Spaghetti Squash

Spaghetti Squash

4.6 of 5 (77)
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 175.2
  • Total Fat: 10.6 g
  • Cholesterol: 16.7 mg
  • Sodium: 316.2 mg
  • Total Carbs: 18.1 g
  • Dietary Fiber: 3.8 g
  • Protein: 4.7 g

View full nutritional breakdown of Spaghetti Squash calories by ingredient
Submitted by:

Introduction

Flavorful and easy! Flavorful and easy!
Number of Servings: 6

Ingredients

    -1 spaghetti squash, cut length wise
    -2 tbsp vegetable oil
    -1 1/2 cups chopped tomato
    -1 onion, chopped
    -1 clove garlic, minced
    -3 tbsp sliced black olives
    -2 tbsp fresh chopped basil
    -3/4 cup feta cheese

Directions

1. Preheat oven to 350 degrees F. Lightly grease a baking sheet, or line with foil.

2. Place squash face down on baking sheet, and bake for 25-35 minutes, or until sharp knife can be inserted with little resistance. Remove squash from oven and cool enough to handle.

3. Meanwhile, heat oil in skillet over medium heat. Saute onion in oil until tender. Add garlic and saute for about 3 minutes. Stir in tomatoes and heat until warm.

4. Using a spoon or fork, scoop stringy squash meat and place in a medium bowl. Toss with sauted vegetables, basil, olives, and feta. Serve warm.

Number of Servings: 6

Recipe submitted by SparkPeople user CTELLIFSON.

Rate This Recipe

Member Ratings For This Recipe


  • Incredible!
    9 of 9 people found this review helpful
    Very easy to make and tasty too! For those who haven't cooked squash before: don't forget to scoop out the seeds and "guts" before cooking in the oven. - 7/19/11

    Was this review helpful?   yes  No

  • Incredible!
    7 of 7 people found this review helpful
    I made this without the oil to save calories and it was still delicious. I can't wait to make this again, because for only 175 calories this is my new favorite meal! - 10/22/09

    Was this review helpful?   yes  No

  • Incredible!
    4 of 4 people found this review helpful
    This a great dish and what a way to up your veggie intake. My family loves it, even my picky 3y old. I added parmesean cheese instead of feta since that is what I had on hand. Love it! - 6/2/08

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    I made 2 servings using only half a small squash and added spinach, sweet red peppers and mushrooms and it was Magnifico!! also cooked the squash in the microwave and used Olive oil instead of Vegetable oil. - 2/4/13

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    Loved it! I too made the recipe w/o the oil. I didn't put in the black olives either (not crazy about black olives). I added cut up, cooked chicken. It was delicious! I will definitely make this again! - 4/12/12

    Was this review helpful?   yes  No

  • Very Good
    1 of 1 people found this review helpful
    I have never had Spaghetti Squash before...so I was excited to try it! This was a great first timer recipe...though a little bland for our family's taste....I will be making it again, but we will add more spices to it! Thank you! It was really yummy! :) - 1/26/12

    Was this review helpful?   yes  No

  • Incredible!
    1 of 1 people found this review helpful
    Loved it. Will make again. I used reduces fat Feta Great Dish!!!! - 5/20/11

    Was this review helpful?   yes  No

  • Good
    1 of 1 people found this review helpful
    This was good but I must of had a big squash. There was not enough tomato for me so I added a can of diced tomatoes. I used fat free feta and added Garlic pepper,salt and garlic powder( I like garlic). I also put some parmesan on my serving. I think the fat free feta really cut back on the fat. - 2/3/11

    Was this review helpful?   yes  No

  • Very Good
    I used mozzarella instead of feta and added italian spices. - 12/11/19

    Was this review helpful?   yes  No

  • Incredible!
    This was really good. Hubby & I both just love it. - 12/9/19

    Was this review helpful?   yes  No


  • Subbed parmesan for the feta. Sooooooo good. - 4/8/19

    Was this review helpful?   yes  No

  • Very Good
    Delicious alternative. - 3/1/19

    Was this review helpful?   yes  No


  • I will make this recipe tonight - 2/2/19

    Was this review helpful?   yes  No


  • Sounds delicious. Will try this. - 8/26/18

    Was this review helpful?   yes  No

  • Very Good
    Thanks - 6/14/18

    Was this review helpful?   yes  No


  • I will try this. - 5/28/18

    Was this review helpful?   yes  No


  • Oh my that sound good. I have a squash in the refrigerator and will try it - 5/26/18

