Pesto spaghetti squash salad is the perfect way to enjoy a light yet satisfying meal packed with flavor and nutrients. With its tender roasted spaghetti squash, bold pesto sauce, and sweet, chewy bits of sun-dried tomatoes, this dish will keep you coming back for more. Naturally gluten-free, vegetarian, and loaded with fiber, it’s a crowd-pleaser that checks all the boxes for delicious and healthy eating.

We designed this recipe to make eating healthy both simple and satisfying. By pairing whole-food ingredients with vibrant, homemade pesto, we’ve crafted a dish that’s perfect for meal prep, potlucks, or even weeknight dinners. Whether you serve it warm or chilled, this salad is just as versatile as it is delicious. Let’s jump into how it’s done!

Why This Pesto Spaghetti Squash Salad Is Good for You

Low-carb and gluten-free: Spaghetti squash is a light, nutrient-dense alternative to pasta, helping you cut down on carbs without sacrificing flavor.
Rich in vitamins and minerals: Packed with vitamins A and C, spaghetti squash supports healthy vision and immune function.
Heart-healthy fats: The pesto provides healthy fats from olive oil and nuts, promoting cardiovascular health.
Fiber-rich ingredients: Both spaghetti squash and sun-dried tomatoes promote good digestion and keep you full longer.
Versatile for diets: This salad is naturally vegetarian and gluten-free, and it can easily be adapted for vegan, keto, or nut-free diets.

Wholesome Ingredients for This Pesto Spaghetti Squash Salad

Every ingredient in this recipe brings its own nutritional benefits and flavors to the table:

Spaghetti Squash: This star ingredient is low in calories and carbohydrates, making it a great alternative to traditional pasta. When cooked, its delicate strands mimic spaghetti, providing a satisfying texture.
Pesto: Whether you make it homemade or use store-bought, pesto is loaded with antioxidants and healthy fats from olive oil and nuts. For a nut-free version, consider using sunflower seeds.
Sun-Dried Tomatoes: These little bursts of flavor are rich in antioxidants like lycopene and bring a chewy texture that complements the squash beautifully.
Fresh Parsley: Adding a pop of green, parsley is full of vitamin K, which supports bone health, and brightens the flavors in the dish.

If you prefer to modify the recipe, try swapping the pesto for a dairy-free version or adding a sprinkle of nutritional yeast to keep it vegan while maintaining its deliciously savory flavor.

Pesto Spaghetti Squash Salad at a Glance

Servings: 4
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Course: Salad
Nutrition Facts (per serving): 353 calories, 26 g fat, 25 g carbs, 9 g protein

Ingredients for Pesto Spaghetti Squash Salad

1 spaghetti squash (approximately 5 cups cooked strands)
1 cup pesto (homemade or store-bought)
1 cup sun-dried tomatoes, chopped
1/4 cup fresh parsley, chopped
Sea salt and pepper, to taste
Optional toppings: crushed red pepper, pine nuts

How to Make Pesto Spaghetti Squash Salad

Prep the squash: Preheat your oven to 400°F. Carefully cut the spaghetti squash into rings, then scoop out the seeds. Drizzle the rings with olive oil and season with salt and pepper.
Roast the squash: Arrange the rings on a baking sheet lined with parchment paper. Roast for about 35 minutes, or until the strands easily pull away with a fork and are tender yet firm.
Shred the squash: Once cool enough to handle, use a fork to gently pull the spaghetti-like strands from the outer skin. Transfer the strands to a large mixing bowl.
Add the pesto: Toss the roasted squash strands with 1 cup of pesto, ensuring every piece is well-coated.
Mix in the toppings: Fold in the chopped sun-dried tomatoes and parsley. Adjust seasoning with additional salt and pepper to taste.
Serve: Enjoy the salad warm or chill it in the refrigerator for a refreshing, cold option. Sprinkle with optional crushed red pepper flakes and pine nuts before serving, if desired.

How to Customize This Pesto Spaghetti Squash Salad for Your Diet

Make it vegan: Use a dairy-free pesto and substitute nutritional yeast for the Parmesan if making pesto at home.
Keto-friendly: Ensure your pesto is made with lower-carb ingredients like extra cheese and avoid pesto with added sugar or starch.
Nut-free: Try sunflower seeds or pumpkin seeds in place of nuts in your pesto.
Add protein: Toss in grilled chicken, shrimp, or chickpeas for an extra savory and filling dish.
Low-calorie: Stick to a light coating of pesto and load up on more herbs or veggies to bulk up the dish.

Our Team’s Tips for the Best Pesto Spaghetti Squash Salad

Use the ring method: Cutting the squash into rings instead of halves ensures longer, more even strands of “spaghetti.” It also roasts more evenly.
Don’t over-roast: Keep an eye on your squash—overcooking can make the strands mushy, and we want them tender but firm.
Opt for homemade pesto: If possible, whip up a fresh pesto for maximum flavor. Store-bought works great in a pinch, but the homemade version lets you customize to your dietary needs.
Serve it your way: This salad is delicious warm, but letting it chill in the fridge for a few hours brings a refreshing twist, especially on warmer days.
Meal prep made easy: Roast your spaghetti squash ahead of time and store it in an airtight container for up to 3 days. Combine the ingredients just before serving for the freshest flavors.
Storage: Keep leftovers in the fridge for up to 5 days in an airtight container. It’s excellent for packed lunches!

Pesto Spaghetti Squash Salad FAQs

Can this salad be made vegan?

Yes! Simply use a dairy-free pesto or make your own using nutritional yeast instead of Parmesan cheese.

What is the best method for roasting spaghetti squash?

We prefer the ring method—cutting the squash into rings ensures long, even strands and more uniform roasting.

How long does this salad keep?

Stored in an airtight container in the fridge, it will stay fresh for 3-5 days.

Can I use store-bought pesto?

Absolutely! Look for a high-quality store-bought pesto with simple ingredients, or whip up a homemade version for ultimate freshness.

Is this pesto spaghetti squash salad keto-friendly?

Yes! With its low-carb base of spaghetti squash and healthy fats from pesto, this salad is an excellent option for keto diets.

This pesto spaghetti squash salad is truly a game-changer for healthy eating. With its fresh ingredients, customizable options, and crave-worthy flavors, it’s bound to become a staple in your meal rotation. What’s your go-to way to enjoy spaghetti squash? Let us know in the comments!