This baked spaghetti squash is what I like to call “lazy fancy.” It looks like you put in effort, but it’s really just roasted squash and a bunch of bold, beautiful toppings you can toss on in minutes. You’ve got briny olives, creamy feta, crunchy cucumbers, and a lemon-garlic vinaigrette that makes everything taste restaurant-worthy. It’s fresh, filling, naturally gluten-free, and doesn’t leave you needing a nap afterward, which, let’s be honest, is a win.
Why You’ll Love This Baked Spaghetti Squash
We all want meals that are light but satisfying, nourishing without being complicated, and full of fresh flavor that actually excites us. That’s exactly why this baked spaghetti squash recipe totally rocks. Here’s why it’ll earn a permanent spot in your recipe rotation:
- Twirlable texture, no bloat: Roasted spaghetti squash gives you that pasta-like feel without the heaviness or gluten. It’s low in carbs and rich in vitamins A and C for immune and skin support.
- Big Mediterranean flavor: A mix of Kalamata olives, cherry tomatoes, and zesty lemon-garlic vinaigrette makes every bite bright, briny, and packed with savory depth.
- Gut-healthy, satisfying veggies: Artichoke hearts bring meaty texture, prebiotic fiber, and antioxidant benefits, great for digestion and liver support.
- Fast, flexible and meal-prep friendly: Ready in under 40 minutes and perfect for leftovers. Add chickpeas or grilled tofu for extra protein.
Ingredients You’ll Need
Ever stare into your fridge like, “What do I even make with this squash?” I know right. But this Mediterranean combo totally saves the day, bright, filling, and way easier than it sounds. Here’s what you need to pull it together:
- Spaghetti squash: This nutrient-dense veggie is the star of the show. Once roasted, it shreds into golden, pasta-like strands that soak up all the Mediterranean flavor. Look for medium-sized squash in the produce section.
- Extra-virgin olive oil: A drizzle of cold-pressed olive oil brings richness and helps caramelize the squash while adding heart-healthy fats. Choose a high-quality option for the best flavor.
- Sea salt, black pepper and garlic powder: These basics enhance the natural sweetness of the squash and tie all the ingredients together. Garlic powder adds mellow, savory depth without overpowering. You can find this in the spice aisle.
- Kale and fresh parsley: These greens bring the glow. Kale adds fiber and a little crunch, while parsley brightens everything up. Chop ’em fine so they melt right into the warm squash. Grab a pre-washed bag in the refrigerated produce section.
- Artichoke hearts: Tender, briny, and rich in antioxidants. Use canned or jarred, packed in water or oil, just drain well before adding. Look in the canned vegetable aisle or near jarred olives and roasted peppers.
- Kalamata olives: These dark, salty olives bring bold Mediterranean flavor and a meaty texture that pairs beautifully with the lighter squash. Find them in jars or tubs in the olive/pickle section or deli area.
- Vegan Parmesan cheese: A savory, cheesy finish without the dairy. Sprinkle over just before serving for a creamy, salty kick. Look for it in the plant-based section or make your own with my vegan parmesan cheese recipe.
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How to Make Baked Spaghetti Squash
This vibrant, veggie-forward dish comes together in just a few simple steps, and the best part? Most of the magic happens while your squash is roasting in the oven. Here’s how to make it:
- Place a whole spaghetti squash on a stable cutting board. Using a sharp chef’s knife, carefully cut the squash in half lengthwise. Then, scoop out the seeds and stringy bits from the center of each half using a spoon.
- Drizzle each squash half with extra-virgin olive oil, and sprinkle with sea salt and black pepper. Flip them cut side down on the prepared baking sheet and roast for 40–45 minutes, or until the flesh is fork-tender and easily pulls away in strands.
- Flip the halves over and use a fork to gently scrape the inside. It’ll naturally separate into noodle-like strands, scoop them into two large bowls.
- Top the warm squash strands with sautéed kale, artichoke hearts, Kalamata olives, sun-dried tomatoes, chopped walnuts, fresh parsley, red pepper flakes, and a sprinkle of vegan Parmesan cheese.
- Gently toss everything together so the warm strands soak up all that vibrant flavor.
- Serve immediately while the dish is fresh, zesty, and comforting.
Keep Your Spaghetti Squash from Getting Soggy
To avoid watery bowls, drain or pat dry toppings like olives, artichokes, and sun-dried tomatoes before adding them. This simple step keeps everything crisp and flavorful, not mushy.
Recipe Tips and Creative Swaps
This recipe is delicious as written, but don’t be afraid to make it your own. There are so many simple ways to tweak this baked spaghetti squash without sacrificing flavor. These easy swaps and tasty add-ins will help you mix things up and keep this dish feeling fresh:
- Protein boost: Want to make it more filling? Toss in chickpeas, white beans, or grilled tofu for a hearty, plant-based protein upgrade. You can also sprinkle on hemp seeds or serve with a side of lentils.
