Mediterranean Spaghetti Squash Sauté

I’ve been craving spaghetti squash since July. No, not the kind of squash that gets dry and sticks together and has no flavor at all- not the kind that gets less and less appetizing the longer you let it sit on your plate getting clammy… I’ve been craving the kind that is juicy, buttery, and cheesy. Comfort food at its best.

Who says spaghetti squash can’t be every bit as satisfying as a huge bowl of spaghetti?

Mediterranean Spaghetti Squash Sauté
Mediterranean Spaghetti Squash Sauté

I love that spaghetti squash comes back into season in late October/early November, just as I’m starting to think about comfort foods that won’t break the calorie bank or send me out shopping for a new pair of elastic waist-banded skinny jeans. And as a lover of lots of different ethnicities of foods, I also love the fact that spaghetti squash is versatile enough to treat as a blank canvas for whatever seasonings or flavor profile you choose! I’m partial to mediterranean flavors, so of course I decided to add Italian seasonings, kalamatas, capers and feta to top this one off. I also topped it with a fried egg for a little extra protein, plus Greek yogurt (as usual).


Did you know that spaghetti squash, cooked (without seasonings or oil) has only 42 calories per cup?! That’s a whole lot less than a cup of cooked spaghetti, which will cost you 220 calories! Just think- eat this instead and you can have an extra piece of Halloween candy for dessert. 🙂

Hope you had a very happy Halloween, and a great weekend!

Mediterranean Spaghetti Squash Sauté
Recipe Type: Main Dish, Side
Cuisine: Mediterranean, Vegetarian
Author: Claire McCormick of “Claire Tastes”
Prep time:
Cook time:
Total time:
Serves: 12
Who says squash has to be boring?
  • 1 spaghetti squash
  • 4 tbsp olive oil, divided
  • 1 tsp each dried oregano, basil, garlic powder, onion powder
  • 1/2 tsp salt and pepper
  • 1 tbsp chopped fresh rosemary
  • 1 onion, diced
  • 1 tbsp garlic, minced
  • 3 tomatoes, diced
  • 2 cups veggies of your choice (I used broccoli, cauliflower, frozen peas and mushrooms)
  • 2 tbsp lemon juice
  • 1/2 cup reduced sodium vegetable stock
  • 2 cups frozen or fresh spinach or kale
  • 1/2 cup kalamata olives, chopped
  • 1/4 cup chopped fresh parsley
  • 2 tbsp capers
  • 1/2 cup feta cheese, for serving
  1. Preheat oven to 375 deg. Pierce squash with sharp knife around the center, then microwave squash for 3 minutes so it’s easier to slice.
  2. Slice squash in half and spoon out seeds.
  3. Place on a baking sheet, flesh side up and drizzle with 2 tbsp olive oil, followed by oregano, basil, garlic powder, onion powder, salt/pepper and rosemary. Bake at 375 for 50-60 minutes or until strands flake easily away from the skin.
  4. Allow to cool for at least 5 minutes before removing strands of squash into a large bowl.
  5. Meanwhile, heat remaining oil in a large skillet on medium-high. Add onion and garlic and cook for 2 minutes until soft. Add tomatoes and veggies and cook for 2 more minutes. Pour in lemon juice and vegetable stock, cover with lid and reduce heat to low. Simmer for 15 minutes.
  6. Just before serving, add spinach, followed by the spaghetti squash.
  7. Top with olives, parsley, capers and feta.

Slice squash and season.

Slice squash and season.

Cook onions and garlic.
Cook onions and garlic.
Add veggies to pan and cook, then simmer until squash is done.
Add veggies to pan and cook, then simmer until squash is done.
Simmer until squash is done.
Simmer until squash is done.
Cool squash before shredding.
Cool squash before shredding.
Shred strands with a fork.
Shred strands with a fork.
Top with kalamata olives, parsley and capers.
Top with kalamata olives, parsley and capers.
Finish with feta and serve!
Finish with feta and serve!

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