Mediterranean Spaghetti Squash Bowls
Roasted spaghetti squash topped with your favorite Mediterranean ingredients and pesto! This healthy vegetarian dinner will make everyone happy.
Updated by Kathryne Taylor on July 9, 2024
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The first day of fall slipped by me unnoticed last week. I did, however, notice the spaghetti squash at the grocery store. It was a full stop, dramatic, no-way moment when I saw it. “Fall, are you here already?” I glanced around and saw apples and sweet potatoes on display. Then I looked down at my shorts and sandals. “Why is it still so hot outside?!”
I tossed a spaghetti squash in my basket, went home and created version 1.0 of this recipe. It’s a fun one to make. The bright colors! Those bold flavors!
This recipe was inspired by last year’s super popular spaghetti squash burrito bowls, which starts with perfectly cooked spaghetti squash. Instead of Mexican flavors, I opted for Mediterranean—chickpeas, basil and parsley, red onion and fresh pesto. I hope you all love it just as much as the original.
I caught a fall chill in the air yesterday evening on my walk with Cookie, and I am so excited about the fall line-up I have planned for you. Let’s hear it for scarf weather and spaghetti squash!
Mediterranean Spaghetti Squash Bowls
Roasted spaghetti squash topped with your favorite Mediterranean ingredients and pesto! This healthy vegetarian dinner recipe will make everyone happy. Recipe yields 4 servings (4 stuffed spaghetti squash halves).
Ingredients
Spaghetti squash and filling
- 2 spaghetti squash
- 2 tablespoons + 1 teaspoon extra-virgin olive oil, divided
- 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
- 1 red bell pepper, chopped
- ⅓ cup chopped red onion (about ½ small onion)
- ¼ cup thinly sliced Kalamata olives
- 2 tablespoons chopped fresh basil and/or parsley, plus extra for garnish
- 1 clove garlic, pressed or minced
- 1 tablespoon lemon juice
- ¼ teaspoon salt
- Sprinkle of crumbled feta cheese or grated Parmesan (optional), for garnish
Parsley-basil pesto
- ¼ cup pepitas (hulled pumpkin seeds)*
- ½ cup packed fresh basil leaves
- ½ cup packed fresh flat-leaf parsley leaves
- 2 tablespoons lemon juice
- 2 tablespoons water
- ¼ teaspoon salt
- ¼ cup extra-virgin olive oil
Instructions
- To prepare the spaghetti squash, preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper for easy clean-up. Use a very sharp chef’s knife to cut off the tip-top and very bottom ends of each spaghetti squash. Stand the squash upright on a stable surface and slice through it from top to bottom to divide it in half. Repeat with the other squash.
- Use a large spoon to scoop out the spaghetti squash seeds and discard them. Drizzle each squash half with 1 teaspoon olive oil and rub it all over the inside and outside of the squash, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place them cut-side down on the prepared baking sheet. Bake for 40 to 60 minutes, until the interiors are easily pierced through with a fork.
- Meanwhile, to prepare the chickpea salad, combine the chickpeas, bell pepper, onion, olives, chopped basil and/or parsley, garlic, lemon juice, remaining 1 tablespoon olive oil and salt. Stir to combine. Taste, and add more lemon juice and/or salt if necessary. Set aside.
- To prepare the pesto: In a small skillet, toast the pepitas over medium heat, stirring often, until they are fragrant and making little popping noises, about 5 minutes. Pour the pepitas into a food processor and let them cool for a few minutes. Then, add the basil, parsley, lemon juice, water and salt. Process while slowly drizzling in the olive oil, stopping to scrape down the sides as necessary, until the pepitas have broken down to create a pretty smooth sauce. Transfer the pesto to a small bowl for serving.
- To assemble, use a fork to fluff up the squash and make it easier to eat. Then divide the chickpea salad between the squash “bowls” and top each one with a generous drizzle of pesto. Finish with a sprinkle of chopped herbs and cheese, if desired. Serve immediately. Leftovers keep well for about 3 days; if you plan to have leftovers, store the pesto separately and top the squash with it just before serving.
Notes
Recipe adapted from my spaghetti squash burrito bowls.
*Change it up: You can use walnuts or almonds in the pesto instead of pepitas (although the dish will no longer be nut-free, if that matters).
Make it dairy free/vegan: Just don’t add any cheese!
