A simple, low carb spaghetti squash casserole with the flavors of the Mediterranean.
Okay, before I get into today’s recipe, I want to share a life-changing realization with you (that you may already know, but here goes…). Ready?
You can microwave spaghetti squash
Holy shit, did you know that? I didn’t and I’m a food blogger. I feel like I should know these things.
Anyway, I saw someone do it on Instagram stories and I almost dropped my phone. I feel like I’ve been living a lie about how much time it takes to cook. Now that I know I can enjoy finely cooked spaghetti squash from scratch in less than 10 minutes, I’m looking at this vegetable on a whole new light. I mean, I always loved it, but now I want to marry it.
How to Microwave Spaghetti Squash
Please, dear gawd, cut the thing in half or else you’re going to have a microwave explosion of nuclear proportions. Can you imagine how crazy it would be to explode a large spaghetti squash? I once exploded an egg when I was a kid and that was traumatic enough. Imagine semi-cooked egg goo all over the floor, ceiling, and walls and it was just one egg!
Okay, back to the squash.
Cut it length-wise in half and place it flat-side down in a dish. Depending on the size of the squash, it will need to cook between 5 and 15 minutes. I cooked each side separately and it took about 5 to 6 minutes per piece. It was a medium-sized squash. You’ll know it’s cooked when you can flake the spaghetti strings easily. I like mine al dente as I always end up cooking it more before I eat it.
What to make with Spaghetti Squash? Everything.
Now that you know how to microwave a spaghetti squash, I encourage you to go out and buy 14 of them.
- Make it with fried eggs in the morning (I do that all the time).
- Eat it at lunch with a little olive oil, salt, and pepper.
- Serve it with Artichoke Pesto for dinner or cook it up in a cheesy pizza casserole.
Just make all the squash. It’s the best and it’s the best for you.
A Great Low Carb Option
This is one of the 476 reasons why I love this vegetable so much. You know how all the good veggies like potatoes and butternut squash are all filled with starchy carbs? Sad, right? But don’t be sad, my friend. Spaghetti squash has only 42 calories per cup (cooked) with less than 8 grams of net carbs and 1 little gram of protein. That means you can eat 14 of them, and not feel sad for a second.
More spaghetti squash recipes!
I’m obsessed with this stringy veg, so I use it a lot in recipes. Beyond what I mentioned above, you can also just make a bowl of spaghetti with it (captain obvi, I know). Toss a few meatballs (or meat-less balls - however you like your balls) and you’ve got the perfect dinner.
Better yet, make the recipe down below. That’s way better.
Notes about this spaghetti squash recipe
If you don’t like soggy casseroles, then allow this to bake a little longer. Spaghetti squash is a watery sucker and it can really ruin a good casserole if you don’t bake the crap out of that moisture. Also, mix the ingredients SUPER well, so you get all the yummy Greek bits and pieces well distributed.
Now onto the recipe. As for where and when to buy those squashes? Buy them now now-now-now because they’re in season. I get mine shipped to me via Amazon Fresh.
Have you tried that service yet? Such a time and mental energy saver. I love it.
[click_to_tweet tweet="All the olives and feta you could ever want to devour in this Mediterranean-style spaghetti squash casserole. Low Carb & super simple." quote="All the olives and feta you could ever want to devour in this Mediterranean-style spaghetti squash casserole. Low Carb & super simple."]
- One large spaghetti squash
- 1/2 cup sun-dried tomatoes
- 1/2 cup olives
- 14 ounce can artichoke hearts
- 1/2 cup egg whites
- 1/2 cup feta cheese
- 1 tsp minced garlic
- 1 tablespoon olive oil
- 1 tablespoon dried basil
- 1 tablespoon dried oregano
- 1 teaspoon salt & pepper
- Preheat oven to 420.
- Cut the spaghetti squash in half and clean out seeds. Place flat side down in a casserole dish and either microwave for 10 to 15 mins (until soft) or bake for 30 mins in the oven. Set aside to cool.
- In a large bowl combine all the remaining ingredients.
- Once squash is cool enough to handle, flake with a fork and add to bowl.
- Mix all ingredients really well. You can’t mix enough here.
- Grease a medium or large casserole dish, or several individual portioned ramekins if you want to do something fun for dinner guests.
- Place contents of bowl into the baking dish(es).
- Bake for 20 minutes or until slightly browned on the top.
Nutrition InformationYield 4 Serving Size 4 servings
Amount Per Serving Calories 187
Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, low carb recipes, quick home workout ideas and practical ways to foster mind + body wellness.