti Squash on serving plate

More Meatless Spaghetti Squash Recipes:

Ingredients

Ingredients for Spaghetti Squash

  • 1 large spaghetti squash (see notes)
  • 1 tsp. olive oil
  • 1/2 tsp. Italian Herb Blend
  • 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 (optional)
  • 1/2 cup black or Kalamata olives, cut in half
  • 1 15 oz. can artichoke hearts, drained and cut in half or quarters (optional)
  • 1/2 cup vegetable broth
  • 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 broth 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 broth/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: 237Total Fat: 12gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 22mgSodium: 697mgCarbohydrates: 27gFiber: 8gSugar: 9gProtein: 9g

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.


Did you make this recipe?

Did you make this recipe? Please leave a star rating (under the PRINT button in the recipe) or share a photo of your results on Instagram! THANKS!

Mediterranean Spaghetti Squash with Vegetables and Feta shown on serving platter with plates and forks.

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Mediterranean Spaghetti Squash would be approved for all phases of the original 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 and maybe omit the artichoke hearts and tomatoes for a lower-carb version.

Find More Recipes Like This One:
Use Side Dishes to find more recipes like this one. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.

Historical Notes for this Recipe:
Mediterranean Spaghetti Squash was first posted in 2014. The recipe was last updated with more information in 2023.

Pinterest image of Mediterranean Spaghetti Squash

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