This Spaghetti Squash with Chicken and Mediterranean Vegetables is a wholesome and flavorful meal that is both satisfying and nutritious. The roasted spaghetti squash acts as a perfect low-carb alternative to pasta, soaking up the rich flavors of the sautéed garlic cherry tomatoes, spinach, and creamy feta cheese. Juicy, perfectly seasoned chicken adds a boost of protein, making this dish a well-balanced, nourishing choice for any meal. Whether you’re looking for a gluten-free dinner option or simply want to enjoy the fresh and vibrant flavors of Mediterranean cuisine, this dish is a must-try. The best part? It’s easy to make, meal-prep friendly, and perfect for busy weeknights! Serve it as a standalone meal or pair it with a crisp side salad for a restaurant-quality experience at home.
Full Recipe:
Ingredients:
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Spaghetti Squash:
- 2 medium spaghetti squash
- 2 tablespoons olive oil
- Salt and pepper to taste
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Chicken:
- 2 tablespoons olive oil
- 1 lb skinless, boneless chicken thighs or breasts
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
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Vegetables & Cheese:
- 10 oz fresh spinach
- 4 cloves garlic, minced
- 6 oz cherry tomatoes, halved
- 6 oz crumbled feta cheese
- Fresh thyme for garnish
Directions:
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Roast the Spaghetti Squash:
- Preheat oven to 400°F (200°C).
- Cut each spaghetti squash in half lengthwise and scoop out the seeds.
- Drizzle with olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
- Roast for 30-40 minutes or until the squash is tender and strands can be easily scraped with a fork.
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Cook the Chicken:
- In a large skillet, heat olive oil over medium heat.
- Season the chicken with smoked paprika, oregano, salt, and pepper.
- Cook for 10-20 minutes, flipping halfway, until fully cooked.
- Remove from the pan and slice into thin strips.
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Prepare the Veggie Mixture:
- Using the same skillet, sauté the minced garlic, cherry tomatoes, and spinach for 5-10 minutes until softened.
- Stir in the crumbled feta cheese and season with salt and pepper to taste.
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Assemble the Dish:
- Remove the spaghetti squash from the oven and scrape the strands with a fork to loosen them.
- Stuff each squash half with the sautéed vegetable mixture.
- Top with the sliced chicken and garnish with fresh thyme.
Prep Time: 20 minutes | Cooking Time: 40 minutes | Total Time: 1 hour
Kcal: 551 kcal | Servings: 4 servings
Why Spaghetti Squash is a Game-Changer
Spaghetti squash is often considered a superstar ingredient in the world of healthy eating. Unlike traditional pasta, which is high in refined carbohydrates, spaghetti squash is naturally low in calories and carbs, making it an excellent alternative for those looking to manage their weight or blood sugar levels.
One of the most fascinating aspects of spaghetti squash is its unique texture. When cooked, the flesh naturally separates into thin, noodle-like strands, making it an ideal base for a variety of dishes. It absorbs flavors beautifully, whether paired with classic Italian sauces, roasted vegetables, or, as in this recipe, savory Mediterranean ingredients like garlic, spinach, and feta cheese.
Additionally, spaghetti squash is packed with fiber, vitamins, and minerals, including:
- Vitamin A (supports vision and immune function)
- Vitamin C (an antioxidant that promotes skin health and boosts immunity)
- Potassium (helps regulate blood pressure and muscle function)
- Beta-carotene (a powerful antioxidant with anti-inflammatory benefits)
By incorporating spaghetti squash into your meals, you’re not only reducing your reliance on processed grains but also increasing your intake of essential nutrients that support overall well-being.
The Mediterranean Influence: A Flavorful and Healthy Twist
The Mediterranean diet is widely regarded as one of the healthiest eating patterns in the world. It emphasizes fresh vegetables, lean proteins, healthy fats, and herbs, all of which contribute to both exceptional flavor and numerous health benefits. This recipe embodies the core principles of Mediterranean cuisine by featuring fresh produce, olive oil, and feta cheese—a winning combination that delivers a rich yet balanced flavor profile.
