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This baked spaghetti squash is one of those meals that feels a little elevated, but is actually super simple to make. You roast the squash until it’s tender and golden, then add a mix of flavorful toppings that come together in minutes. It’s a great way to make a healthy, satisfying dinner without spending hours in the kitchen.
The Mediterranean-inspired toppings bring so much flavor—sautéed kale, marinated artichoke hearts, sun-dried tomatoes, and Kalamata olives. A squeeze of lemon, a little garlic powder, and a sprinkle of vegan parmesan pull everything together. It’s fresh, filling, and full of texture. Whether you’re cooking for yourself or sharing it with someone else, this is one of those recipes that just works.
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 rawks. 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 kale, Kalamata olives, artichoke hearts, and tangy sun-dried tomatoes makes every bite bright, briny, and deeply satisfying.
- 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. You can add chickpeas or grilled tofu for extra protein.
Ingredients You’ll Need
All of the ingredients in this baked spaghetti squash recipe are simple, plant-based whole foods you can feel good about. Most of them can be found at your local grocery store or farmers market—and if you’ve got a garden, you might even have a few of these growing in your backyard. These fresh, everyday ingredients come together to create a flavorful, nourishing dish that’s both down-to-earth and totally satisfying.
- 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.
- Kale and fresh parsley: This dynamic duo brings the dish to life. Kale adds earthy texture and satisfying fiber, while parsley delivers a burst of brightness that ties all the Mediterranean flavors together.
- Artichoke hearts: These tender, briny gems bring bold flavor and a meaty texture to the bowl. Look for marinated artichoke hearts packed in oil and herbs, usually found in jars near the olives or antipasto items. Just drain them well before using.
- Kalamata olives: These dark, salty olives bring bold Mediterranean flavor and a rich, savory contrast 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 nutty, 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 kale, artichoke hearts, Kalamata olives, sun-dried tomatoes, chopped walnuts, fresh parsley, 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 Kalamata olives, artichokes, and sun-dried tomatoes before adding them. This simple step keeps everything crisp and flavorful, not mushy.
Recipe Tips + Ingredient 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 losing its 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 cheese 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? 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 my citrus tahini dressing for a creamy, nutty finish.
More Plant-Based Pasta Recipes
If you’re loving the cozy comfort and veggie-packed goodness of baked spaghetti squash, here are a few more pasta 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.
Mediterranean Baked Spaghetti Squash
Ingredients
- 1 spaghetti squash seeds removed
- 2 tsp extra-virgin olive oil
- ¼ tsp sea salt, unrefined
- ¼ tsp black pepper ground
Filling
- 2 cups kale cut into ribbons
- ½ cup marinated artichoke hearts drained and chopped
- ¼ cup Kalamata olives
- ¼ cup raw walnuts chopped
- ¼ cup sun-dried tomatoes chopped
- ¼ cup lemon juice
- ¼ cup fresh parsley roughly chopped
- ¼ tsp crushed red pepper to taste
- 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". 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.
Equipment
- oven
- baking sheet
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
Common Questions
Yes, baked 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 Kalamata olives, kale, hearty artichokes, 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 brown 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 40-45 minutes, or until the flesh is fork-tender and easily pulls into spaghetti-like strands.
This is fantastic. It is easy and so delicious. Because of that, I have made this over and over.
Love everything in this bowl BUT the spaghetti squash. Have any suggestions on a substitute?
You could try Zucchini noodles.
Moe is totally right Laurie! Zucchini or even sweet potato noodles would be a great sub here.
Noodles made of millets
Incredible taste and easy to make; this is going to be a regular in my meal rotation!
Want to try this but do not like olives and artichokes. Can I substitute something else or just leave them out?
Thank you.
Love it
This looks really yummy. The nutrition facts have me puzzled are the fat and sodium counts listed correct? The numbers seem way to high for this dish?
Hey Amy,
The facts are correct but that is why we personally don’t count calories. You’ll find that when you consume more nourishing whole foods, you will not only feel full longer, but you’ll also have lessened cravings for high-calorie, nutritionally empty foods. So in the end it balances out. But we know many people would like to have calorie info so that is why we are adding it in.
Looks awesome, can I substitute real cheese, feta? Where does the nutritional yeast fit in to the recipe? Thanks I can’t wait to make this.
Hey Alice,
Yes you can totally substitute with real feta cheese. The nutritional yeast is what makes your vegan cheese so you will leave that out if you use your feta cheese.
Enjoy!
This will definitely be a meatless Monday meal. It’s so colorful!!!! I can’t WAIT!!!!
He Patrice,
It’s crazy how much you do not miss the meat with this dish. So good!!
Although I have not made this yet, I’ve been eyeing this recipe for a couple weeks now. It looks amazing! Tomorrow I complete day 21 of the Fresh Start Cleanse, so think I will try this as my “grand finale” dinner. Thanks for making healthy eating so delicious!
Hey Jennifer,
Congratulations on completing Fresh Start Autumn!! That is amazing and this dish will be the PERFECT finale to an amazing 21 days 🙂
I made this as planned for my dinner tonight, and it was yummy. It’s such a colorful meal, and I love the Mediterranean flavors combined with the spaghetti squash!
Hey Jennifer,
Congratulations you are our winner for our Plant-Based Cleanse!!! Yay!!! Please email me at hello@simplegreensmoothies.com so I can send you your digital guidebook to you 🙂
what can I substitute for the olives? These are a food that I have never been able to eat and will never buy. My tummy cannot handle them.
Hey Bev,
Since that is more of a topping you can just leave the olives out!
Enjoy!!!
I LOOOOOOVE these recipes!!! Especially now surrounded by this cold weather it’s so nice to have these wonderful, flavorful and colorful dishes to warm our hearts and souls! I’m looking forward to trying this bowl. It sounds really good!
Hey Marilynn,
This really is the perfect winter dish!! Cannot wait for you to give this one a try 🙂
Let us know what you think when you do!
Akways enjoy your recipes.The fun magic is when I introduce my carniverous family members and friends and they are always won over and can’t believe how yummy they are.
Hey Holly,
Hahaha That really is the best accomplishment ever!! 🙂
I first tried this recipe while going through the Plant-Based Cleanse, and it was sooooo good. I now buy spaghetti squash regularly.
Hey Erin,
It really is one of those recipes you have to constantly make over and over again, because it’s THAT good! 🙂
I have made this a few times and love it!!
Hey Debi,
Yay!!! Thanks for letting us know how much you love this recipe!!
I made this recipe a few weeks ago and LOVED it! You don’t even miss meat or feta cheese at all- which is surprising to me! It’s really satisfying and I love that I can make a batch of them and have all week long. Super great meal prep right here.
Hey Dani,
So happy that you love this recipe so much! It really is crazy how much you don’t miss meat and cheese when you make delicious recipes like this =D