Mediterranean Baked Spaghetti Squash 

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:

1. 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.
2. 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.
3. 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.
4. 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.
5. Gently toss everything together so the warm strands soak up all that vibrant flavor. 
6. Serve immediately while the dish is fresh, zesty, and comforting.

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.

5 from 6 votes

Baked Spaghetti Squash

This baked spaghetti squash is a light, yet flavor-loaded dish that brings together tender squash strands with bold, briny Kalamata olives, juicy sun-dried tomatoes, earthy artichoke hearts, and vibrant fresh herbs. It's naturally gluten-free, totally satisfying, and perfect for when you want something absolutely crave-worthy.

Print Pin Rate

Prep: 15 minutes mins

Cook: 30 minutes mins

Total: 45 minutes mins

Author: Jen Hansard

Course: Entree

Cuisine: Mediterranean-Inspired, Plant-Based

Serves: 2 servings

Ingredients  

1x2x3x

FOR BOWL

• ▢ 1 spaghetti squash seeds removed
• ▢ 2 tsp extra-virgin olive oil
• ▢ ¼ tsp sea salt, unrefined
• ▢ ¼ tsp black pepper, ground ground

Toppings

• ▢ 2 cups kale cut into ribbons
• ▢ ½ cups marinated artichoke hearts drained and chopped
• ▢ 4 tbsp kalamata olives
• ▢ 4 tbsp raw walnuts chopped
• ▢ 4 tbsp sun-dried tomatoes chopped
• ▢ 2 tbsp lemon juice
• ▢ 4 tbsp fresh parsley roughly chopped
• ▢ ¼ tsp crushed red pepper to taste
• ▢ 1 tsp sea salt, unrefined
• ▢ 1 tsp garlic powder
• ▢ 2 tbsp vegan parmesan cheese for serving

Instructions 

• Preheat oven to 400°F. Line a baking sheet with parchment paper.
• 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.
• 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.
• 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.
• Top with any or all of the toppings listed above and serve immediately.

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SAVE

Equipment

• oven
• cutting board
• chef's knife

Notes

• 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.

Nutrition

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

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