Greek Spaghetti Squash Casserole


Spaghetti is a starchy food. In other words, it contains a lot of carbohydrates per serving (about 42 grams, to be precise, and that’s in a serving according to the label, not a typical American serving, which is twice that amount).  Spaghetti squash on the other hand, is not starchy.  It’s one of the few winter squashes that is actually in the category of non-starchy vegetable, with only seven grams of carbohydrates in one cup.  Heck, eat two cups if you must, it’s only fifteen grams, still only one-third the amount found in one serving of spaghetti.  Not only does spaghetti squash have very few carbs, but it also has a lot of nutrients, per calorie, therefore making it a nutrient dense food (as most vegetables are, really).


I try to take advantage of this time of year as much as possible, and purchase as many spaghetti squash as aI can.  I just can’t get enough!  We tried growing them in our garden this year, but failed miserably.  One day we will have spaghetti squash in our garden, you just wait.  Until then, I get it from the store and look for fun recipes to create, such as this casserole. It was so simple and delicious, I’ve made it several times since first discovering it.

Greek Spaghetti Squash Casserole
Serves: 6

  • 1 spaghetti squash, halved and seeded
  • 2 Tbsp. olive oil
  • 1 onion, chopped **
  • 1 clove garlic **
  • 1½ cups chopped tomatoes
  • ¾ cup crumbled feta cheese
  • 3 Tbsp. sliced green or black olives
  • 2 Tbsp. chopped basil

  1. Preheat oven to 250 degrees F. Lightly grease baking sheet.
  2. Place spaghetti squash with cut sides down on the prepared baking sheet, and bake 30 minutes in preheated oven, or until a sharp knife can be inserted with only a little resistance (NOTE: You could also put both halves in a microwave for ~12 minutes, instead of using the oven). Remove squash from oven and set aside to cool enough to be easily handled.
  3. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onion in oil until tender. Add garlic; cook and stir until fragrant, 2 to 3 minutes. Stir tomatoes and cook until tomatoes are warmed through.
  4. Use a large spoon to scoop the stringy pulp from the squash and place in a medium bowl. Toss with the vegetables, feta cheese, olives, and basil. Serve warm.

** If you are following a low FODMAPs diet omit the garlic and onion. Replace the flavor by using a Tuscan or garlic-infused olive oil, instead of plain, and add chopped chives instead of the onion.

Nutrition Information
Serving size: ⅙th of casserole Calories: 130 Fat: 9.5 g Saturated fat: 3.6 g Carbohydrates: 9.1 g Sugar: 2.5 g Sodium: 271 mg Fiber: 1 g Protein: 3.7 g Cholesterol: 17 mg

Nutrition Highlights: Under 150 calories, good source of vitamin A (10% Daily Value), calcium (12% Daily Value), and vitamin C (15% Daily Value)


If you’re thinking it’s not much like a casserole, you’re right.  It wasn’t even made in a casserole dish. But, the recipe was called a casserole, so … it’s a casserole.  It was actually much easier than a casserole, so that’s a plus.  Nick and I chowed down on this for a couple nights.  It tasted great jazzed up with some grilled chicken too (or topped with a dollop of Plain Greek yogurt. Yeah, I said it).  But no, these two extras weren’t necessary. This dish was divine.

DSC_3515 Stay tuned for Friday’s post, which will be a highlight of my Top Ten Weight Loss/Management Products and Foods.  Spaghetti squash might just be on that list.

Enjoy your day!



    • says

      I gave a couple ssqauh to a friend and she called me up wanting to know how to get them open. I had no idea they were so hard. I had a tiny one that didn’t ripen all the way and I took a metal baseball bat to it as I was trying to smash it open for the chickens. That is a good tip for cooking it. I will have to try it. We have some left over pasta sauce so maybe tomorrow for lunch I can give it a go. Yummy.

    • says

      I liked it but I didn’t love the recipe we used. I am going to make it denteriffly next time. We have a whole lot of them to use so I will either love them by summer or never plant them again. I was surprised to see some in the grocery store after we harvested them. I wasn’t sure if they always sold them or I was just blind and over looked them because I didn’t know what they were.

  1. says

    I LOVE spaghetti squash! With tomato sauce and basil and a little cheese, it might be one of my favorite foods. It makes such a great pasta substitute. This “casserole” ;) looks so tasty! And with a little Greek yogurt on top … I’ll take two servings, please :)
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    • says

      I have no idea snowbrush. I’ve alrdeay given some away as I don’t want quite that much. I’m having a hard time as it is finding places to store all the onions, garlic, potatoes, squash, etc. The bucket is metal and is one we picked up at Jerry’s 4 years ago. We have that wheelbarrow and a two-wheeled garden cart. I love both of them but the two-wheeled cart is my go-to for big jobs. Right now it is piled high with garden debris that I am clearing out for winter.

    • says

      I cook mine pretty much the same way. I heat half of it, cut side down, in the maoicwrve in a bit of water, on a glass pie plate, all covered with plastic wrap. can’t recall how long Then carefully loosen the fibers with a fork to keep them long. If its overlooked, the fibers break into short bits, but taste great still. Butter, garlic, Parmesan is my favorite way to go.

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