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Servings: 2

Spinach And Feta Spaghetti Squash

Prep Time:
10 mins
Cook Time:
55 mins
Total Time:
1 hr 5 mins
Spinach and Feta Spaghetti Squash - light and easy to make, grain free meal with great flavors.
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  • 1 medium spaghetti squash - about 3 lb
  • olive oil spray
  • salt and pepper to taste
  • 4 cups packed baby spinach
  • 2 tbsp olive oil
  • 1 small onion — , chopped
  • 2 garlic cloves pressed
  • 1 tsp dried oregano
  • 1/8 tsp ground nutmeg — (optional)
  • 1 1/2 cups crumbled feta cheese
  • 4 scallions — , chopped
  • parsley for garnishing


To cook the spaghetti squash:

  1. Preheat oven to 375 F (190 C). Cut squash in half and scoop out seeds using a spoon. Spray the inside with olive oil and season with some salt and black pepper.
  2. Lay skin-side down on a baking sheet lined with aluminum foil or Silpat. Bake for around 45 minutes, until it is cooked to a touch with a fork. Take out of the oven and set aside until it is cool enough to handle. Using a fork, scrape flesh in long strands. Reserve squash shells, we'll use them as serving bowls.

To prepare the filling:

  1. Blanch the spinach: Make sure that spinach is cleaned and washed thoroughly. Remove any thick stems.
  2. Bring a pot of water to a boil and add spinach. Blanch for 2-3 minutes, then carefully drain. Transfer spinach to a large bowl, filled with ice-cold water. Let it cool for 2 minutes. Drain again, squeeze as much water out of it as you can. Roughly chop.
  3. Heat 2 tbsp olive oil in a large skillet over medium heat and cook onion for 3-4 minutes, until translucent. Add garlic and cook for 1 more minute. Add chopped spinach. Season with salt, pepper, oregano and nutmeg. Cook for 2-3 minutes, stirring frequently.
  4. In a bowl combine spaghetti squash, spinach and onion and feta cheese. Mix to combine. Add scallions and fresh parsley. Divide mixture between the reserved spaghetti squash shells. Serve warm.

Recipe Notes

Spaghetti squash does not taste like real pasta.
Spaghetti squash could be cooked in the microwave, but I prefer the oven method.
If you decide roast the squash ahead of time, scrape the flesh out of its skin and keep refrigerated in a covered container.
Course: Main
Cuisine: American

Nutrition Information

Calories: 681, Fat: 42g, Saturated Fat: 19g, Cholesterol: 100mg, Sodium: 1425mg, Potassium: 1285mg, Carbohydrates: 62g, Fiber: 13g, Sugar: 26g, Protein: 23g, Vitamin A: 7155%, Vitamin C: 40.7%, Calcium: 814%, Iron: 5.1%