Mediterranean Stuffed Spaghetti Squash Bowls: Your Guide to a Healthy, Flavorful Meal
Are you searching for a meal that’s bursting with flavor, packed with nutrients, and incredibly satisfying, all while keeping things light and low-carb? Look no further than these spectacular **Mediterranean Stuffed Spaghetti Squash Bowls**! This recipe masterfully combines a medley of fresh, vibrant vegetables, savory diced chicken, and a creamy, tangy homemade Tzatziki sauce, making it an ideal choice for both lunch and dinner.
What makes this dish truly special is its versatility and convenience. Whether you’re planning your meals for the week or looking for a customizable dinner option that everyone will love, these stuffed spaghetti squash bowls are a game-changer. They offer a delightful Mediterranean twist to a classic healthy vegetable, transforming a simple squash into a culinary experience that feels like dining out at a cozy cafe, even when you’re enjoying it in your own kitchen.
We first introduced this incredible recipe back in November 2016, and it quickly became a favorite. Now, we’re thrilled to give it a fresh update with brand new photos, enhanced tips, and even more reasons to fall in love with this wholesome creation. This post may contain affiliate links, highlighting products we genuinely use and adore.
Seriously, how incredibly appealing does this stuffed spaghetti squash look? Just a couple of weeks ago, I savored this for lunch, and it transported me to another world. It felt like I was enjoying a gourmet meal at a charming café, far from my often-messy kitchen. And the best part? It’s an incredibly generous portion. Especially if you indulge in an entire half of the squash, which, naturally, I did!
The inspiration for these Greek (or Mediterranean) Spaghetti Squash Bowls came from a wonderful friend who reached out, asking for a homemade Tzatziki dressing recipe. She mentioned a fantastic restaurant in Tampa that specializes in various “bowls” similar to this concept. What an ingenious idea, especially for dedicated meal prepping! This recipe truly shines as the perfect assembly-line cooking project that I wholeheartedly endorse for meal prep. Imagine prepping a bounty of fresh vegetables, some lean protein like chicken, and perhaps even some quinoa or brown rice. Then, the real fun begins as you mix and match to create delightful, healthy meals throughout your week!
The possibilities are genuinely endless. I could lose sleep just thinking about all the delicious variations you could create.
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How to Cook Spaghetti Squash: A Comprehensive Guide
Spaghetti squash, often categorized as a winter squash, is a true culinary gem that thankfully graces grocery store shelves all year round. Its mild flavor and impressive ability to transform into pasta-like strands make it an excellent low-carb, gluten-free substitute for traditional spaghetti. For those following structured eating plans, it’s a fantastic way to boost your vegetable intake effortlessly.
If you’re new to preparing spaghetti squash, don’t fret! It’s much simpler than you might imagine. In fact, I’ve dedicated an entire blog post detailing multiple methods for how to prep spaghetti squash, ensuring you find a technique that perfectly fits your kitchen and schedule. While roasting is my personal favorite due to the delightful caramelization and depth of flavor it imparts, my guide covers a range of convenient cooking options:
- Oven Roasting: The classic method for a slightly crispy exterior and tender interior, offering that irresistible caramelized sweetness.
- Instant Pot: Perfect for a quick and hands-off approach, yielding tender strands in a fraction of the time.
- Crock Pot: Ideal for set-it-and-forget-it convenience, especially if you want to come home to perfectly cooked squash.
- Microwave: The fastest option for those busy weeknights when every minute counts.
- Air Fryer: (Coming soon!) A fantastic way to achieve that roasted texture with even more efficiency.
Before you begin, remember to safely cut your spaghetti squash in half and scoop out the seeds. Once cooked, simply use a fork to scrape out the “spaghetti” strands. Choose your preferred method and get your squash prepped ahead of time – it’s a fundamental step for these amazing bowls!
How to Make Homemade Tzatziki Sauce: The Creamy, Zesty Star
This homemade Tzatziki sauce is nothing short of an obsession for me, and for good reason. Its refreshing, garlicky, and tangy profile makes it incredibly versatile. I’ve used it as a delectable dipping sauce for my Easy Falafel Bites and as the bright, creamy dressing for my Chicken Quinoa Mediterranean Salad. It’s also phenomenal simply for dipping your favorite raw veggies.
And, as you’ll soon discover, it’s the absolute perfect topping for these Stuffed Spaghetti Squash Bowls, tying all the Mediterranean flavors together beautifully.
Here’s what you’ll need for this irresistible sauce:
- 1 cup plain Greek yogurt: I typically opt for low-fat or fat-free varieties to keep it lighter, but full-fat works too for extra richness. For a dairy-free option, coconut yogurt is an excellent substitute.
- 1/2 cucumber, seeded, finely grated and drained: This step is crucial for preventing a watery sauce. You can easily achieve a fine grate using a box grater, a blender, or a food processor. After grating, place the cucumber in a clean kitchen towel or paper towels and squeeze out as much excess liquid as possible.
