Spaghetti Squash Primavera


This spaghetti squash primavera is my version of a recipe that came with my weekly produce basket, which contained several of the ingredients used in the recipe. I made a few changes to suit my tastes, and the results were delicious! It makes a great vegetarian main course or a nice accompaniment to a meat entrée.

close up view of Spaghetti Squash Primavera in a bowl
Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins


  • 1 spaghetti squash

  • 2 tablespoons extra-virgin olive oil

  • 1 onion, chopped

  • 1 large clove garlic, minced

  • 1 large zucchini, cut into bite-size pieces

  • 1 green bell pepper, chopped

  • 1 tablespoon dried Italian herb seasoning

  • fresh ground black pepper, to taste

  • 1 ½ cups chopped tomato

  • ¾ cup crumbled feta cheese


  1. Pierce the shell of spaghetti squash with a fork and place in a microwave-safe dish; cook in the microwave on high for 12 minutes. Set aside until cool enough to handle.

  2. Slice squash in half lengthwise; remove seeds. Use a fork to pull the flesh away from the shell and place into a large bowl; fluff with the fork to separate strands as much as possible.

  3. Heat olive oil in a large skillet over medium heat. Cook and stir onion in hot oil until just tender, about 3 minutes. Add garlic; cook and stir for another 3 minutes. Stir zucchini and green bell pepper into mixture; season with Italian herb seasoning and black pepper.

  4. Pour tomatoes into the skillet. Continue cooking just until tomatoes are warmed, 3 to 5 minutes. Add squash strands to the skillet and toss until evenly mixed. Sprinkle with feta cheese and toss again to serve.

Nutrition Facts (per serving)

158 Calories
10g Fat
16g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 158
% Daily Value *
Total Fat 10g 12%
Saturated Fat 4g 18%
Cholesterol 17mg 6%
Sodium 238mg 10%
Total Carbohydrate 16g 6%
Dietary Fiber 2g 8%
Total Sugars 4g
Protein 5g
Vitamin C 35mg 177%
Calcium 152mg 12%
Iron 1mg 7%
Potassium 465mg 10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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