Spaghetti Squash with Olives and Sun-Dried Tomatoes

Spaghetti squash is a versatile and nutritious vegetable that offers a light and flavorful alternative to traditional pasta. When paired with sun-dried tomatoes, olives, garlic, and fresh herbs, it becomes a vibrant Mediterranean-inspired dish that’s both satisfying and easy to prepare. This recipe provides a step-by-step guide to creating a healthy, colorful meal that’s perfect for lunch or dinner. Its combination of textures and bold flavors makes it a favorite among those looking to enjoy Mediterranean cuisine in a plant-focused way.

Ingredients

To prepare Spaghetti Squash with Olives and Sun-Dried Tomatoes, gather the following ingredients:

1 medium spaghetti squash (about 2.5 to 3 pounds)
2 tablespoons olive oil, plus more for drizzling
3 cloves garlic, minced
1/3 cup sun-dried tomatoes (packed in oil), drained and sliced
1/3 cup Kalamata olives, pitted and halved
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper flakes (optional)
Salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley
2 tablespoons grated Parmesan cheese (optional)
Juice of half a lemon

Preparing the Spaghetti Squash

Begin by preheating your oven to 400°F (200°C). While the oven is heating, prepare the spaghetti squash. Carefully cut the squash in half lengthwise using a sharp knife. Use a spoon to scoop out the seeds and stringy pulp from the center of each half. Once cleaned, drizzle the inner sides of the squash with a little olive oil and season with a pinch of salt and pepper.

Place the squash halves cut-side down on a baking sheet lined with parchment paper or aluminum foil. Bake for 35 to 40 minutes, or until the flesh becomes tender and can easily be pierced with a fork. The edges should appear slightly golden, which indicates that the squash is properly roasted.

After baking, remove the squash from the oven and allow it to cool for about 10 minutes. Once cool enough to handle, use a fork to gently scrape the flesh of the squash. It will naturally separate into spaghetti-like strands. Transfer the strands to a large mixing bowl and set aside.

Preparing the Mediterranean Mixture

While the squash is baking, you can prepare the flavorful Mediterranean topping. Begin by heating 2 tablespoons of olive oil in a large skillet over medium heat. Add the minced garlic and sauté for 1 to 2 minutes, just until fragrant. Be careful not to let the garlic brown, as it can develop a bitter taste.

Next, add the sliced sun-dried tomatoes and halved olives to the skillet. Stir well to combine and continue cooking for 3 to 4 minutes. The sun-dried tomatoes should soften slightly, and the olives will begin to release their oils, enhancing the overall aroma of the dish.

Sprinkle the dried oregano and crushed red pepper flakes into the skillet, stirring to blend the spices evenly. Season the mixture with a small pinch of salt and freshly ground black pepper. Keep in mind that both sun-dried tomatoes and olives are naturally salty, so adjust seasoning accordingly to avoid over-salting.

Combining the Ingredients

Once the Mediterranean mixture is ready, gently fold in the cooked spaghetti squash strands. Use tongs or a large spoon to ensure the squash is evenly coated with the olive oil and infused with the flavors of the garlic, olives, and sun-dried tomatoes. Cook for an additional 2 to 3 minutes over medium heat to allow the squash to absorb the seasonings and warm through completely.

Just before serving, squeeze the juice of half a lemon over the squash mixture. The lemon juice brightens the dish and balances the richness of the olives and sun-dried tomatoes. Stir in the chopped fresh parsley for a burst of color and freshness. If desired, sprinkle with grated Parmesan cheese for added complexity and creaminess.

Serving Suggestions

This dish is delicious on its own but can also be paired with a variety of sides or proteins for a more substantial meal. Consider serving it alongside grilled chicken, roasted chickpeas, or a simple green salad tossed with lemon vinaigrette. The flavors of the squash dish complement a wide range of Mediterranean-inspired accompaniments.

For a vegan version, simply omit the Parmesan cheese or use a plant-based alternative. You can also experiment with different herbs, such as fresh basil or thyme, to add a unique twist to the dish. If you prefer a heartier texture, adding sautéed mushrooms or chopped artichoke hearts can enhance both the flavor and nutritional profile.

Storage and Reheating

Spaghetti Squash with Olives and Sun-Dried Tomatoes stores well and can be enjoyed as a make-ahead meal. To store, transfer leftovers to an airtight container and refrigerate for up to 4 days. Reheat in a skillet over medium heat, adding a splash of olive oil or water to prevent the squash from drying out. Alternatively, microwave individual portions for 1 to 2 minutes until heated through.

While the dish is best enjoyed fresh, it can also be frozen. Portion the squash mixture into freezer-safe containers, and store for up to 2 months. When ready to eat, thaw overnight in the refrigerator and reheat as directed. Keep in mind that freezing may slightly alter the texture, but the flavor remains intact.

Health Benefits

This Mediterranean-inspired recipe is not only delicious but also packed with nutrients. Spaghetti squash is low in calories and carbohydrates, making it a great alternative to traditional pasta. It provides vitamins A and C, fiber, and antioxidants that support overall health.

Sun-dried tomatoes offer a concentrated source of lycopene, a powerful antioxidant that supports heart health and may help reduce the risk of certain chronic diseases. Olives provide heart-healthy monounsaturated fats and anti-inflammatory compounds. Combined with garlic, lemon, and fresh herbs, this dish supports a balanced and wholesome diet.

Adding this recipe to your weekly meal rotation can help you enjoy the benefits of the Mediterranean diet, which is known for promoting longevity and reducing the risk of cardiovascular disease.

Tips for Success

For best results, choose a firm, medium-sized spaghetti squash with a golden-yellow skin. Avoid squash with soft spots or blemishes. When cutting the squash, use a sharp chef’s knife and place a damp cloth under the cutting board to prevent slipping.

To save time, the squash can be roasted in advance and stored in the refrigerator for up to 3 days before assembling the dish. You can also use pre-sliced sun-dried tomatoes and pitted olives to streamline prep work. If you prefer a richer flavor, consider adding a tablespoon of the oil from the sun-dried tomato jar to the skillet while sautéing the garlic.

Don’t be afraid to personalize the dish based on your preferences. Whether you like a touch of spice, a sprinkle of cheese, or a handful of fresh greens, this recipe is highly adaptable and allows you to be creative in the kitchen.

Final Thoughts

Spaghetti Squash with Olives and Sun-Dried Tomatoes is a flavorful, wholesome dish that captures the essence of Mediterranean cooking. Its combination of simple ingredients and bold flavors makes it a standout choice for anyone seeking a lighter yet satisfying meal. With its ease of preparation and nutritional benefits, this recipe is sure to become a favorite in your kitchen.

Whether you’re looking for a healthy weeknight dinner or a vibrant side dish for entertaining, this Mediterranean-inspired recipe offers a delicious way to enjoy the natural goodness of vegetables and heart-healthy ingredients. Prepare it once, and you’ll likely return to it again and again for its rich flavor, satisfying texture, and nourishing qualities.

Spaghetti Squash with Olives and Sun-Dried Tomatoes