- 2 cloves garlic, finely minced: Fresh garlic is key here! For a quick shortcut, you can add the peeled garlic cloves directly into your food processor along with the cucumber.
- 1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice: The combination of zest and juice provides a bright, authentic citrus flavor that truly elevates the Tzatziki. Always go for fresh lemons!
- 1 tablespoon chopped fresh dill: Fresh dill adds that distinctive, aromatic Mediterranean touch. If fresh isn’t available, you can substitute with 1 teaspoon of dried dill.
- Himalayan salt and freshly cracked black pepper: Season to taste. A good pinch of salt enhances all the flavors, and fresh pepper adds a subtle kick.
To prepare, simply combine all ingredients in a bowl and whisk them together. I prefer mixing it by hand to achieve a thicker, more sauce-like consistency, which I find perfect for these stuffed squash bowls. If you desire a thinner, more dressing-like consistency, you can pulse the ingredients briefly in your food processor. However, for true Tzatziki, that delightful thickness is what we’re aiming for.
Crafting Your Mediterranean Masterpiece: Delicious Toppings & Customization
This is where the fun truly begins! Once your spaghetti squash is cooked and ready (whether warm or cooled, depending on your preference), it’s time to unleash your creativity and load it up with an array of fresh, flavorful toppings. The beauty of these Mediterranean Stuffed Spaghetti Squash Bowls lies in their endless customization. Here are my favorite toppings that create a harmonious blend of textures and tastes, along with some tips and variations:
- Chopped baby spinach: Not only does spinach add a boost of essential vitamins and minerals, but its mild flavor integrates seamlessly into the squash, wilting slightly from the residual warmth. It’s an effortless way to get in extra greens.
- Diced cherry tomatoes: These juicy little bursts of sweetness add a wonderful pop of color and freshness. For an even more vibrant and zesty kick, you could use fresh pico de gallo if you have some on hand.
- Diced cucumber: Crisp and refreshing, diced cucumber provides a cooling contrast to the other flavors. A handy tip: use the other half of the cucumber you prepped for your homemade Tzatziki dressing!
- Diced red onions: These add a pungent, slightly spicy bite that complements the rich and savory elements of the bowl. If you’re sensitive to the strong flavor of raw onions, a little trick is to soak your diced onions in cold water for about 10-15 minutes before adding them. This mellows their intensity significantly.
- Black olives, chopped: I particularly love the briny, rich flavor of Kalamata olives, which are a staple in Mediterranean cuisine. They add a salty depth and a satisfying chew. Feel free to use your favorite variety of black or even green olives.
- Diced grilled chicken: Lean protein is essential for a truly satisfying meal. Grilled chicken works beautifully, but baked chicken, rotisserie chicken, or even chicken pulled from a Whole Crock Pot Chicken are fantastic options. For a vegetarian or vegan version, consider roasted chickpeas, lentils, or a plant-based protein alternative.
- 2/3 cup feta cheese: Crumbled feta cheese introduces a creamy, salty, and tangy element that truly encapsulates Mediterranean flavors. If you’re aiming for a dairy-free meal, you can simply omit it or use a plant-based feta alternative.
And, of course, the grand finale: a generous dollop (or two!) of that heavenly homemade Tzatziki sauce. It’s the unifying element that brings all these fresh ingredients together into a truly unforgettable meal.
Customization Ideas for Every Palate:
- Vegetable Boost: Add roasted bell peppers, artichoke hearts, sun-dried tomatoes, or even some finely chopped kale for extra nutrients and flavor.
- Protein Power: Experiment with grilled shrimp, seasoned ground lamb, or a hearty vegetarian option like falafel or grilled halloumi.
- Grain Integration: While designed as a low-carb option, a small scoop of quinoa or brown rice can be added for those who prefer a more robust meal.
- Herbacious Twist: Fresh mint or oregano sprinkled on top can add another layer of aromatic Mediterranean flavor.
- Spice It Up: A pinch of red pepper flakes can provide a subtle heat if you enjoy a little spice.
This recipe is designed to be your canvas. Feel free to adjust quantities, swap ingredients, and discover your perfect combination. It’s a meal that truly celebrates fresh, wholesome ingredients and healthy eating.
Mediterranean Stuffed Spaghetti Squash Bowls: The Full Recipe
Ready to make these incredible, healthy bowls yourself? Here’s the complete recipe, designed for ease and maximum flavor. Get ready to enjoy a vibrant meal that feels indulgent but is secretly super nutritious!
Mediterranean Stuffed Spaghetti Squash Bowls
Pin Recipe
Ingredients
- 1 medium spaghetti squash cooked and sliced in half (I like it warm)
- 1 cup chopped baby spinach
- 1/2 cup diced cherry tomatoes
- 1/2 cup diced cucumber
- 2 tablespoons diced red onions
- 20 black olives chopped
- 1 1/2 cups diced grilled chicken
- 2/3 cup feta cheese
For the tzatziki
- 1 cup plain Greek yogurt
- 1/2 cucumber seeded, finely grated and drained
- 2 cloves garlic finely minced
- 1 teaspoon lemon zest plus 1 Tablespoon fresh lemon juice
- 1 tablespoon chopped fresh dill
- Himalayan salt and freshly cracked black pepper
Instructions
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Cook spaghetti squash using your favorite method.
