Sunday, October 06, 2013

Greek Salad Spaghetti Squash Bowl Recipe (Low-Carb, Gluten-Free)

I'm not sure why I decided to combine Greek Salad and Spaghetti Squash, but this Greek Salad Spaghetti Squash Bowl was definitely a winner.

Greek Salad Spaghetti Squash Bowl

First, thanks to everyone who has given nice feedback about the makeover and new features for Kalyn's Kitchen.   I'm thrilled with the new design, especially the way it will make it easier for anyone who wants to find recipes that are Gluten-Free, Vegan, Meatless, Paleo, Low Carb, or things that Can Freeze.  I am so happy with the new design; thanks again to the fabulous Rand and Jennette!

People ask me all the time where I get recipe ideas, and while it's true I spend plenty of time looking at cookbooks and food magazines and cruising around other food blogs, sometimes an idea just pops into my head and I have no idea where it came from.  That's what happened with these Greek Salad Spaghetti Squash Bowls.  My sister Pam gave me a spaghetti squash and it hung out on the counter for at least a week while I wondered how to make it into some kind of interesting Meatless Monday dish.  Then one day I suddenly had the thought to top the cooked spaghetti squash with a Greek Salad mixture, including plenty of lemony vinaigrette that would drip down and flavor the squash.  I tried this out on my nephew Jake (who is NOT a fan of spaghetti squash) and he gobbled it up, so I think it's fair to say that this recipe is a winner!

This can certainly be a quick make-after-work dinner.  You can prep all the Greek salad ingredients while the squash cooks in the oven (or toaster oven), and you'll probably have time to watch the news before you need to mix the salad ingredients together and spoon it over the cooked squash.  And if you've never been able to warm up to the idea of spaghetti squash as a substitute for pasta, you just might like it this way.

(If you want more meatless recipes, you might might want to follow my Meatless Monday Pinterest Board, which has ideas from Kalyn's Kitchen and some of my favorite food blogs, and I also share a new recipe each week for Meatless Monday at BlogHer.  There are also good meatless ideas on the Meatless Monday Facebook page; give them a like if you're a Meatless Monday fan!)

Cut the spaghetti squash into quarters lengthwise, scrape out seeds, drizzle with a little olive oil, sprinkle with Greek seasoning, and roast about 50 minutes at 400F/200C.

While the squash cooks, cut up a large European cucumber (or 2 small ones) into smallish pieces.  I like to peel off the skin in strips, leaving some stripes of green.

Chop up some green pepper and red onion into pieces a bit smaller than the cucumber.  (These are both optional; omit if you're not a fan.)

Also cut some Kalamata olives and cherry tomatoes in half.  If you have yellow grape tomatoes, they would be pretty here.

Crumble up about 1/3 cup Feta cheese, or a little more if you're in a Feta cheese kind of mood.

Whisk together lemon juice, red wine vinegar, olive oil, oregano, and black pepper to make the lemon vinaigrette.
When the spaghetti squash is done, use a fork to scrape the strands of squash away from the skin.

Discard the skin, and divide the squash into four bowls.  (or save some in the fridge if you're not eating it all right away.)

Combine the salad ingredients in a bowl and then add the dressing and stir to combine.  (I'd add the Feta last so it doesn't break apart too much.  Use all the dressing so there's plenty to soak down on the squash.)

Then spoon a generous amount of the Greek Salad mixture (including some dressing) over the squash and devour!

Greek Salad Spaghetti Squash Bowl
(Makes 4 servings; recipe created by Kalyn with inspiration from a spaghetti squash sitting on the counter that was a gift from her sister Pam!)

1 large spaghetti squash
2 tsp. olive oil (for drizzling on squash)
1 tsp. Greek Seasoning (for seasoning squash)
1 large European cucumber (or 2 smaller cucumbers)
1/4 cup chopped red onion (optional)
1/4 cup chopped green pepper (optional)
1/4 cup Kalamata olives, sliced in half
1/2 cup cherry or grape tomatoes, sliced in half
1/3 cup crumbled Feta cheese
(if you have some fresh Greek oregano, that would be great chopped and added to this.)

