Spaghetti Squash with Tomatoes, Olives and Feta

I often like something I’ve made for dinner, but haven’t the time to photograph it properly to include it on the blog. Well here is to being far less-than perfect. I snapped these images with my iphone and they are just going to have to do!

I’ve been buying a lot of squash lately and I’ll be honest I don’t usually have it as a staple in my house. Mostly because it’s big. I know that sounds totally lazy but sometimes it’s just inconvenient. Since eating vegan, the bulk of my diet is produce and I am buying less of everything else. It seems to be working- I am trying new things and dropping a few lbs.

Everyone knows the ol’ spaghetti squash as spaghetti recipe, but have you ever done it? It was a fun, easy dinner that I really enjoyed. Here is what I did. Roasted the squash per the directions on the sticker that was on the squash- easy! Then I made this spaghetti sauce of olive oil, garlic, red pepper flakes, fresh tomatoes, kalamata olives, feta cheese and basil. I realize feta cheese isn’t vegan and it was my first deliberate choice to add it to the dish. I just couldn’t picture it without and I’ve been following this vegan plan for 3 weeks pretty close to perfect. So back to the dish- as the squash was cooling off, I made the sauce. Then I scooped out the flesh of the squash and instantly  had stringy squash strands that look like spaghetti. My husband even asked if I shredded it.

For those of you looking to cut back on your carbs, increase your vegetables or just looking for a fun veggie side dish, try this! I was completely satisfied eating this as my main entree along with a salad and bread/olive oil. My husband had a little chicken to go along with his. Lots of wonderful nutrition in this dish!


Spaghetti Squash with Tomatoes, Olives and Feta
Serves: 4-6 servings
  • 1 spaghetti squash, halved lengthwise and seeded
  • 2 Tablespoons olive oil
  • 1 small onion, diced
  • 2 garlic cloves, minced
  • 1½ cups diced tomatoes
  • ¼ cup chopped kalamata olives
  • ¾ cup crumbled feta cheese
  • ¼ chopped fresh basil leaves
  • Salt & pepper
  • Red pepper flakes (optional)
  1. Preheat oven to 375 degrees. Line a cookie sheet with foil and spray lightly with cooking spray. Cut squash in half lengthwise and place cut side down on prepared cookie sheet. Bake for 45 minutes or until knife can be inserted with only a little resistance. Remove from oven.
  2. Prepare sauce by placing a skillet on medium heat. Add olive oil, onions and saute for about 3-4 minutes, add garlic, a couple of shakes of red pepper (if desired) and continue to cook for additional 2 minutes until onions are softened. Add tomatoes and cook just until warm, ~ another minute. Turn heat to low, add olives and stir.
  3. When squash is cool enough to handle, use a large spoon to scoop flesh into a serving bowl. Season lightly with salt and pepper. Add the warm vegetables, feta cheese, basil and stir lightly to combine. Serve immediately.

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  1. Amanda says

    Looks so good! I’ve always wanted to try spaghetti squash. I think I will look for it a the grocery this week! P.S. The photos on your iphone look pretty darn good!

    • Melanie Flinn, MS, RD says

      Amanda- It is so easy- you should def try it! Amazing what these phones can do these days 😉 Thanks!

  2. says

    This looks delicious. Similar to what I cooked us for New Years Eve, but I think this sounds better, mostly because I haven’t had olives and feta in a while. I did tomatoes garlic and broccoli over spaghetti squash for our meal. I may have to try this the next time!

  3. says

    Just realized your a military spouse too! Cool! If you are by any chance on FB, I started a group to connect military spouse RDs, because surprisingly there are more than I realized. I only have 8 people added so far, but if you are interested and know any others, the group is called Military Spouse Dietitians, so if you can manage to locate it on FB, ask to be added. It’s a closed group, so I think you just have to request to join.

  4. says

    Oh yum, this looks scrumptious. I was searching for recipes using feta and spaghetti squash, and this came up. I’ll be trying it for sure.

    One thing though, it shouldn’t be classified as “vegan” since there is feta cheese. It would be a great dish for meatless monday though! Thanks!

    • Melanie Flinn, MS, RD says

      Thanks for stopping by Debbie! Hope you like the dish. I classify recipes as vegan when it’s as simple as removing one ingredient such as cheese and I usually note that somewhere in the post. That way vegans can find the recipe too- obviously very simple to omit this one ingredient. If it were more difficult, such as cooking with an animal product, that I wouldn’t categorize it this way. Maybe I’ll change these cases to vegan-adaptable. 😉

  5. says

    I just made this tonight. it was so good. Not sure if I missed it but do you have the nutritional info on it?
    Thanks for your great site!!

    • Melanie Flinn, MS, RD says

      Yeah- glad you liked it! I’m sorry, I don’t have the nutritional info… I just do not have time to calculate the info and this is an original recipe. If you really want to know, there are several online sites where you can calculate it yourself. Just google nutrient analysis or recipe analysis. Thanks for your comment Jess!

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