Mediterranean Chicken-Stuffed Spaghetti Squash

Mediterranean Chicken-Stuffed Spaghetti Squash

Mediterranean Chicken-Stuffed Spaghetti Squash is a light yet filling dish that transforms spaghetti squash into a healthy, low-carb base for tender chicken, fresh vegetables, and classic Mediterranean flavors. Each “squash boat” is packed with juicy seasoned chicken, tomatoes, olives, feta, and herbs, then baked until warm and bubbly. It’s a great way to enjoy a grain-free Mediterranean-inspired meal while still feeling comforted and satisfied.

Total Time:

Prep: 15 minutes
Cook: 40-45 minutes
Total: 55-60 minutes
Servings: 2-3 (makes 2 stuffed squash halves)

Ingredients

For the Spaghetti Squash:

1 medium spaghetti squash (about 2–2.5 lbs / 900–1100g)

1 tbsp olive oil

Salt & black pepper, to taste

For the Chicken Filling:

1 large boneless, skinless chicken breast (about 250g), diced

1 tbsp olive oil

1 tsp dried oregano

1/2 tsp garlic powder

1/4 tsp smoked paprika

Salt & pepper, to taste

Mediterranean Mix-Ins:

1/2 cup cherry tomatoes, halved

1/4 cup Kalamata olives, sliced

1/3 cup crumbled feta cheese

1/4 cup diced cucumber (for garnish, optional)

2 tbsp red onion, finely diced

2 tbsp chopped fresh parsley or basil

Juice of 1/2 lemon

1/4 cup hummus or tzatziki (optional for serving)

Instructions

Roast the Spaghetti Squash:

Preheat oven to 400°F (200°C).

Cut the squash in half lengthwise and scoop out the seeds.

Drizzle the insides with olive oil, and season with salt and pepper.

Place cut-side down on a baking sheet lined with parchment.

Roast for 35-40 minutes, or until the flesh is tender and strands easily pull apart with a fork.

Cook the Chicken:

While the squash roasts, heat olive oil in a skillet over medium heat.

Season the diced chicken with oregano, garlic powder, smoked paprika, salt, and pepper.

Cook for 5-7 minutes, stirring occasionally, until the chicken is fully cooked and golden. Remove from heat.

Mix the Filling:

In a large bowl, combine the cooked chicken, cherry tomatoes, olives, feta, red onion, parsley or basil, and lemon juice.

Toss together gently. Adjust salt and pepper if needed.

Assemble the Squash Boats:

Once the spaghetti squash is cooked, flip the halves over and use a fork to shred the insides into “spaghetti-like” strands, leaving them inside the shell.

Spoon the Mediterranean chicken mixture evenly over each squash half.

Optionally, drizzle with extra olive oil or a spoonful of hummus or tzatziki on top for creaminess.

Serve:

Garnish with fresh cucumber, extra herbs, and more feta if desired.

Serve warm, directly from the squash shells.

Optional Additions:

Sprinkle with pine nuts for crunch

Add sun-dried tomatoes for richer flavor

Use ground chicken or turkey as a variation

Top with shredded mozzarella or Parmesan, then broil for a melty finish

Tips & Variations 

Tips:

Cut Carefully: Use a sharp knife to slice the squash lengthwise. If it’s too tough, microwave the whole squash for 2-3 minutes to soften it slightly.

Don’t Overcook the Squash: Roast just until tender. Overcooking can make the squash watery and mushy.

Make It Creamier: Mix a spoonful of Greek yogurt or hummus into the chicken mixture before stuffing for a creamier texture.

Meal Prep Friendly: Prepare the components ahead of time. The cooked squash and chicken filling can be stored separately for up to 3 days and assembled when ready to eat.

Variations:

Vegetarian Option: Replace the chicken with chickpeas, white beans, or falafel crumbles.

Dairy-Free: Omit the feta or use a dairy-free cheese alternative.

Spicy Mediterranean: Add a pinch of red pepper flakes or drizzle with harissa for heat.

Pesto Style: Swap the oregano seasoning for a few tablespoons of basil or spinach pesto in the filling.

Seafood Version: Use shrimp or salmon instead of chicken for a lighter, seafood-forward variation.

Q&A

Q: Can I microwave the spaghetti squash instead of roasting it?
A: Yes! Place squash halves cut-side down in a microwave-safe dish with a little water and cover. Microwave for 10-12 minutes, or until tender.

Q: Can I freeze the leftovers?
A: You can freeze the chicken filling, but it’s not recommended to freeze spaghetti squash—it tends to get watery when thawed.

Q: How do I make this more filling?
A: Serve with a side of pita bread, quinoa salad, or a Greek salad for a heartier meal.

Q: Can I cook the chicken in the oven with the squash?
A: Yes! Spread the seasoned diced chicken on a parchment-lined sheet pan and roast at 400°F (200°C) for about 12-15 minutes alongside the squash.

Nutrition Facts (Per Stuffed Half Approximate)

Note: Optional toppings like hummus, tzatziki, or pine nuts will alter nutrition slightly.

Conclusion

Mediterranean Chicken-Stuffed Spaghetti Squash is a wholesome, low-carb, and flavorful meal that captures the essence of Mediterranean eating—fresh vegetables, lean protein, herbs, and healthy fats. It’s a creative way to enjoy squash as a main course while keeping the meal light but satisfying. The recipe is easy to adapt for various diets and can be made ahead for quick weeknight dinners.