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
This was absolutely delicious!!! I’ve made countless recipes from both your site and cookbook now, yet every time I try something new I am still amazed at how you get it just right every.single.time :) I can only imagine how much testing you do for each recipe to make it so foolproof for us, so thank you so much! This was such an inspired, fresh take on traditional pesto with pasta, which is delicious but can be a bit heavy at times. The extra lemon in this pesto, lack of cheese, pepitas instead of pine nuts and mix of parsley and basil just tasted perfect together. So fresh and delicious with the spaghetti squash and chickpea salad mixture. I’ll be making this again soon!
I love everything about this comment! I’m so happy you enjoy so many recipes, Jen. Thanks for your feedback!
Going to try the Mediterranean Squash Bowls, they sound delish. Will subsitute white kidney beans for chick peas as I simply do not like the texture of them.
Made this today for lunch and it was good, but not great.
I’m sorry you didn’t love this one! Thanks for your feedback.
This was my first time cooking with spaghetti squash. It wasn’t as hard to cook as I thought and this dish was soooo good! The only thing I changed using almonds in the pesto instead of pepitas. Definitely on my fall repeat list!
Amazing!! Instead of serving in the bowls I scooped the squash into a casserole dish to make it a little easier to serve. So delicious.
This is my new go to recipe!! I’m typing this as I eat it for the first time because it’s SO GOOD and packed with so much flavour. I added a little extra garlic and basil, and tossed in some avocado which was a nice addition!
Wonderful, Natalie! I’m happy to hear that.
Delicious spaghetti squash I really liked baking on cookie sheet with olive oil & spices! [no water] I added (when ready to serve) ricotta cheese & salsa—mmmmm thank you
Bobbie
Good recipes for spaghetti squash but you are missing one of the best parts. Those seeds you are discarding. Rinse them and sprinkle with salt as desired. Throw them on the cooking sheet with the squash and bake. Now you have great and nutritious ( I think ) roasted seeds. May even be great in your pesto! If you enjoy pumpkin seeds in the fall, welcome to the rest of the year.
Wow! this was my first time trying to make spaghetti squash and it couldn’t have been easier. I had lots of avocados and tomatoes, so I added them to the salad and omitted the pesto, DE-LISH! I am buying your cookbook and can’t wait to try some of your other recipes. Thanks so much!
You’re welcome, Rosanne! Thank you for taking the time to review.
This recipe rocks!! Not the greatest in the kitchen but I can follow a recipe. This was very simple and took me about an hour. I love spaghetti squash and this was a great alternative. Have to have the pesto. Fortunately I had some on hand. Thank you so much for the recipe
If I microwave it, How long do I,000 degree Microwave
Hello, I am a very traditional cook faced with feeding five adults – one is a vegetarian, two do not eat beef or pork (mostly vegetarian as they are from India), one dislikes most vegetarian dishes. Tough group to cook for every night unless I make two different meals. I made the Mediterranean Spaghetti Squash Bowls tonight. Even though no one ever ate spaghetti squash when served in place of pasta, EVERYONE loved this dish. The vegetarian ate it as the main meal. I served Italian sausage made from chicken for those who needed something more. I have used other of your recipes, thanks for all your work, you make my days easier. Have a great evening. Adus p.s. Why did I have spaghetti squash if no one likes it? My neighbor gave me a giant one, in this time, I am loathed to waste anything.
I’m thinking about substituting quinoa for the chickpeas. What do you think?
Hi Robin, you could just omit them. Adding quinoa could be interesting!
We love your spaghetti squash pizza bowls and were skeptical that anything could live up to that bowl of deliciousness. This certainly does– and it feels even more healthy. The colors, the fresh vegetables, the yummy pesto– it all comes together in a delicious squash bowl. Who doesn’t love eating directly out of a vegetable? Yum.
Great recipe, tried it tonight. Nice blend of flavors!
Thank you, Melissa!
Kate, this Mediterranean Squash Bowl was outstanding!! It had such great flavor. I added cubed cucumber and marinated it and the red onion in a Sweet Rose Wine Vinegar. That really took the bite out of the onion (the wife doesn’t like raw onion), with the vinegar adding a subtle sweetness and a nice crunch with the cucumber. She loved that added touch. Glad I happened upon your site.
Thank you, Randy! I’m glad you loved it.
Love your recipes!
Great to hear, Shelley!
I just kept saying, “This is so good!” the whole time I ate it. The flavors blended together perfectly, and on a hot summer night it was satisfying and not too heavy (except that I ate too much as it was sooo good!)
One of my favorite recipes!!
My husband and I enjoyed this dish! He said to add it to our rotation.
The only thing I added was cooked seasoned ground turkey.
The pesto was so flavorful.
Thanks!
You’re welcome, Sarah!