    Was this review helpful?   yes  No

  • Very Good
    great tasting and easy to make. The feta cheese in this is a great match - 5/23/18

    Was this review helpful?   yes  No


  • Yummy - 5/19/18

    Was this review helpful?   yes  No

  • Very Good
    Taste better than what it looks like. - 5/2/18

    Was this review helpful?   yes  No


  • great......... - 4/27/18

    Was this review helpful?   yes  No


  • Used to grow this squash up north - 4/18/18

    Was this review helpful?   yes  No

  • Incredible!
    He who would do great things should not attempt them all alone. - Seneca proverb ~ 4/12/18 - 4/12/18

    Was this review helpful?   yes  No


  • seems like a lot of fat - 4/11/18

    Was this review helpful?   yes  No

  • Incredible!
    Yum! This is so good! - 4/4/18

    Was this review helpful?   yes  No


  • Will try. - 3/31/18

    Was this review helpful?   yes  No

  • Incredible!
    A delicious recipe for spaghetti squash. - 3/28/18

    Was this review helpful?   yes  No

  • Very Good
    Pretty good I also like the cauliflour mashed potatoes as well delicious. - 1/5/18

    Was this review helpful?   yes  No

  • Incredible!
    This recipe is so good. I added some red pepper flakes and served it with grilled chicken breast. - 1/25/16

    Was this review helpful?   yes  No

  • Incredible!
    Delicious. Lots of flavor. I cut the oil in half. I will make again. - 11/24/15

    Was this review helpful?   yes  No


  • When in a hurry, you can cook the spaghetti squash in the microwave on high for 10-12 minutes. Poke holes in it to release the steam though, or you could have a mess! - 3/22/14

    Was this review helpful?   yes  No

  • Incredible!
    My 4 year old and I absolutely LOVED this recipe! The only things I changed were to use 2 tbsp of EVOO instead of the vegetable oil, and I cooked the squash in the microwave. I'm very happy that it made a lot, I can't wait to have the leftovers! Definitely will make again! - 1/9/14

    Was this review helpful?   yes  No

  • Incredible!
    This is great, definitely a keeper! - 12/11/13

    Was this review helpful?   yes  No

  • Good
    It was good but lacked something for me. This is the first time I've tried Spagetti Squash, so maybe on another go around it will grow on me. - 10/27/13

    Was this review helpful?   yes  No


  • Tried this with another recipe tonight, and was amazed at how many spaghetti strands you get out of one squash. Glenn - 4/20/13

    Was this review helpful?   yes  No

  • Very Good
    Really good, this was my first time cooking spaghetti squash, and I will be making this again - 4/4/13

    Was this review helpful?   yes  No


  • I liked this...I also didnt use the oil which turned out fine-just used a non-stick pan and some non-stick spray. And it seems almost like a cheat meal...its a big serving. :) - 1/18/13

    Was this review helpful?   yes  No

  • Incredible!
    I subbed no-salt added tomato sauce for the diced tomatoes.. it is fantastic. - 10/25/12

    Was this review helpful?   yes  No

  • Incredible!
    If you enjoy Mediterranean flavors then this is the recipe for you. Incredibly delicious! - 10/16/12

    Was this review helpful?   yes  No

  • Very Good
    Delicious! Love the freshness of the tomatoes, basil, feta and olives together. This will be made again! - 10/14/12

    Was this review helpful?   yes  No

  • Incredible!
    Loved it & will make again! (I didn't have fresh basil so used the dried herb.) -- I also added some chopped turkey breast meat because I needed the extra protein. -- FYI I had never used spaghetti squash before. This was a GREAT introduction! - 9/29/12

    Was this review helpful?   yes  No


  • I didn't love this, but my partner did, so I may try making it again with more veggies. - 9/13/12

    Was this review helpful?   yes  No

  • Very Good
    I am not a squash fan but keep hearing how good spaghetti squash is so I tried this recipe.It was surprising very good. My 16 yr old son can't wait to have it again next weekend. - 9/11/12

    Was this review helpful?   yes  No

  • Incredible!
    Fabulous, this is a keeper. So delicious. I left out the black olives because I don't like them. My 1st time trying spaghetti squash & this recipe is the bomb. - 9/6/12

