Roasted Spaghetti Squash with Tomatoes, Feta, and White Beans is the fresh, flavour-packed side or veggie main you’ve been looking for! This light, vibrant dish is loaded with Mediterranean goodness—juicy tomatoes, briny capers, creamy white beans and feta, and a sprinkle of fresh herbs. Perfect for meal prep, it’s delicious served cold as a bring-to-work lunch or warm as a satisfying vegetarian main.
Ingredients for Mediterranean Spaghetti Squash with Tomatoes and Feta
- Spaghetti Squash: Roasted until tender and shredded into spaghetti-like strands. Aim for one around 1.3 kg, or use two smaller squashes to reduce roasting time.
- Tomatoes: Grape or cherry tomatoes add sweetness; halving them helps release juices.
- Garlic: Adds depth and fragrance—mince for easy mixing.
- Capers: Briny and bold, they bring a Mediterranean touch.
- White Beans: Butter beans, cannellini, or navy beans work well; drain and rinse before using.
- Feta Cheese: Crumbled feta adds creamy, salty bites throughout.
- Olive Oil, Red Wine Vinegar, and Red Pepper Flakes: Simple yet flavourful dressing.
- Fresh Herbs: Use parsley, mint, or basil (or mix them) for color and freshness.
Buying Spaghetti Squash
Spaghetti squash, with its pale cream to bright yellow skin and mild flavour, is an excellent low-calorie, low-fat alternative to pasta. When roasted, its unique texture shreds into spaghetti-like strands, making it a perfect choice for lighter meals. For the best quality, look for this squash at your local farmer’s market or a well-stocked organic supermarket.
Spaghetti squash is in season from September through December, making fall the ideal time to enjoy it. Try this simple, vegetarian recipe to start, and for more variety, you might like my recipe for Spaghetti Squash with Salsiccia Ragu or this Sausage Stuffed Butternut Squash recipe.
Preparing this Spaghetti Squash Recipe – Here’s How!
- Roast the Squash
Slice the squash in half, remove the seeds, and place cut-side down on a baking sheet. Roast until tender and easily scraped into spaghetti-like strands. - Prepare the Tomato and Bean Mixture
In a skillet, heat olive oil and cook the garlic. Add tomatoes, seasonings, capers, and white beans, cooking until the tomatoes soften. Stir in feta and herbs, then remove from heat. - Assemble the Dish
Place the oven-roasted squash strands on a serving platter, top with the tomato mixture, and garnish with extra feta and fresh herbs if desired.
For exact ingredients and measurements, refer to the recipe card below.
5 Reasons to Love This Roasted Spaghetti Squash Recipe
- Low-Carb and Light: A perfect pasta alternative for lighter meals.
- Quick and Easy: Minimal prep for big, Mediterranean flavour.
- Satisfying Yet Simple: Hearty with squash, beans, and feta but still light.
- Bold Flavour: Briny capers, creamy feta, and fresh herbs make it vibrant.
- Nutritious: Packed with fibre, vitamins, and plant-based protein.
Roasted Spaghetti Squash with Tomatoes, Feta, and White Beans
Ingredients
- 1 spaghetti squash (approx. 1.3 kg)
- 500 g grape or cherry tomatoes, halved
- 3 cloves garlic, minced
- 1 tablespoon capers, drained
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1/8 teaspoon red pepper flakes, or to taste
- sea salt and freshly ground pepper, to taste
- 1 x 400 g can butter beans (or other white beans), drained and rinsed
- 120 g feta cheese, crumbled, plus extra for garnish
- 3 tablespoons fresh parsley, mint, or basil, chopped (or a combination), plus more for garnish
Method
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Prepare the Spaghetti Squash: Preheat the oven to 400°F / 200°C (180°C fan-assisted). Halve the spaghetti squash lengthwise and scoop out the seeds. Place cut-side down on a parchment-lined baking sheet and roast for about 1 hour, or until the flesh is tender and can easily be pierced with a fork.
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Make the Tomato Topping: Meanwhile, heat the olive oil in a large skillet over medium heat. Add the minced garlic and cook until fragrant, about 1 minute. Stir in the halved tomatoes, red pepper flakes, and season with salt and pepper. Cook for 2-3 minutes, stirring occasionally, until the tomatoes start to soften and release their juices. Add the capers, red wine vinegar, and drained beans. Reduce the heat to medium-low and cook for 5 minutes to warm the beans and combine flavours. Stir in the crumbled feta and remove from heat. Add fresh herbs and gently mix.
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Assemble and Serve: When the squash is ready, use a fork to scrape the flesh into strands and season with a little salt and pepper. Transfer the spaghetti squash strands to a serving platter. Spoon the tomato-bean mixture over the top, and garnish with additional feta and fresh herbs. Serve and enjoy!
Notes
- Storage: Store in an airtight container in the refrigerator for up to 3 days.
- Reheating: Warm it up on the stovetop or in the microwave for a cozy meal.
- Enjoy Cold: This spaghetti squash recipe can also be enjoyed served cold! The flavours of the tomatoes, capers, feta, and herbs meld beautifully when chilled, making it a refreshing option for lunch or a light meal. Just give it a quick stir to refresh the ingredients before serving.
For a relaxing atmosphere in the kitchen I recommend my personal Elle Republic: Chilled Out Kitchen Tunes Playlist on Spotify.
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