Taste of the Mediterranean: Zesty Spaghetti Squash Salad with Feta & Olives

Transport your taste buds straight to the sun-drenched shores of the Mediterranean with our vibrant Spaghetti Squash Salad with Feta & Olives. This delightful dish transforms tender, al dente spaghetti squash into a light and flavorful “noodle” base, perfectly tossed with crisp vegetables, salty feta, briny olives, and a zesty lemon-herb dressing. It’s a refreshing, healthy, and incredibly satisfying meal that’s perfect for a light lunch or a vibrant side dish.

Your Mediterranean Escape At-a-Glance

Get ready to savor the flavors of the Mediterranean!

• Servings: 2
• Total Time: 40-50 minutes
• Nutritional Highlights (approximate):
  • Calories: 300-330
  • Net Fat: 20-24g
  • Carbs: 20-25g
  • Protein: 8-10g

Why This Salad Brings the Sunshine

This salad is a celebration of fresh, simple ingredients that pack a powerful flavor punch. Spaghetti squash serves as a fantastic low-carb alternative to pasta, offering a delicate texture that readily absorbs the bright, tangy dressing. The combination of juicy tomatoes, crisp cucumber, sharp red onion, and the irresistible saltiness of Kalamata olives and feta cheese creates a harmonious blend of textures and tastes. It’s a dish that feels light yet completely satisfying, embodying the fresh and wholesome essence of Mediterranean cuisine.

Gather Your Fresh Ingredients

Here’s what you’ll need to create your colorful Mediterranean masterpiece:

• 1 small spaghetti squash (approximately 2 lbs)
• ½ cup cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted and halved
• ¼ cup red onion, thinly sliced
• 2 ounces crumbled feta cheese (about ½ cup)
• ¼ cup fresh parsley, chopped

For the Dressing:

• 2 tablespoons extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon dried oregano
• ½ teaspoon Dijon mustard
• Salt and freshly ground black pepper to taste

Your Easy Steps to a Refreshing Salad

Follow these straightforward instructions to assemble your vibrant spaghetti squash salad:

1. Roast the Spaghetti Squash: Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise using a sharp knife. Use a spoon to scoop out and discard the seeds and stringy bits from the center. Place the squash halves cut-side down on a baking sheet. Roast for 40-50 minutes, or until the squash is tender enough to easily shred with a fork.
2. Shred the Squash: Once the spaghetti squash is roasted, remove it from the oven and let it cool slightly until it’s comfortable enough to handle. Use a fork to gently scrape out the spaghetti-like strands into a large mixing bowl.
3. Prepare the Dressing: While the squash is roasting, prepare your zesty dressing. In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, dried oregano, Dijon mustard, salt, and freshly ground black pepper until all ingredients are well combined and the dressing is emulsified.
4. Assemble the Salad: Add the diced cucumber, halved cherry tomatoes, pitted and halved Kalamata olives, thinly sliced red onion, crumbled feta cheese, and chopped fresh parsley to the bowl with the spaghetti squash strands.
5. Dress and Serve: Pour the prepared dressing over all the ingredients in the bowl. Toss gently to combine everything thoroughly, ensuring the spaghetti squash and vegetables are well coated with the flavorful dressing.
6. Enjoy! Serve the Mediterranean Spaghetti Squash Salad immediately for a warm, comforting dish, or chill it in the refrigerator for a refreshing cold salad perfect for meal prep.

Our Top Tip for Perfect Spaghetti Squash

For a perfectly cooked spaghetti squash that yields lovely, al dente strands and isn’t mushy, make sure it’s tender enough to shred easily with a fork, but still holds its shape. Roasting it cut-side down on the baking sheet is a fantastic trick. This method helps to steam the inside of the squash, ensuring even cooking, while also preventing the edges from drying out and becoming too crispy.

This Mediterranean Spaghetti Squash Salad with Feta & Olives offers a delicious and healthy way to enjoy all the flavors of the Mediterranean. It’s a vibrant dish that proves healthy eating can be incredibly satisfying and easy to prepare!