Spaghetti Squash

Spaghetti Squash

4.6 of 5 (87)
member ratings
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


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.

Member Ratings For This Recipe


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    Incredible!
    10 of 10 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


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    Incredible!
    8 of 8 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


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    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


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    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


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    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


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    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


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


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    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


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    Thanks - 6/14/21


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    Good
    Used no olives or feta but loved the rest - 4/13/21


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    Incredible!
    Delicious................... - 3/12/21


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    This recipe is great when growing spaghetti squash which is plentiful during the summer months. Flavorful! Subbed Parmesan cheese rather than feta. - 2/26/21


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    sounds yummy - 2/25/21


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    Incredible!
    great taste and low calories! - 2/9/21


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    Very Good
    tasty - 1/21/21


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    An excellent choice. Very tasty and easy to make. - 1/18/21


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    yum - 1/18/21


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    Great! - 1/4/21


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    Added sliced chicken to this and left the oil out, so delicious - 12/30/20


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    Incredible!
    LOVE Spaghetti Squash! - 11/21/20


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    Incredible!
    Love this spaghetti squash recipe! - 11/17/20


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    Very Good
    Ok - 11/14/20


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    I may try this one! - 10/28/20


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    Incredible!
    Added more cheese and this is ok. - 10/20/20


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    This looks so good. Iím going to try it. - 10/18/20


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    Nice recipe - 10/18/20


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    Incredible!
    Loved it! - 10/17/20


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    Very Good
    tasty - 2/25/20


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    Great - 2/24/20


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


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


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


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    Very Good
    Delicious alternative. - 3/1/19


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


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


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    Very Good
    Thanks - 6/14/18


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    I will try this. - 5/28/18


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


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


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    Yummy - 5/19/18


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


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    great......... - 4/27/18


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


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


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    seems like a lot of fat - 4/11/18


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


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    Will try. - 3/31/18


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


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


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


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


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    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


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    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


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


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    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


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


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


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    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


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


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


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


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    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


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


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    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


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    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


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    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


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    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


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


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


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    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


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    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


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


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


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    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


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


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


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


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


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


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    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


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    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


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


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


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    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


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    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


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    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


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    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


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


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


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


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


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    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


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


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    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


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    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


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    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


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


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    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


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    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


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