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While squash is cooking, make your dressing by whisking together all the ingredients. For a thinner dressing, blend ingredients together. I do prefer the dressing thicker for this recipe.
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Once squash has cooled enough to handle, remove the seeds from your squash and make “spaghetti” with your fork. Sprinkle both halves with salt and pepper.
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Stir spinach leaves into the spaghetti, then top each half with equal amounts of tomatoes, cucumbers, onions, olives, and grilled chicken. Top with feta and 2 Tbsp of the dressing on each side.
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Scoop a 1/4 of the squash into a bowl, or enjoy a full half! See container counts below for each option.
Notes
1/2 of squash – 3 GREEN, 1 1/2 RED, 1 BLUE, 1 ORANGE (per serving)
WW: 1/4 squash – Squash Bowls without dressing – 3 points (per serving) [Calculated using reduced fat feta cheese]; Homemade Tzatziki – 1 point (per serving)
Note: Nutrition calculated for 2 servings
Nutrition
Meal Prep Like a Pro with Stuffed Spaghetti Squash
One of the standout features of these Mediterranean Stuffed Spaghetti Squash Bowls is how perfectly they lend themselves to meal prepping. Preparing your meals in advance is a fantastic way to ensure you stick to your healthy eating goals, save time during busy weekdays, and always have a delicious, nutritious option readily available.
Tips for Successful Meal Prepping:
- Cook Squash in Batches: Prepare several spaghetti squash halves at once using your preferred method (roasting is great for flavor, Instant Pot for speed). Once cooked and shredded, store the spaghetti squash in an airtight container in the refrigerator for up to 4-5 days.
- Pre-Chop Veggies: Dice all your desired toppings – spinach, cherry tomatoes, cucumbers, red onions, and olives – at the beginning of the week. Store each in separate airtight containers. This prevents sogginess and keeps everything fresh.
- Cook Your Protein: Grill or bake a larger batch of chicken early in the week. Once cooled, dice it and store it separately. This can also be used for other meals!
- Whip Up the Tzatziki: The homemade Tzatziki sauce can be made ahead of time and stored in a sealed jar in the refrigerator for up to a week. Its flavors will actually deepen and improve over time.
- Assembly is Key: When it’s time to eat, simply warm your spaghetti squash (if desired), add your pre-chopped veggies and chicken, top with feta (if using), and a generous spoonful of Tzatziki. This assembly-line approach makes healthy eating incredibly convenient.
Storage and Reheating:
For best results, store all components separately. When ready to enjoy, scoop the desired amount of spaghetti squash into a bowl, add your toppings and chicken, and then finish with the fresh Tzatziki sauce. If you prefer your squash warm, heat it gently in the microwave or oven before adding the fresh, cool toppings and sauce.
Why You Will Love These Mediterranean Spaghetti Squash Bowls
Beyond their incredible taste and ease of preparation, these bowls offer a wealth of benefits that make them a must-add to your recipe rotation:
- Nutrient-Rich: Packed with a variety of vegetables, lean protein, and healthy fats, this meal is a powerhouse of vitamins, minerals, and fiber.
- Low-Carb & Gluten-Free: Spaghetti squash is an excellent alternative for those looking to reduce their carbohydrate intake or follow a gluten-free diet, without sacrificing flavor or satisfaction.
- Highly Customizable: As discussed, the flexibility to swap ingredients means you can easily adapt it to dietary restrictions, personal preferences, or whatever fresh produce you have on hand.
- Satisfying & Filling: Thanks to the fiber from the squash and vegetables, and the protein from the chicken and Greek yogurt, these bowls will keep you feeling full and energized for hours.
- Flavorful & Refreshing: The bright, tangy notes of the Tzatziki, combined with the fresh herbs and vegetables, make for a truly refreshing and invigorating meal.
Embrace the Flavorful World of Mediterranean Stuffed Spaghetti Squash Bowls
These Mediterranean Stuffed Spaghetti Squash Bowls are more than just a recipe; they’re an invitation to enjoy healthy, flavorful eating without compromise. They embody the best of Mediterranean cuisine – fresh ingredients, vibrant flavors, and wholesome goodness – all wrapped up in a convenient, customizable package. Whether you’re a seasoned meal prepper or just starting your journey towards healthier eating, this dish promises to be a delicious and satisfying addition to your repertoire.
So go ahead, pick your favorite method for cooking spaghetti squash, gather your fresh ingredients, and prepare to be amazed by how simple and delicious healthy eating can be. Your taste buds, and your body, will thank you!