Mediterranean Spaghetti Squash Salad: A Healthy, Flavorful, and Versatile Delight

Embark on a culinary journey to the sun-drenched coasts of the Mediterranean with our vibrant Mediterranean Spaghetti Squash Salad. This recipe is a true celebration of fresh, wholesome ingredients, expertly combined to create a dish that is not only incredibly delicious but also remarkably healthy. Perfect for those seeking plant-forward, low-carb options, this salad seamlessly blends the tender, pasta-like strands of spaghetti squash with a medley of crisp vegetables, briny olives, tangy feta, and a zesty homemade dressing. Whether you’re looking for a light yet satisfying side or a nutritious main course, this versatile salad is destined to become a staple in your kitchen, especially during the warmer months.

Why You’ll Fall in Love with This Mediterranean Spaghetti Squash Salad

There are countless reasons to adore this Mediterranean Spaghetti Squash Salad. Its appeal lies not just in its refreshing taste but also in its impressive nutritional profile and adaptability. Here’s what makes this salad an absolute must-try:

• Healthy & Wholesome: Packed with nutrient-rich vegetables, heart-healthy olive oil, and fiber-rich spaghetti squash, this salad supports a balanced diet. It’s naturally low in carbohydrates and rich in vitamins, minerals, and antioxidants.
• Plant-Forward Goodness: While it includes feta cheese, the bulk of this salad comes from fresh produce, making it an excellent choice for those prioritizing plant-based eating. It’s easy to make it completely vegan by simply omitting the feta or using a plant-based alternative.
• Light & Refreshing: The crisp cucumber, juicy tomatoes, and vibrant herbs, all tossed in a zesty red wine vinaigrette, make this salad incredibly refreshing. It’s an ideal dish for hot summer days or as a lighter alternative to heavier meals.
• Amazingly Versatile: Enjoy it as a standalone light lunch, a vibrant side dish for grilled meats or fish, or transform it into a more substantial meal by adding your favorite protein. Its robust flavors make it suitable for any occasion, from casual weeknight dinners to elegant potlucks.
• Effortless Preparation: Once your spaghetti squash is cooked, assembling this salad is quick and straightforward. It’s a fantastic recipe for busy individuals who want to enjoy gourmet flavors without spending hours in the kitchen.

The Star of the Show: Spaghetti Squash

Spaghetti squash is a unique and incredibly versatile winter squash, renowned for its stringy, pasta-like flesh when cooked. It’s a fantastic low-carb, gluten-free alternative to traditional pasta, making it a favorite among health-conscious eaters and those following specific dietary regimens.

Nutritional Powerhouse

Beyond its culinary versatility, spaghetti squash is a nutritional powerhouse. It’s low in calories and carbohydrates, yet high in dietary fiber, which aids digestion and promotes satiety. It also boasts a good supply of essential vitamins and minerals, including Vitamin A, Vitamin C, potassium, and B vitamins, contributing to overall health and well-being. Its mild, slightly sweet flavor acts as a perfect canvas for bolder Mediterranean ingredients.

How to Prepare Spaghetti Squash for the Perfect Salad

The key to this salad lies in perfectly cooked spaghetti squash. While you can use any method you prefer, here are two popular options that yield wonderful results:

Roasting for a Richer Flavor

Roasting brings out the natural sweetness of spaghetti squash and gives it a slightly caramelized edge. To roast:

1. Preheat your oven to 400°F (200°C).
2. Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds and stringy bits.
3. Drizzle the cut sides with a little olive oil and season generously with salt and pepper.
4. Place the squash halves cut-side down on a baking sheet.
5. Roast for 30-45 minutes, or until fork-tender. Cooking time will vary depending on the size of your squash.

Grilling for a Smoky Summer Twist

For a fantastic summer vibe, grilling your spaghetti squash adds a delightful smoky char. This method is particularly enjoyable when the weather is warm and you’re already firing up the grill.

1. Prepare the squash as you would for roasting (halve, deseed, oil, salt, pepper).
2. Preheat your grill to medium heat.
3. Place the squash halves cut-side down directly on the grill grates.
4. Grill for 30-40 minutes, rotating occasionally, until the squash is tender and slightly charred.

Once cooked by either method, let the squash cool slightly. Then, using a fork, gently scrape the flesh to create those wonderful spaghetti-like strands. You’ll need approximately 2-3 cups of shredded squash for this recipe, which typically comes from about half a medium (2.5-3 pound) squash. Cooking the squash in advance allows it ample time to cool, making the shredding process easier and ensuring your salad remains chilled and crisp.

Essential Ingredients for a Burst of Mediterranean Flavor

The beauty of Mediterranean cuisine lies in its reliance on fresh, simple, and high-quality ingredients. Each component in this salad plays a crucial role in building its irresistible flavor profile.

