Mediterranean Baked Spaghetti Squash
Delight in this Mediterranean-inspired dish featuring baked spaghetti squash, a low-carb alternative that's packed with flavor and nutrients. Each forkful is a delightful medley of tender squash strands tossed with crumbled feta cheese, sweet sautéed onions, juicy chopped tomatoes, briny kalamata olives, and aromatic fresh basil. This healthy yet satisfying dish is perfect for a light dinner or as a side dish to accompany your favorite protein. Enjoy a nourishing meal that brings the essence of the Mediterranean right to your table.
6
Servings
300
Calories
8
Ingredients
Ingredients
spaghetti squash
1 (halved and seeds removed)
olive oil
2 tablespoons (for cooking)
onion
1 (chopped)
garlic clove
1 (minced)
chopped tomatoes
1 1/2 cups (fresh or canned)
feta cheese
3/4 cup (crumbled)
kalamata olives
1/2 cup (pitted and chopped)
fresh basil
2 tablespoons (chopped)
Instructions
1
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
2
Lightly spray a baking dish with cooking spray to prevent sticking.
3
Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds.
4
Place the squash halves cut side down on the prepared baking dish.
5
Bake in the preheated oven for about 30 minutes or until the squash is tender and a knife can be easily inserted.
6
Once baked, remove the squash from the oven and allow to cool slightly until it's safe to handle.
7
While the squash is cooling, heat the olive oil in a large skillet over medium heat.
8
Add the chopped onion to the skillet, stirring frequently until they become fragrant and translucent.
9
Mix in the chopped tomatoes and cook for an additional 3-4 minutes until the tomatoes are heated through.
10
Using a fork, gently shred the spaghetti squash into strands and transfer them to a large serving bowl.
11
Combine the shredded squash with the sautéed onions and tomatoes, crumbled feta cheese, chopped kalamata olives, and fresh basil.
12
Toss everything together until well mixed, then serve warm to enjoy the delightful Mediterranean flavors.
Nutrition Information
21.7g
Fat
12.5g
Carbs
8.3g
Protein
4.2g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Baked Spaghetti Squash?
It is a healthy, low-carb dish featuring tender spaghetti squash strands tossed with Mediterranean staples like feta cheese, kalamata olives, tomatoes, and fresh basil.
Is this Mediterranean Baked Spaghetti Squash recipe low-carb?
Yes, it is specifically designed as a low-carb alternative to traditional pasta dishes, containing only 12.5g of carbohydrates per serving.
How many calories are in one serving?
Each serving of this dish contains approximately 300 calories.
What temperature should I set my oven to?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius) before baking the squash.
How long does it take to bake the spaghetti squash?
The squash typically takes about 30 minutes to bake until it is tender and easily pierced with a knife.
How many servings does this recipe provide?
This recipe is calculated to provide 6 servings.
What are the primary ingredients needed?
The main ingredients include spaghetti squash, olive oil, onion, garlic, chopped tomatoes, feta cheese, kalamata olives, and fresh basil.
Is this dish suitable for vegetarians?
Yes, this is a vegetable-based recipe that uses feta cheese, making it a vegetarian-friendly option.
How much protein is in this recipe?
There are 8.3 grams of protein per serving.
What is the fat content per serving?
Each serving contains 21.7 grams of fat.
How much fiber does this dish contain?
This recipe provides 4.2 grams of dietary fiber per serving.
Can I use canned tomatoes for this recipe?
Yes, you can use either fresh or canned chopped tomatoes for this dish.
How do I prepare the squash for baking?
Carefully cut the squash in half lengthwise and scoop out the seeds before placing them cut side down in the baking dish.
Should I grease the baking dish?
Yes, lightly spray the baking dish with cooking spray to prevent the squash from sticking.
How do I create the spaghetti strands?
Once the squash is baked and slightly cooled, use a fork to gently shred the flesh into long, pasta-like strands.
What type of olives should I use?
The recipe calls for pitted and chopped kalamata olives to provide a briny Mediterranean flavor.
Is garlic used in this recipe?
Yes, the recipe includes one minced garlic clove for aromatic flavoring.
How much feta cheese is required?
You will need 3/4 cup of crumbled feta cheese.
Can I serve this as a main course?
Yes, it is satisfying enough to be a light dinner on its own or can serve as a side dish for your favorite protein.
What heat should I use to sauté the onions?
The onions should be sautéed in olive oil over medium heat until they are fragrant and translucent.
When do I add the fresh basil?
The fresh basil is tossed in at the final step with the shredded squash, sautéed vegetables, cheese, and olives.
How many ingredients are in this recipe?
There are 8 main ingredients listed for this Mediterranean dish.
Is there any sugar in this recipe?
The specific sugar content is not provided, though the dish relies on natural ingredients like tomatoes and onions.
Is this recipe gluten-free?
Based on the ingredients listed, this recipe is naturally gluten-free as it uses squash instead of wheat pasta.
How long do the tomatoes need to cook?
After adding the tomatoes to the onions, cook them for an additional 3-4 minutes until they are heated through.
What is the preparation for the onion?
The onion should be chopped before being sautéed in olive oil.
Does this recipe include any sodium information?
Specific sodium data is not listed, though the kalamata olives and feta cheese will contribute natural salinity.
Can I use dried basil if I don't have fresh?
While fresh basil is recommended for the best flavor, you can substitute with dried basil, using about one-third of the amount.
Is the serving size specified?
The recipe makes 6 servings, though the specific weight or volume per serving size is not defined.
How do I know when the squash is finished baking?
It is done when the squash is tender and a knife can be easily inserted through the skin and flesh.