Feta Spaghetti Squash Bake: A Delicious and Healthy Recipe

Feta spaghetti squash bake: prepare to be amazed! This isn’t your average weeknight dinner; it’s a flavor explosion disguised as a healthy and comforting casserole. Imagine tender strands of spaghetti squash, naturally sweet and slightly nutty, mingling with salty, tangy feta cheese, all baked to golden perfection. Are you drooling yet?

While the exact origins of combining feta with spaghetti squash are somewhat modern, the ingredients themselves boast rich histories. Feta, a brined curd cheese, has been a staple in Greek cuisine for centuries, its salty bite adding depth to countless dishes. Spaghetti squash, on the other hand, is a relatively recent addition to the culinary scene, gaining popularity in the latter half of the 20th century as a low-carb alternative to pasta. The beauty of this feta spaghetti squash bake lies in its simplicity and adaptability, a testament to how different culinary traditions can come together to create something truly special.

People adore this dish for so many reasons. First, it’s incredibly easy to make, perfect for busy weeknights when you crave something satisfying but don’t have hours to spend in the kitchen. The combination of textures – the soft squash, the creamy feta, and the slight crispness from baking – is simply divine. And let’s not forget the taste! The salty feta perfectly complements the sweetness of the squash, creating a balanced and utterly addictive flavor profile. Plus, it’s a relatively healthy option, packed with vitamins and fiber. So, are you ready to discover your new favorite comfort food? Let’s get baking!

this Recipe

Ingredients:

• 1 large spaghetti squash (about 3-4 pounds)
• 2 tablespoons olive oil, divided
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1/2 cup vegetable broth
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon red pepper flakes (optional, for heat)
• Salt and freshly ground black pepper to taste
• 8 ounces feta cheese, crumbled
• 1/4 cup chopped fresh parsley, for garnish
• 1/4 cup grated Parmesan cheese, for topping (optional)

Preparing the Spaghetti Squash:

Okay, let’s get started! First things first, we need to tackle that spaghetti squash. Don’t be intimidated; it’s easier than it looks!

1. Preheat your oven to 400°F (200°C). This is crucial to ensure the squash cooks evenly.
2. Prepare the squash for roasting. Carefully cut the spaghetti squash in half lengthwise. This can be a bit tough, so use a sharp knife and be cautious. I find it helpful to microwave it for a couple of minutes to soften the skin slightly, making it easier to cut.
3. Remove the seeds. Scoop out the seeds and stringy bits from the center of each squash half. You can use a spoon or an ice cream scoop for this. Don’t throw the seeds away! You can roast them later for a tasty snack.
4. Drizzle with olive oil. Brush the cut sides of the squash with 1 tablespoon of olive oil. This helps them to roast nicely and prevents them from drying out.
5. Season with salt and pepper. Sprinkle the cut sides with salt and pepper to taste. Don’t be shy; this is your chance to season the squash itself.
6. Roast the squash. Place the squash halves cut-side up on a baking sheet lined with parchment paper. Roast for 45-60 minutes, or until the flesh is easily pierced with a fork. The cooking time will depend on the size of your squash.
7. Let it cool slightly. Once the squash is cooked, remove it from the oven and let it cool slightly before handling. This will make it easier to shred the flesh.

Making the Tomato-Feta Sauce:

While the squash is roasting, let’s whip up the delicious tomato-feta sauce. This is where all the flavor comes from!

1. Sauté the onion. Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened and translucent, about 5-7 minutes. Stir occasionally to prevent burning.
2. Add the garlic. Add the minced garlic to the skillet and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter.
3. Incorporate the tomatoes and broth. Pour in the diced tomatoes (with their juice) and vegetable broth. Stir to combine.
4. Season the sauce. Add the dried oregano, dried basil, and red pepper flakes (if using). Season with salt and pepper to taste. Remember, you can always add more seasoning later, so start with a little and adjust as needed.
5. Simmer the sauce. Bring the sauce to a simmer, then reduce the heat to low and let it simmer for 15-20 minutes, or until the sauce has thickened slightly. This allows the flavors to meld together beautifully. Stir occasionally to prevent sticking.

Assembling the Feta Spaghetti Squash Bake:

Now for the fun part – putting everything together! This is where the magic happens.

