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Keto Mediterranean Spaghetti Squash - Bright, Flavorful, and Low-Carb

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 medium spaghetti squash (about 2.5–3 pounds)
  • 3 tablespoons extra-virgin olive oil, divided
  • 3 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • 1/3 cup Kalamata olives, pitted and sliced
  • 1 tablespoon capers, rinsed
  • 1/4 teaspoon crushed red pepper flakes (optional, to taste)
  • 1 teaspoon dried oregano (or 1 tablespoon fresh, chopped)
  • 1/2 teaspoon dried thyme (or 1 teaspoon fresh, chopped)
  • Zest of 1 lemon, plus 1–2 tablespoons fresh lemon juice
  • 1/3 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley (or basil)
  • 2 tablespoons toasted pine nuts (optional but recommended)
  • Salt and black pepper, to taste

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
  2. Cut the squash safely: Slice the spaghetti squash in half lengthwise. If it’s tough to cut, microwave it for 3–4 minutes to soften. Scoop out the seeds.
  3. Season and roast: Brush the cut sides with 1 tablespoon olive oil, and season with salt and pepper. Place cut-side down on the baking sheet. Roast for 35–45 minutes, until the skin yields easily when pressed and the strands pull apart with a fork.
  4. Make the Mediterranean topping: While the squash roasts, heat 2 tablespoons olive oil in a skillet over medium. Add garlic and cook 30–45 seconds until fragrant. Stir in tomatoes, olives, capers, red pepper flakes, oregano, and thyme. Cook 3–4 minutes, just until the tomatoes soften.
  5. Brighten with lemon: Remove the skillet from heat. Stir in lemon zest and 1 tablespoon lemon juice. Taste and adjust with more lemon, salt, or pepper as needed.
  6. Shred the squash: When the squash is done, flip it cut-side up. Use a fork to rake the flesh into spaghetti-like strands, keeping them in the shells or transferring to a large bowl.
  7. Combine: Pour the warm topping over the squash strands. Toss gently to coat so the flavors soak in without breaking up the strands too much.
  8. Finish and garnish: Sprinkle with feta, parsley, and toasted pine nuts. Add an extra drizzle of olive oil if you like richness. Serve warm.