Mains· Mediterranean

Mediterranean Spaghetti Squash

Name: Mediterranean Spaghetti Squash
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1 medium spaghetti squash; 2 tbsp olive oil; 1 cup cherry tomatoes, halved; 1/2 cup feta cheese, crumbled; 1/4 cup kalamata olives, sliced; 2 cloves garlic, minced; 2 tbsp fresh basil, chopped; Salt and pepper to taste

Roasted spaghetti squash strands tossed with cherry tomatoes, feta, olives and basil — a light, veggie-forward Mediterranean dinner.

MediterraneanVegetarian

🧺 You have 0/8 tracked ingredients — missing Squash, Olive Oil, Tomato, Cheese +4.

4Serves

10mPrep

40mCook

50mTotal

EasyLevel

Ingredients

Make

servings

·1 medium spaghetti squash~900 g↗ Squash
·2 tbsp olive oil~27 g↗ Olive Oil
·1 cup cherry tomatoes, halved~149 g↗ Tomato
·1/2 cup feta cheese, crumbled~75 g↗ Cheese
·1/4 cup kalamata olives, sliced~34 g↗ Olives
·2 cloves garlic, minced~6 g↗ Garlic
·2 tbsp fresh basil, chopped~5 g↗ Basil
·Salt and pepper to taste~2 gSalt

Steps

1Preheat the oven to 400°F. Halve the squash lengthwise, scoop out the seeds, rub with 1 tbsp olive oil and season.
2Roast cut-side down on a baking sheet for 35–40 minutes, until tender.
3Meanwhile, warm the remaining oil in a pan and soften the garlic and cherry tomatoes for 3–4 minutes.
4Scrape the squash into strands with a fork and toss with the tomatoes, feta, olives and basil.
5Season and serve warm.

Tips

💡Roast the squash a day ahead and reheat to make this a fast weeknight meal.

Nutrition · 1 serving (~300 g)

🔥 Calories176

🥩 Protein4.4g9% DV

🍞 Carbs13g5% DV

🥑 Fat12g16% DV

🌿 Fiber2.8g10% DV

Sugar 5.6 gSodium 576 mg

Vitamins

Vitamin K23mcg19%

Vitamin C13mg15%

Riboflavin0.18mg14%

Vitamin B120.32mcg13%

Vitamin B60.22mg13%

Vitamin E1.8mg12%

Niacin1.3mg8%

Vitamin A71mcg8%

Folate26mcg7%

Thiamin0.07mg6%

Vitamin D0.04mcg0%

Minerals

Copper0.12mg13%

Calcium147mg11%

Phosphorus130mg10%

Manganese0.23mg10%

Zinc0.75mg7%

Selenium3.6mcg7%

Potassium286mg6%

Magnesium24mg6%

Iron0.95mg5%

Estimated per serving — for guidance, not a measured label.

What drives the score

68/100

Grade B

Nutrient density23/35

Protein quality7/15

Fiber5/10

Healthy fats8/10

Bioactives15/15

Glycemic impact10/10

− 3 anti-nutrient penalty

Bioactives

oleocanthallycopeneluteinflavonoidsallicinanthocyanins

⚠ Moderate saturated fat

⚠ High sodium

What's in it — ingredient scores

This recipe scores 68 / B — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.