For the Vibrant Salad Base

• Cooked Spaghetti Squash: The low-carb “noodles” that form the hearty foundation of our salad, offering a mild sweetness and satisfying texture.
• Cucumber: Adds a refreshing crunch and cooling element, essential for balancing the richer flavors. English cucumbers are preferred for their fewer seeds and thinner skin.
• Grape Tomatoes: Bursts of sweet and juicy flavor, providing a delightful pop of color and a boost of antioxidants.
• Red Onion: Offers a sharp, pungent bite that beautifully contrasts with the other ingredients. Thinly sliced red onion adds both flavor and visual appeal.
• Kalamata Olives: These dark, briny Greek olives contribute a rich, savory depth and healthy monounsaturated fats, embodying the true essence of Mediterranean taste.
• Fresh Parsley: A generous handful of fresh, chopped parsley brightens the entire salad with its herbaceous, slightly peppery notes and vibrant green color.
• Feta Cheese: Crumbled feta provides a creamy, salty, and tangy element that brings all the flavors together. For a vegan version, simply omit or use a plant-based feta alternative.

Crafting the Simple, Zesty Dressing

A great salad needs a great dressing, and this one is no exception. Our simple vinaigrette is made with just three core ingredients, yet it delivers a powerful punch of flavor that ties the entire salad together.

• Red Wine Vinegar: Provides the essential tang and acidity, cutting through the richness and brightening the vegetables.
• Fresh Garlic: Minced garlic adds an aromatic, pungent kick that is characteristic of Mediterranean cooking. Using fresh garlic makes a significant difference in flavor.
• Extra Virgin Olive Oil: The cornerstone of Mediterranean cuisine, extra virgin olive oil provides healthy fats, a silky texture, and a distinctive fruity-peppery flavor. Choose a good quality oil for the best results.

Step-by-Step Guide to Crafting Your Mediterranean Spaghetti Squash Salad

Assembling this salad is a breeze, especially if you’ve prepared your spaghetti squash in advance. Follow these simple steps to create a masterpiece of Mediterranean flavors:

1. Prepare the Dressing: In a large mixing bowl, combine the red wine vinegar and minced garlic. Whisk them together thoroughly. Slowly drizzle in the extra virgin olive oil while continuing to whisk vigorously until the dressing is well emulsified. This method ensures a smooth and cohesive dressing.
2. Marinate the Vegetables: Add the chopped red onion, quartered English cucumber, and quartered grape tomatoes to the bowl with the dressing. Incorporate the roughly chopped fresh parsley and pitted Kalamata olives. Toss the ingredients gently to ensure all vegetables are lightly coated with the dressing. Let this mixture sit for about 5 minutes. This brief marination period allows the flavors to meld and the vegetables to absorb some of the zesty dressing, enhancing their taste.
3. Combine with Squash and Feta: To the marinated vegetables, add the cooled and shredded spaghetti squash. Finally, crumble the feta cheese over the top. Toss all the ingredients gently once more, making sure everything is evenly distributed without overmixing, which could break down the delicate squash strands.
4. Season to Taste: Taste the salad and adjust seasoning with salt and freshly ground black pepper as needed. If your spaghetti squash was seasoned during cooking, you might need less salt.

Your Mediterranean Spaghetti Squash Salad is now ready to be enjoyed! While it’s delicious immediately after preparation, allowing it to chill in the refrigerator for at least 30 minutes, or even a few hours, allows the flavors to deepen and harmonize beautifully. This makes it an ideal make-ahead option for meal prep or entertaining.

Customization & Serving Ideas: Make It Your Own

One of the greatest attributes of this Mediterranean Spaghetti Squash Salad is its incredible versatility. Feel free to experiment with additions and substitutions to suit your dietary preferences and available ingredients.

Boost Your Protein

To transform this salad into a more substantial and satisfying main course, consider adding a protein source:

• Plant-Based Protein: Rinse and drain a can of chickpeas (garbanzo beans) and add them along with the other vegetables to marinate. White beans or lentils would also be excellent choices.
• Lean Animal Protein: Grilled chicken breast, pan-seared shrimp, flaked salmon, or even thinly sliced hard-boiled eggs can be wonderful additions. These proteins complement the Mediterranean flavors perfectly.

Add More Veggies & Herbs

Enhance the nutritional value and complexity of the salad with additional vegetables or herbs:

• Colorful Bell Peppers: Diced red, yellow, or orange bell peppers add sweetness and extra crunch.
• Artichoke Hearts: Marinated artichoke hearts, quartered, bring a tangy, slightly briny flavor.
• Sun-Dried Tomatoes: For a concentrated burst of sweet and savory tomato flavor.
• Fresh Herbs: Experiment with fresh mint, oregano, or dill for different aromatic notes that are classic in Mediterranean cuisine.

Cheese & Dressing Alternatives

• Vegan Feta: Easily make this salad fully vegan by opting for a good quality plant-based feta cheese.
• Other Cheeses: If you’re not a fan of feta, consider goat cheese for a creamier, tangier profile, or even shaved Parmesan for a different savory kick.
• Lemon Vinaigrette: While the red wine vinegar dressing is fantastic, a simple lemon vinaigrette can also work beautifully, offering a bright, citrusy alternative.

