Mediterranean-Style Stuffed Spaghetti Squash with Chicken, Tomato, Spinach, and Feta
This Mediterranean-Style Stuffed Spaghetti Squash is a light, flavorful, and nutritious dish packed with lean protein, fresh vegetables, and tangy feta cheese. Roasted spaghetti squash serves as the perfect low-carb base, while seasoned chicken, juicy tomatoes, and spinach add vibrant Mediterranean flavors. Topped with creamy feta, this meal is both satisfying and healthy.
Recipe Details
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories per Serving: ~380 kcal
Ingredients
For the Spaghetti Squash:
2 medium spaghetti squash
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
For the Mediterranean Chicken Filling:
2 boneless, skinless chicken breasts (diced)
1 tbsp olive oil
3 cloves garlic (minced)
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
½ tsp paprika
1 cup cherry tomatoes (halved)
2 cups fresh spinach (chopped)
½ tsp red pepper flakes (optional)
¼ cup Kalamata olives (sliced, optional)
½ cup crumbled feta cheese
1 tbsp fresh lemon juice
2 tbsp fresh parsley (chopped, for garnish)
Instructions
Step 1: Roast the Spaghetti Squash
1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Brush the inside with olive oil, then sprinkle with salt and black pepper.
4. Place the squash halves cut-side down on a baking sheet.
5. Roast for 30-40 minutes, or until the squash is tender and can be easily scraped into strands with a fork.
Step 2: Prepare the Mediterranean Chicken Filling
1. While the squash is roasting, heat 1 tbsp olive oil in a large skillet over medium heat.
2. Add the diced chicken and season with salt, black pepper, oregano, and paprika.
3. Cook for 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through.
4. Add the garlic and cook for 30 seconds until fragrant.
5. Stir in the cherry tomatoes, spinach, and red pepper flakes. Cook for 2-3 minutes until the spinach is wilted.
6. Remove from heat and stir in the lemon juice and kalamata olives (if using).
Step 3: Assemble the Stuffed Squash
1. Once the spaghetti squash is done roasting, use a fork to scrape the inside into spaghetti-like strands, but leave some attached to the shell.
2. Divide the Mediterranean chicken filling evenly among the squash halves.
3. Top with crumbled feta cheese.
Step 4: Bake and Serve
1. Return the stuffed squash to the oven and bake for 5 minutes, just until the feta is slightly melted.
2. Remove from the oven and garnish with fresh parsley.
3. Serve warm and enjoy!
Nutritional Information
(Per Serving)
Calories: ~380 kcal
Protein: ~35g
Carbohydrates: ~28g
Fats:~16g
Fiber: ~7g
Sodium: ~550mg
Recipe Notes
Meal Prep: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F for 10 minutes or in the microwave.
Low-Carb Option: Spaghetti squash is already low in carbs, but you can reduce tomatoes and onions if you need to cut down further.
Vegetarian Alternative: Swap chicken for chickpeas or tofu for a plant-based version.
Extra Flavor Boost: Add a drizzle of balsamic glaze or a spoonful of hummus on top before serving.
Storage Tip: If you plan to store for meal prep, keep the filling separate from the squash to prevent sogginess.
Frequently Asked Questions
1. Can I use pre-cooked chicken?
A:Yes! If using rotisserie chicken or pre-cooked chicken, add it when stirring in the tomatoes and spinach to prevent it from drying out.
2. What other cheese can I use?
A:Try goat cheese, Parmesan, or shredded mozzarella for different flavors.
3. Can I freeze this recipe?
A:Freezing is not recommended because the spaghetti squash can become mushy when thawed. It’s best enjoyed fresh!
4. How do I make it spicier?
A:Increase the red pepper flakes or drizzle some harissa or sriracha before serving.
5. What side dishes go well with this?
A:A Greek salad, tzatziki sauce, or roasted eggplant would pair beautifully with this dish.
This Mediterranean-Style Stuffed Spaghetti Squash is a delicious, well-balanced meal with lean protein, fresh vegetables, and bold flavors. Whether for a weeknight dinner or meal prep, it’s an easy and healthy choice! Enjoy!