- Cheese swap: Not a fan of vegan parmesan? Try crumbled feta (dairy or dairy-free) for that salty Mediterranean bite.
- Veggie variations: Feel free to mix up the veggies! Try adding roasted red peppers, chopped cucumbers, zucchini ribbons, or avocado.
- Nut alternatives: Out of walnuts? No problem. Use toasted pine nuts, slivered almonds, or pumpkin seeds for that crunchy element. They’re all delicious and offer healthy fats and texture.
- Dressing twist: If you want a flavor change, swap the lemon juice for a splash of balsamic vinegar, or add a drizzle of citrus tahini dressing for a creamy, nutty finish.
More Healthy Pasta Recipes
If you’re loving the cozy comfort and veggie-packed goodness of baked spaghetti squash, here are a few more pasta-inspired recipes that bring big flavor and nourishing ingredients to the table:
- When I’m short on time but want maximum comfort, I make vegan one-pot pasta. Everything, from the noodles to the veggies and broth, simmers together in one pot for a creamy, flavorful meal with zero fuss.
- When I’m craving something light, crisp, and refreshing, healthy pasta salad always hits the mark. It’s loaded with crunchy vegetables, tossed in a zesty vinaigrette, and perfect for lunch, picnics, or meal prep.
- For a nourishing twist, I love making sweet potato noodles. They’re naturally gluten-free, slightly sweet, and taste amazing with bold spices, roasted veggies, or a drizzle of tahini.
- And when I need something warm and restorative, vegetable noodle soup is my go-to. It’s brothy, wholesome, and packed with seasonal vegetables and slurp-worthy noodles, all cooked in one comforting pot.
If you make this baked spaghetti squash, I’d love to hear how it turned out in the comment box below. Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
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Preheat oven to 400°F. Line a baking sheet with parchment paper.
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Set a whole spaghetti squash on a large cutting board. Using a sharp chef’s knife, half the spaghetti squash length-wise. Use a spoon to scrape out the seeds in both halves.
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Place the squash halves on the baking sheet and sprinkle with olive oil, salt and pepper. Flip them cut side down and bake for 40–45 minutes.
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When squash is done, carefully remove from oven and scrape the inside of the squash with a fork to create “strands”. Use a fork to scrape the squash strands away from the shell and into 2 bowls.
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Top with any or all of the toppings listed above and serve immediately.
- Meal prep friendly: This dish keeps well in the fridge for up to 4 days. Store in an airtight container and enjoy chilled or gently reheated.
- Add protein: Want more protein? Toss in some canned chickpeas or grilled tofu.
- No spaghetti squash? You can sub with zucchini noodles or roasted sweet potatoes. The vibe will shift slightly, but the flavors still work beautifully.
- Add crunch: Sprinkle toasted pine nuts, sunflower seeds, or chopped walnuts on top just before serving for that satisfying bite.
Calories: 459kcal, Carbohydrates: 51g, Protein: 11g, Fat: 29g, Saturated Fat: 3g, Polyunsaturated Fat: 12g, Monounsaturated Fat: 7g, Trans Fat: 0.1g, Sodium: 2032mg, Potassium: 1283mg, Fiber: 15g, Sugar: 19g, Vitamin A: 8677IU, Vitamin C: 104mg, Calcium: 347mg, Iron: 5mg
Common Questions
Yes, spaghetti squash can support an anti-inflammatory diet. It’s naturally rich in antioxidants, vitamin C, and beta-carotene, which help reduce inflammation in the body. Plus, it’s low in calories and high in fiber, making it a great choice for digestive health and overall wellness.
Definitely! Spaghetti squash is a nutrient-dense vegetable that’s low in carbs and calories, but high in fiber, vitamin B6, manganese, and potassium. It’s a fantastic alternative to traditional pasta if you’re looking for a lighter, veggie-forward option that still satisfies.
Yes, spaghetti squash fits beautifully into the Mediterranean diet. This way of eating emphasizes whole foods, vegetables, and healthy fats, and spaghetti squash provides a wholesome, plant-based base for dishes packed with olive oil, herbs, legumes, and other Mediterranean staples.
Spaghetti squash is best baked at 400°F (200°C). This temperature helps soften the flesh while allowing the edges to lightly caramelize for added flavor. Simply cut the squash in half lengthwise, scoop out the seeds, brush the insides with olive oil, and place it cut-side down on a parchment-lined baking sheet. Bake for about 35–40 minutes, or until the flesh is fork-tender and easily pulls into spaghetti-like strands.