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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, and it’s a natural fit for my grain-free diet plan.
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.
Table of contents
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
Jen HansardIngredients
- 1 spaghetti squash seeds removed
- 2 tsp extra-virgin olive oil
- ¼ tsp sea salt, unrefined
- ¼ tsp black pepper, ground ground
Filling
- 2 cup 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
- Heat the oven to 400 °F. Line a baking sheet with parchment paper.
- Using a sharp chef’s knife, halve the spaghetti squash lengthwise. Scrape out the seeds with a spoon.
- Place the squash halves on the baking sheet, drizzle with the olive oil and season with salt and pepper. Turn them cut side down and bake for 40 to 45 minutes.
- Carefully remove the squash from the oven. Use a fork to scrape the flesh into strands and transfer them to 2 bowls.
- Top with the kale, artichoke hearts, olives, walnuts, sun-dried tomatoes, lemon juice, parsley, red pepper flakes and garlic powder. Sprinkle with vegan parmesan and serve immediately.
Recipe Notes
- Prep Tip: To make the squash easier to cut, pierce it a few times with a knife and microwave it whole for 3 to 4 minutes. It’s done roasting when a fork easily pulls the flesh into strands.
- Instant Pot Method: Set the squash halves on the trivet with 1 cup water. Pressure cook on high for 7 minutes, then quick release, shred and top as directed.
- Protein Boost: Add canned chickpeas or baked tofu for a heartier bowl. Find more ideas in this plant-based protein guide.
- Storing: Leftovers keep in an airtight container in the fridge for up to 4 days. Serve chilled or gently reheated.
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.
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Thank you so much for this creation!! SO good!! I plan to add it to my weekly rotation and I can’t stop talking about it. I’ve shared this recipe with everyone I know!
That is so awesome! I love that you are sharing it with friends. Thanks again for the review.
I love this dish! So much color, flavor and nutrition! I look forward to making it when spaghetti squash comes in season, and occasionally when it’s not if I can find it at the store. In my young adult days I never dreamed I’d truly like and enjoy a dish like this, especially with greens. But Simple Green Smoothies has helped me change my taste buds over the years, and I’m so thankful for that!
That’s wonderful to hear. Bravo to you for seeking out a change, Megan.