Baked Spaghetti Squash with Spinach and Feta: Healthy & Delicious

Baked spaghetti squash with spinach and feta is the perfect combination of comfort food and wholesome ingredients. This recipe features tender roasted spaghetti squash filled with a savory mixture of baby spinach, briny feta cheese, and aromatic garlic, all elevated by a drizzle of tangy balsamic glaze. It’s a naturally gluten-free, nutrient-packed dish with bold Mediterranean-inspired flavors that will have your taste buds doing a happy dance.

We developed this recipe with busy, health-conscious home cooks in mind. After testing different methods, we found the perfect way to bake spaghetti squash until it’s perfectly tender and sweet, then pair it with vitamin-rich spinach and creamy feta. Whether you’re looking to increase your veggie intake or find a satisfying quick vegetarian spaghetti squash dish, this one checks every box!

Why This Baked Spaghetti Squash with Spinach and Feta Is Good for You

• High in fiber: Spaghetti squash is an excellent source of dietary fiber to support digestion and keep you feeling satisfied longer.
• Rich in vitamins: Spinach is loaded with vitamins A, C, and K, plus iron to fuel your body.
• Calcium-packed: Feta cheese provides a dose of calcium, supporting strong bones and teeth.
• Low carb: This recipe is naturally lower in carbs, making it a great option for those targeting keto or low-carb diets.
• Gluten-free and vegetarian: This dish meets diverse dietary needs with ease, making it perfect for family dinners or entertaining guests!

Wholesome Ingredients for This Baked Spaghetti Squash with Spinach and Feta

Each ingredient in this healthy baked spaghetti squash recipe serves a purpose, bringing both flavor and nutrition to your plate. Here’s a closer look:

• Spaghetti Squash: This winter squash is a low-calorie alternative to pasta, offering a mild sweetness and noodle-like texture. Look for one that’s firm and golden yellow. If you want to mix it up, you could try swapping with butternut squash strands for a sweeter profile.
• Spinach: Fresh spinach contributes essential vitamins and minerals. You can substitute kale or Swiss chard for a sturdier green if that’s what you have on hand.
• Feta Cheese: Creamy and briny, feta melts beautifully into the squash mixture. Use sheep’s milk feta for authenticity or opt for a lactose-free version to meet dietary needs.
• Balsamic Glaze: This finishing touch balances the dish with a hint of sweetness. You can make your own by simmering balsamic vinegar until it thickens.

Baked Spaghetti Squash with Spinach and Feta Recipe Details

• Servings: 4 servings
• Prep Time: 15 minutes
• Total Time: 1 hour
• Difficulty: Easy

Ingredients for Baked Spaghetti Squash with Spinach and Feta

• 1 medium spaghetti squash (about 3 lbs.), halved lengthwise and seeded
• 4 tablespoons extra-virgin olive oil, divided
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon ground pepper
• 4 cups chopped baby spinach, divided
• 3 tablespoons chopped fresh basil, divided, plus more for garnish
• 2 tablespoons minced garlic, divided
• 1 teaspoon chopped fresh oregano, divided
• 1 (4-ounce) block feta cheese in brine, drained and halved lengthwise
• 1/3 cup water
• 1/4 teaspoon salt
• 1 tablespoon balsamic glaze

How to Make Baked Spaghetti Squash with Spinach and Feta

1. Preheat your oven to 400°F and position a rack in the center. Line a large baking sheet with parchment paper or foil for easy cleanup.
2. Slice the spaghetti squash in half lengthwise and scoop out the seeds. Place the halves cut-side up on the prepared baking sheet. Drizzle each with 1 tablespoon of olive oil and season with crushed red pepper and black pepper.
3. Fill each cavity with 2 cups of chopped spinach, 1 1/2 tablespoons of fresh basil, 1 tablespoon of minced garlic, and 1/2 teaspoon of oregano. Top each half with a slice of feta cheese and drizzle with 1 1/2 teaspoons of olive oil.
4. Bake for 45 minutes, or until the squash flesh is tender and the feta is lightly golden. You should be able to easily pierce the squash with a fork.
5. Remove from the oven and carefully use a fork to scrape the squash strands. Combine the scraped squash, baked feta, and spinach mixture in a large bowl. Add water, the remaining olive oil, and a pinch of salt, stirring to bring everything together.
6. Spoon the mixture back into the squash shells, then cut each half in half widthwise to create four servings. Drizzle with balsamic glaze and garnish with fresh basil before serving.

Our Team’s Tips for the Best Baked Spaghetti Squash with Spinach and Feta

• Don’t skip the seasoning: Adding crushed red pepper and oregano directly to the squash boosts flavor with minimal effort.
• Get creative with your greens: If you have leftovers, arugula or beet greens can be a great swap for spinach.
• Make ahead: Roast your spaghetti squash in advance and reheat it when you’re ready to assemble the dish.
• Maximize your glaze: Store-bought balsamic glaze is fine, but homemade takes this dish to a new level!
• Storage: Store leftovers in an airtight container for up to 3 days. Reheat in the oven to avoid sogginess.

Baked Spaghetti Squash with Spinach and Feta FAQs

Can I make this recipe vegan?

Yes! Substitute the feta with a vegan cheese alternative or simply increase the spinach and herbs for a dairy-free version.

Is this recipe keto-friendly?

Absolutely. Spaghetti squash is naturally low in carbs, and combined with healthy fats from olive oil and feta, it’s a great choice for keto diets.

What’s the best way to cut spaghetti squash?

Use a sharp chef’s knife to slice it lengthwise. If it’s too hard, microwave the squash for 3 minutes to make cutting easier.

Can I add protein to this dish?

Yes! Try adding shredded grilled chicken or chickpeas for extra protein while keeping it healthy and satisfying.