    Was this review helpful?   yes  No

  • Incredible!
    I think I got a good upper body workout, just trying to CUT the squash! LOL! I made this last night. I added canned tomatoes, red onion, green peppers, and lots of garlic powder and seasonings. I wanted to add olives, but my son ate them! LOL! My family LOVED it! It looked very appealing, too! I - 7/15/12

    Was this review helpful?   yes  No

  • Good
    I cooked my spaghetti squash in the microwave (1/4 cup of water in microwave safe bowl, cover with plastic wrap and cook 10-12 minutes). The recipe was good, but I will change up/play with some other seasonings next time. I also added a chopped spinach leaves which was nice in it. - 3/6/12

    Was this review helpful?   yes  No

  • Incredible!
    Yummy! I used Kalamata olives instead of black olives.Perfect! - 2/11/12

    Was this review helpful?   yes  No

  • Incredible!
    I used rinsed low fat cottage cheese, olive oil, and (shame on me ) 2 t light butte. I LOVED IT! - 2/4/12

    Was this review helpful?   yes  No

  • Incredible!
    cooking for 1 so halved recipe. had no fresh basil, subbed 1teas. dry. Absolutely wonderful!! had 2 servings and saved one for lunch tomorrow DEEEEEEElishous thanks CTELLIFSON, your recipe's a big hit with me!! - 1/23/12

    Was this review helpful?   yes  No

  • Incredible!
    This was my first time trying spaghetti squash, so I was a bit worried it wouldn't taste too good. I was wrong! I will be making this again for sure. Really yummy. I didn't even miss the pasta. I used reduced-fat feta too - 1/8/12

    Was this review helpful?   yes  No

  • Very Good
    This is so yummy and healthy! I will definitely make this regularly. Also, the leftovers are still good. - 12/15/11

    Was this review helpful?   yes  No

  • Incredible!
    So filling and you get so much! - 11/20/11

    Was this review helpful?   yes  No

  • Incredible!
    Can't go wrong with onions, garlic & feta! Made this for leftover spaghetti squash. Flavors complimented each other and blended nicely. Will definitely make again. - 11/15/11

    Was this review helpful?   yes  No

  • Incredible!
    I made this last night and my husband and I will want to make this one again! - 10/19/11

    Was this review helpful?   yes  No

  • Incredible!
    I am a pasta lover ... been wanting to find a spaghetti recipe that substitutes with squash - 10/18/11

    Was this review helpful?   yes  No

  • Incredible!
    This is so good, added some zucchini to it as well. Really good. - 10/11/11

    Was this review helpful?   yes  No

  • Very Good
    Mine did not turn out as attractive as your picture, but the flavor is delightful - 10/7/11

    Was this review helpful?   yes  No


  • Great tasting and full of flavor! - 7/27/11

    Was this review helpful?   yes  No

  • Incredible!
    This was delicious. I cooked the squash in the microwave (pierce the skin and cook for 20 min.) I had no fresh basil so I used a tsp. of Club House Italian seasoning. - 7/21/11

    Was this review helpful?   yes  No

  • Incredible!
    Easy to prepare and great taste! thanks for sharing. Even my husband who formally HATED spaghetti squash ate a bowl I was going to share with a friend. AMAZING recipe - 5/30/11

    Was this review helpful?   yes  No

  • Incredible!
    This is awesome! Red pepper flakes are really a great addition. My carnivore husband loved it. - 5/23/11

    Was this review helpful?   yes  No

  • Incredible!
    Absolutely delicious. Even my picky eaters devoured it. My husband gave it a big thumbs up! - 3/29/11

    Was this review helpful?   yes  No

  • Incredible!
    This recipe was very easy and taste sooo good. I added a chicken breast for proten, this definately suffixes for a pasta dish, without all the empty carbs - 3/9/11

    Was this review helpful?   yes  No

  • Incredible!
    Cooked spaghetti squash for the first time - used the crock pot. I added a bit more garlic, a can of diced tomatoes with green chiles and some grilled chicken breast. I only had feta cheese with basil and tomato, but it was great! I will definitely make this again. It is so versatile. - 1/19/11

    Was this review helpful?   yes  No

  • Very Good
    This made a great side-dish for some leftover chicken. I used mozarella, as i had no feta in the house. Turned out wonderful. I really liked the zesty taste of the sauce, and the moisty consistency complemented the chicken really well! - 12/15/10