Dressing Ingredients:
2 T fresh-squeezed lemon juice (I used my fresh-frozen lemon juice)
2 tsp. red wine vinegar
1/2 tsp. dried Greek Oregano (often just labeled "oregano", but do not use Mexican oregano)
fresh-ground black pepper to taste
1/4 cup olive oil

Preheat oven or toaster oven to 400F/200C.  Cut both ends off the squash. stand it up on the cutting board, and cut into fourths lengthwise.  Scrape out the seeds and stringy parts around the seeds.  Spray a baking sheet with nonstick spray and arrange spaghetti squash cut side up.  Drizzle a little olive oil onto the cut surface of each piece of squash, rub the oil around with your fingers, and sprinkle each one with a little Greek seasoning.  Roast the squash for 50 minutes, or until it strings apart easily with a fork.

While the squash cooks, peel the cucumber in stripes, cut into fourths lengthwise, then cut the strips into pieces about 3/4 inch wide, and put in a bowl.  Chop the red onion and green bell pepper into pieces a little smaller than the cucumber and add to the bowl.  Cut Kalamata olives and cherry or grape tomatoes in half and add to the bowl.  (If you're using fresh oregano, chop up about a tablespoon of that as well.)  Crumble the Feta cheese and set aside. 

In a small bowl or glass measuring cup, mix together the lemon juice, red wine vinegar, dried Greek Oregano, and desired amount of fresh-ground black pepper.  Whisk in the olive oil and set dressing aside.

When the squash is done, let it cool enough to handle; then use a fork to scrape the spaghetti squash strands away from the skin.  Discard the skin and divide the spaghetti squash between four serving bowls.  (Or refrigerate some if you're not eating it all right away.)  

Stir the Greek salad ingredients to combine.  Then add the dressing (and fresh Greek oregano if using) and stir until all the ingredients are coated with dressing.  (It may seem like too much dressing, but you want enough that it will drip down on the squash.)  Gently stir in the crumbled Feta.

Spoon a generous amount of the Greek salad mixture over each bowl of spaghetti squash, making sure you get some of the dressing in each serving.  Eat right away.

The spaghetti squash will last a few days in the fridge.  I would reheat in the microwave just enough to remove the chill.  I don't usually like to refrigerate tomatoes, but the Greek salad mixture could be prepared in advance and tomatoes added when you eat the leftovers.

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South Beach Diet / Low-Carb Diet Suggestions:
This meatless meal would be approved for any phase of the South Beach Diet, and most other types of low-carb eating plans. 

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Tasty Meatless Ideas with Spaghetti Squash:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Spaghetti Squash with Gorgonzola, Dried Cherries, and Pecans ~ Cookin' Canuck

Spaghetti Squash and Chard Gratin ~ Kalyn's Kitchen

Vegetarian Chili over Spaghetti Squash ~ Green Lite Bites

Twice-Baked Spaghetti Squash with Pesto and Parmesan ~ Kalyn's Kitchen

Sinfully Decadent Spaghetti Squash Bake ~ Noble Pig

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

More to Chew On:


  1. I did something similar to this, I had leftovers and froze it. The squash almost liquifies and warmed up, it was kind of like a soup, very tasty!

  2. Pam I haven't frozen spaghetti squash so thanks for the tip!

  3. I like spaghetti squash in it's own right but not as a pasta substitute. I love the idea of the greek salad vinaigrette dripping down to flavor it!

  4. Joanne, it's definitely the way the dressing flavors the squash that makes this so good; glad you like the idea.

    Terri, Greek Seasoning is a mix of herbs used in Greek cooking, usually salt, Greek Oregano, Lemon Peel, Garlic, and Marjoram. It's sold in any grocery store, or if you don't want to buy it just season the squash with a few of those herbs that you have.

  5. What a brilliant idea. I have a spaghetti squash on the counter too.

  6. I love this recipe idea and look forward to making this. Thanks for the inspiration.

  7. Thanks Barbara. I don't know why it always takes me so long to figure out how to use it; I always enjoy it once I finally cook it. Good thing it keeps so long.

  8. Letty, we were writing comments at the same time! So glad you like it!


  9. Made this tonight! YUM!!!!!!
    My hubby loved it too!!!

    Easy to make and a definite WINNER :)

    Thank you!

  10. I cooked this today on Christmas Eve...It was time consuming. I cooked my squash in the microwave 15 min. split in half seeds removed trying to save time...I didn't enjoy the dressing..I thought it was blah so I went and searched for a good Greek dressing...Otherwise yummy...

    1. Glad you were able to adapt it to suit your taste.


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