Perfect Pairings

This salad is incredibly versatile as a side dish. Serve it alongside:

• Grilled Meats or Seafood: It complements grilled chicken, lamb skewers, or fresh fish wonderfully.
• Plant-Based Mains: As mentioned in the original recipe, making some vegan falafel burgers to accompany this salad creates a delightful and wholesome Mediterranean meal.
• Bread & Dips: Enjoy it with warm pita bread, a dollop of hummus, or tzatziki for a complete mezze experience.

Tips for the Best Mediterranean Spaghetti Squash Salad

To ensure your Mediterranean Spaghetti Squash Salad is always at its best, keep these tips in mind:

• Make-Ahead Magic: This salad is an excellent candidate for meal prep. In fact, the flavors often improve and deepen after a few hours or overnight in the refrigerator, making it perfect for packing a healthy lunch or preparing for a gathering.
• Optimal Storage: For the best texture and freshness, consume this salad within 1 to 2 days of preparation. Beyond that, the spaghetti squash and cucumber can start to release too much moisture, leading to a softer texture. Store it in an airtight container in the refrigerator.
• Adjusting Quantity: This recipe makes a generous salad, ideal for sharing at a potluck or feeding a family. If you’re making it just for yourself or one other person, consider using the lesser amount of spaghetti squash (about 2 cups) to ensure it’s enjoyed at its peak freshness. The provided quantity of dressing is sufficient for up to 3 cups of shredded spaghetti squash.
• Seasoning is Key: Always taste and adjust the seasoning before serving. If your cooked spaghetti squash was unseasoned, you might want to add a pinch more salt and pepper to the dressing before tossing it with the vegetables. The saltiness of the feta and olives will also play a role, so add gradually.
• Quality Ingredients Matter: Since this salad features fresh produce so prominently, the quality of your ingredients will directly impact the final flavor. Choose ripe tomatoes, crisp cucumbers, and good quality extra virgin olive oil for the most authentic and delicious result.

With its vibrant colors, refreshing flavors, and healthy ingredients, this Mediterranean Spaghetti Squash Salad is a dish you’ll want to make all year long. It’s a versatile, crowd-pleasing option that perfectly embodies the healthy and delicious spirit of Mediterranean cooking.

📖 Recipe

Rating: 5 out of 5 stars from 88 votes

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Mediterranean Spaghetti Squash Salad

A terrific and healthy salad using spaghetti squash!

Prep Time: 10 mins

Cook Time: 0 mins

Marinate time: 5 mins

Total Time: 15 mins

Course: Salad

Cuisine: Mediterranean

Servings: 12

Calories: 79kcal

Author: Sula

Ingredients

• 3 Tablespoons red wine vinegar
• 1 Garlic clove, minced
• 2 Tablespoons olive oil, extra virgin
• ½ cup red onion, chopped
• ½ English cucumber, quartered lengthwise and cut into ½ inch pieces
• 1 pint grape tomatoes, quartered
• ½ cup Kalamata olives, pitted and chopped roughly
• ¼ cup fresh parsley, chopped
• ½ a medium spaghetti squash, cooked, cooled and shredded (about 2-3 cups)
• 4 ounces feta cheese, crumbled

Instructions

1. In a large bowl, whisk the vinegar and minced garlic. Continue whisking while slowly drizzling in the oil.
2. Add chopped onion, cucumber, and tomato to the bowl, plus the parsley and olives. Toss lightly to coat and let sit about 5 minutes to marinade.
3. Add spaghetti squash and feta cheese, toss gently. Season with salt and pepper to taste.

Video

Notes

I usually cook my spaghetti squash with salt and pepper. Because of this, I do not adjust until everything is assembled. If your cooked squash is unseasoned, add some salt and pepper to the dressing before tossing with the vegetables.

Nutrition

Calories: 79kcal | Carbohydrates: 6g | Protein: 2g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 203mg | Potassium: 183mg | Fiber: 1g | Sugar: 3g | Vitamin A: 557IU | Vitamin C: 9mg | Calcium: 69mg | Iron: 1mg

Nutrition values are estimates only, using online calculators. Please verify using your own data.

Embrace the Flavors of the Mediterranean

This Mediterranean Spaghetti Squash Salad is more than just a recipe; it’s an invitation to savor the vibrant, healthful essence of Mediterranean cuisine. Its balance of fresh produce, wholesome spaghetti squash, and aromatic dressing creates a harmonious blend of textures and tastes that will delight your palate.

Whether you’re aiming for a low-carb meal, a plant-forward option, or simply a refreshing dish for any time of year, this salad delivers. It’s a testament to how simple ingredients, thoughtfully combined, can yield extraordinary results. So, gather your fresh ingredients, prepare your spaghetti squash, and get ready to enjoy a salad that is as nourishing as it is delicious. Your taste buds and your body will thank you!