Each component of this dish contributes to its deliciousness:
- Chicken provides a lean source of protein, keeping you full and energized.
- Cherry tomatoes add a burst of sweetness and acidity, balancing the dish’s savory elements.
- Spinach infuses the dish with vitamins and minerals while adding a pop of color and freshness.
- Feta cheese offers a creamy, tangy contrast that enhances the dish’s Mediterranean flavors.
- Olive oil ties everything together with its subtle richness and heart-healthy benefits.
This recipe is not only a feast for the taste buds but also a nourishing meal that supports heart health, digestion, and overall well-being.
Perfect for Any Occasion
One of the best things about this Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta is its versatility. Whether you’re looking for a quick and easy weeknight dinner, a meal-prep-friendly option, or an impressive dish to serve guests, this recipe checks all the boxes.
Weeknight Dinner Hero
With a bit of prep work, this meal can come together in about an hour most of which is hands-off roasting time. Simply roast the spaghetti squash, cook the chicken, and toss everything together for a meal that feels special but requires minimal effort.
Meal-Prep Friendly
Because it reheats beautifully, this dish is a fantastic option for meal prepping. Store individual portions in airtight containers in the fridge, and enjoy a delicious, healthy meal throughout the week. If you’re someone who struggles to find the time to cook daily, this recipe can save you time while keeping you on track with healthy eating goals.
Great for Entertaining
If you’re hosting a dinner party or a small gathering, this dish can easily impress your guests. Its vibrant colors, fresh ingredients, and Mediterranean flair make it feel like something you’d find at a trendy bistro. Serve it with a simple side salad and a glass of crisp white wine, and you have a meal that’s as elegant as it is delicious.
How to Customize This Dish
One of the beauties of this recipe is how adaptable it is. Here are a few ways to customize the dish based on your preferences:
- Make It Dairy-Free: Swap out the feta cheese for a dairy-free alternative or simply omit it. The dish will still be bursting with flavor from the other ingredients.
- Add More Protein: If you want an extra protein boost, consider adding chickpeas, lentils, or even shrimp to the mix.
- Go Vegetarian: Skip the chicken altogether and add more veggies like mushrooms, zucchini, or bell peppers for a hearty vegetarian meal.
- Spice It Up: If you enjoy a bit of heat, add a pinch of red pepper flakes or a drizzle of spicy harissa sauce for an extra kick.
- Change Up the Cheese: If feta isn’t your favorite, try goat cheese or Parmesan for a different but equally delicious flavor.
The possibilities are endless, making this a recipe that can be enjoyed over and over again with different variations.
Pairing Suggestions: What to Serve with Spaghetti Squash with Chicken
This dish is a complete meal on its own, but if you want to create a full Mediterranean-inspired dining experience, consider pairing it with:
✔ A Fresh Side Salad – A simple Greek salad with cucumbers, olives, red onions, and a lemon-olive oil dressing complements this dish beautifully.
✔ Crusty Whole-Grain Bread – If you’re not avoiding carbs, a slice of warm, crusty bread is perfect for soaking up any extra juices from the roasted squash and tomatoes.
✔ A Light Soup – A bowl of lemony lentil soup or tomato bisque would make an excellent starter.
✔ A Glass of Wine – A crisp Sauvignon Blanc, Pinot Grigio, or Chardonnay pairs well with the fresh, tangy flavors of this meal.
Conclusion:
If you’re looking for a flavor-packed, nutritious, and satisfying meal, this Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta is an excellent choice. Not only does it provide a healthy alternative to pasta, but it also incorporates the fresh, vibrant flavors of Mediterranean cuisine, making it a delightful meal for any occasion.
Whether you’re cooking for yourself, your family, or guests, this dish is guaranteed to impress with its simplicity, elegance, and incredible taste. Plus, its versatility and meal-prep friendliness make it a go-to recipe that you’ll want to revisit time and time again.