1. Shred the spaghetti squash. Once the squash has cooled enough to handle, use a fork to shred the flesh into spaghetti-like strands. You should be able to easily pull the strands away from the skin.
2. Combine squash and sauce. Add the shredded spaghetti squash to the skillet with the tomato-feta sauce. Stir gently to combine, making sure the squash is evenly coated with the sauce.
3. Incorporate the feta cheese. Add about half of the crumbled feta cheese to the skillet and stir gently to distribute it throughout the squash mixture. The feta will melt slightly and add a creamy, salty flavor.
4. Transfer to a baking dish. Pour the spaghetti squash mixture into a greased 9×13 inch baking dish. You can use cooking spray or a little olive oil to grease the dish.
5. Top with remaining feta and Parmesan (optional). Sprinkle the remaining crumbled feta cheese evenly over the top of the squash mixture. If you’re using Parmesan cheese, sprinkle it over the top as well. This will create a nice, cheesy crust.
6. Bake the bake. Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly and the bake is heated through.
7. Garnish and serve. Remove the bake from the oven and let it cool for a few minutes before serving. Garnish with chopped fresh parsley for a pop of color and freshness. Serve warm and enjoy!

Tips and Variations:

Want to customize this recipe? Here are a few ideas:

• Add protein: Cooked ground beef, Italian sausage, or shredded chicken would be delicious additions to this bake. Simply brown the meat before adding it to the sauce.
• Add vegetables: Feel free to add other vegetables to the sauce, such as bell peppers, zucchini, or mushrooms. Sauté them along with the onion and garlic.
• Spice it up: If you like a little more heat, add a pinch of cayenne pepper or a dash of hot sauce to the sauce.
• Use different cheese: If you’re not a fan of feta, you can substitute it with goat cheese, mozzarella, or ricotta cheese.
• Make it vegan: Use a vegan feta cheese alternative and vegetable broth to make this recipe vegan.

Serving Suggestions:

This feta spaghetti squash bake is delicious on its own, but it also pairs well with a variety of side dishes. Here are a few ideas:

• A simple green salad
• Garlic bread
• Roasted vegetables
• Grilled chicken or fish

Storage Instructions:

Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until heated through.

Enjoy!

I hope you enjoy this delicious and easy feta spaghetti squash bake! It’s a healthy and flavorful meal that’s perfect for a weeknight dinner or a potluck gathering. Let me know what you think in the comments below!

Conclusion:

This feta spaghetti squash bake is more than just a recipe; it’s a culinary adventure waiting to happen! I truly believe this dish deserves a spot in your regular rotation. Why? Because it effortlessly combines healthy eating with incredible flavor and satisfying textures. The sweetness of the spaghetti squash perfectly complements the salty tang of the feta, creating a symphony of tastes that will tantalize your taste buds. And let’s not forget the ease of preparation! It’s a relatively hands-off recipe, making it ideal for busy weeknights or relaxed weekend gatherings.

But the best part? It’s incredibly versatile! Feel free to experiment with different variations to suit your preferences. For a vegetarian twist, consider adding roasted vegetables like bell peppers, zucchini, or eggplant. Their vibrant colors and earthy flavors will elevate the dish to a whole new level. If you’re a meat lover, crumbled Italian sausage or shredded chicken would be fantastic additions, providing a hearty protein boost.

Serving suggestions are endless! This feta spaghetti squash bake makes a wonderful main course, especially when paired with a simple side salad. A crisp green salad with a light vinaigrette will provide a refreshing contrast to the richness of the bake. Alternatively, you can serve it as a side dish alongside grilled chicken, fish, or steak. It’s also a great option for potlucks and gatherings, as it’s easily transportable and can be served warm or at room temperature.

For an extra layer of flavor, try adding a sprinkle of toasted pine nuts or chopped walnuts before serving. Their nutty crunch will add a delightful textural element. A drizzle of balsamic glaze can also enhance the sweetness and acidity of the dish, creating a more complex and sophisticated flavor profile. Don’t be afraid to get creative and experiment with different herbs and spices! A pinch of red pepper flakes will add a touch of heat, while a sprinkle of dried oregano or basil will enhance the Mediterranean flavors.

I’m confident that you’ll absolutely love this recipe as much as I do. It’s a crowd-pleaser that’s both delicious and nutritious. And the best part is, it’s so easy to customize to your own liking. So, what are you waiting for? Grab a spaghetti squash, some feta cheese, and get ready to create a culinary masterpiece!

I’m so excited for you to try this feta spaghetti squash bake! Once you’ve made it, please come back and share your experience in the comments below. I’d love to hear about any variations you tried, what you served it with, and most importantly, what you thought of the flavor. Your feedback is invaluable and helps me to continue creating recipes that you’ll love. Don’t forget to snap a picture of your creation and tag me on social media! I can’t wait to see your delicious creations! Happy cooking!