Spaghetti Squash Mediterranean-Style


A fun way to make spaghetti squash the main event in this unique and filling dish.

Prep Time:
30 mins
Cook Time:
1 hrs 10 mins
Total Time:
1 hrs 40 mins
4 servings


  • cooking spray

  • 1 spaghetti squash, halved lengthwise and seeded

  • 2 tablespoons olive oil, divided

  • 3 (4 ounce) Italian sausage links, casings removed

  • 2 spring onions, finely chopped

  • 3 cloves garlic, minced

  • 1 zucchini, diced

  • 1 red bell pepper, seeded and diced

  • 1 tablespoon Italian seasoning

  • 4 ounces crumbled feta cheese, or more to taste

  • sea salt to taste

  • 1 pinch lemon pepper, or to taste

  • 1 small tomato, finely chopped

  • 1 tablespoon chopped fresh parsley, or as desired (Optional)


  1. Preheat oven to 350 degrees F (175 degrees C). Coat large baking dish with cooking spray.

  2. Place spaghetti squash cut-side down in prepared baking dish.

  3. Bake in preheated oven until spaghetti squash is tender when pierced with a fork, about 45 minutes. Turn squash over and bake for another 5 minutes. Remove spaghetti squash from oven. Scrape the strands from the skin and place into a large bowl.

  4. Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add Italian sausage and cook, stirring occasionally, until sausage is brown and crumbly, 5 to 8 minutes. Remove sausage.

  5. Return skillet to heat; add 1 tablespoon olive oil, spring onions, and garlic, cook and stir until onions are softened, about 5 minutes. Add zucchini, red peppers, and Italian seasoning and continue to cook and stir until the vegetables are soft, about 5 minutes.

  6. Stir spaghetti squash and feta cheese into vegetable mixture; cook and stir until cheese melts, about 3 minutes. Stir sausage into vegetable mixture; season with salt and lemon pepper. Sprinkle tomato and parsley on top to serve.

Nutrition Facts (per serving)

423 Calories
30g Fat
22g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 423
% Daily Value *
Total Fat 30g 39%
Saturated Fat 11g 55%
Cholesterol 59mg 20%
Sodium 1199mg 52%
Total Carbohydrate 22g 8%
Dietary Fiber 2g 8%
Total Sugars 5g
Protein 18g
Vitamin C 57mg 285%
Calcium 233mg 18%
Iron 4mg 20%
Potassium 685mg 15%

* 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.