    Was this review helpful?   yes  No

  • Incredible!
    Amazing. I'm usually the first to say "Forget the squash! Give me the pasta!" but that thought didn't even cross my mind with this recipe. I used 6 tablespoons of shredded Parmesan instead of the feta, and it was cheesy, gooey, and delicious. Great job, CTELLIFSON! - 11/16/10

    Was this review helpful?   yes  No


  • Love it!!! And...so do my kids! Fabulous way for us all to get some more vegetables! - 11/10/10

    Was this review helpful?   yes  No


  • Really delish! Highly recommended. - 11/2/10

    Was this review helpful?   yes  No


  • so the spaghetti squash is that the same as the yelloe squash - 10/21/10

    Was this review helpful?   yes  No


  • Made this tonight for skeptical kids, they loved it! I did too. - 10/8/10

    Was this review helpful?   yes  No

  • Incredible!
    All the rave reviews were correct. Made this for dinner tonight. Will definitely make this again. Fun way to use up the last of the garden harvest. - 10/7/10

    Was this review helpful?   yes  No

  • Incredible!
    Very good! I really enjoyed this. It's a keeper! - 10/2/10

    Was this review helpful?   yes  No

  • Incredible!
    This was great! I improvised with what veggies I had on hand - tomatoes, mushrooms, and peppers - but what a great idea! This was my first time making a spaghetti squash and I will definitely make it again. - 9/29/10

    Was this review helpful?   yes  No

  • Incredible!
    I loved this my kids have never liked spaghetti squash before...now i couldn't keep em out of the bowl! I added a little cream cheeses once because i had no feta or parmigian and they went wild my four year old forgot to use his fork will. .I use a slow cooker instead of oven on high just a few hour - 9/7/10

    Was this review helpful?   yes  No

  • Incredible!
    Wonderful! I don't like whole tomatoes, so I used a little tomato sauce. I also used olive oil instead of vegetable oil (for heart health) and fat free feta cheese. It was wonderful - 9/5/10

    Was this review helpful?   yes  No

  • Incredible!
    This was absolutely delicious. I followed the recipe exactly and it was incredible! - 8/11/10

    Was this review helpful?   yes  No

  • Incredible!
    This is an amazing recipe! At first I didn't believe I would like it, but it has been a regular in our house for the past few years. I rated it on how it is made exactly following the recipe. It gets even better after the flavors have mingled. It's a visually appealing dish as well as delish! - 7/13/10

    Was this review helpful?   yes  No

  • Incredible!
    Tries this for the 1st time tonight and it ws good. I used olive oil and LOTS of garlic. Definitely will make again! - 11/13/09

    Was this review helpful?   yes  No

  • Incredible!
    I loved it! Super tasty - 11/9/09

    Was this review helpful?   yes  No

  • Very Good
    I made this for dinner last night, and it was good! I think next time I will add diced chicken breast just to give it some protein as I was still a little bit hungry after one serving. But very tasty. I also used the feta cheese that had peppers and garlic mixed in with it and that was very tasty! - 10/16/09

    Was this review helpful?   yes  No

  • Very Good
    Next time I will use vodka sauce instead of diced tomatoes and add even more chopped veggies. Definitely a keeper! - 6/14/09

    Was this review helpful?   yes  No

  • Very Good
    I gotta say I really enjoyed this, this time around I didn't have olives on hand, but I added a bit of mushrooms and zucchini. LOVED It ;) - 5/7/09

    Was this review helpful?   yes  No

  • Very Good
    Made this tonight. Didn't have the black olives, used canned tomatoes with garlic and basil seasoning, and didn't have feta but had gorgonzola. Will try it again with the feta. Very good! - 5/4/09

    Was this review helpful?   yes  No

  • Very Good
    Made spaghetti squash for the first time and used this recipe as it already had 5 stars. I agree. I only had romano cheese and wish I had the feta, but I would definitely make again. Very yummy. - 3/6/09

    Was this review helpful?   yes  No

  • Incredible!
    Wonderful!! I added chopped bell peppers, really enjoyed! - 1/3/09

    Was this review helpful?   yes  No

  • Incredible!
    I made this tonight for 4 people and there was only about 3 oz left! We LOVED it! I had to use diced tomatoes (didn't have enough fresh) and I added mushrooms with the onions (just because we love them) but you can do anything with this recipe! Thank you for sharing! I will be making it again soon! - 10/15/08

    Was this review helpful?   yes  No