Mediterranean Stuffed Spaghetti Squash

This Mediterranean Stuffed Spaghetti Squash is a lighter, low-carb twist on a classic pasta bake. The squash serves as a natural bowl filled with savory sausage or ground meat, marinara sauce, veggies, and melted cheese. It’s hearty, flavorful, and balanced — perfect for a healthy weeknight dinner that still feels comforting.

Total Time: 45–50 minutes
Serves: 2–4

Ingredients

Spaghetti Squash

1 medium spaghetti squash, halved lengthwise and seeds removed

1 tbsp olive oil

Salt and black pepper, to taste

Protein

250g (½ lb) Italian turkey sausage, ground beef, or ground chicken

Sauce

1½ cups marinara sauce (store-bought or homemade)

Vegetables

2 cups fresh spinach

2 cloves garlic, minced

½ small onion, finely chopped

Red pepper flakes (optional, for heat)

Cheese

1 cup shredded mozzarella cheese

¼ cup grated parmesan cheese

Seasoning

1 tbsp olive oil (for cooking the filling)

1 tsp Italian seasoning

Salt and pepper, to taste

Instructions

Roast the Spaghetti Squash

Preheat your oven to 400°F (200°C).

Drizzle the cut sides of the squash with olive oil and season with salt and pepper.

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

Roast for 30–40 minutes, until the flesh is tender and easily separates into strands with a fork.

Once done, let it cool slightly. Use a fork to fluff the inside, leaving the shell intact to use as a bowl.

Prepare the Filling

While the squash roasts, heat 1 tbsp olive oil in a large skillet over medium heat.

Add the sausage or ground meat. Cook for 5–7 minutes, breaking it up as it browns.

Add onions and garlic; cook until fragrant and soft, about 2–3 minutes.

Stir in spinach and cook until wilted.

Add marinara sauce, Italian seasoning, red pepper flakes (if using), salt, and pepper. Simmer for 3–5 minutes, until slightly thickened.

Assemble the Stuffed Squash

Reduce oven temperature to 375°F (190°C).

Divide the meat and sauce mixture evenly between the two squash halves.

Sprinkle with mozzarella and parmesan cheese on top.

Return to the oven and bake for 10–12 minutes, or until the cheese is melted and bubbly.

For a golden top, broil for 1–2 minutes at the end.

Serve

Let the squash cool slightly, then serve it right in its shell. Garnish with fresh basil, parsley, or extra parmesan if you like.

Tips & Variations

Choose the Right Squash:
Look for a medium-sized spaghetti squash with a firm shell and bright yellow skin. Smaller ones cook faster and are perfect for single servings, while larger ones are great for sharing.

Speed Up the Roasting:
If you’re short on time, microwave the squash halves for 5–7 minutes before baking. This softens them slightly and cuts the total roasting time in half.

Make It Vegetarian:
Skip the meat and use a mix of chickpeas, lentils, or sautéed mushrooms for a hearty, protein-rich vegetarian version.

Add More Mediterranean Flavors:
Mix in kalamata olives, sun-dried tomatoes, or roasted red peppers to enhance the Mediterranean taste.

Use Different Cheeses:
Try feta, goat cheese, or provolone for a tangy or creamier twist instead of mozzarella and parmesan.

Control the Heat:
If you like spice, add a pinch of crushed red pepper flakes or a drizzle of chili oil over the top before serving.

Get Crispy Cheese Tops:
For a restaurant-style finish, switch the oven to broil for the last 1–2 minutes. Keep an eye on it so the cheese turns golden without burning.

Meal Prep Friendly:
This dish reheats beautifully. Store leftovers in an airtight container for up to 3 days in the fridge. Reheat in the oven to keep the texture crisp.

Make It Creamy:
Stir a tablespoon of Greek yogurt or ricotta into the filling for a creamy, rich texture.

Add Fresh Herbs:
Finish with chopped basil, parsley, or oregano for a bright pop of flavor right before serving.

Q&A

Q: Can I cook the spaghetti squash in the microwave instead of roasting it?
Yes. Place the halved squash (cut side down) in a microwave-safe dish with a bit of water. Cover and microwave for 10–12 minutes, or until the flesh can be easily shredded with a fork.

Q: What can I use instead of marinara sauce?
You can use tomato basil sauce, arrabbiata sauce for a spicier version, or even pesto for a lighter, herb-based twist.

Q: Can I freeze stuffed spaghetti squash?
Yes, but it’s best to freeze the filling separately. The squash itself tends to get watery after thawing. When ready to serve, reheat the filling and bake it in a freshly roasted squash.

Q: Can I make it dairy-free?
Absolutely. Use vegan cheese or skip the cheese and top with a drizzle of olive oil, pine nuts, and extra herbs for flavor.

Q: What can I serve with this dish?
It’s hearty enough on its own, but pairs nicely with a Greek salad, garlic bread, or roasted vegetables.

Nutrition

(per serving, based on 4 servings)

Calories: 310

Protein: 24g

Fat: 18g

Carbohydrates: 16g

Fiber: 4g

Sugar: 6g

Sodium: 520mg

(Values vary depending on meat type, sauce, and cheese used.)

Conclusion

This Mediterranean Stuffed Spaghetti Squash is a wholesome, balanced meal that doesn’t compromise on comfort or flavor. The roasted squash gives a subtle sweetness that pairs perfectly with the savory sausage, marinara, and melted cheese. It’s light enough for a weekday dinner but satisfying enough to replace your favorite pasta dish — proof that healthy eating can still feel indulgent.