Mediterranean Spaghetti Squash Salad – Gluten-Free + Vegan

This is the third post in our series of gluten-free recipes from Beth of Tasty Yummies.

Each Saturday I pick up our bag of organic fruits and vegetables from our CSA share and I let this dictate what we will be eating for the week. I hit our local Co-Op and our grocery store to get any pantry items or other things I may need, and I just create each week’s meals inspired by what is in season and available from our farm.

I love this because it forces me to be creative and to come up with new recipes each week. It is hard to fall into a rut with eating and cooking when every week you get a bag with new produce. I am definitely going to miss this when the season ends in November.

I know many people serve spaghetti squash covered in sauce, just like it were regular noodles, but I wanted to do something a little different. Using some of the other beautiful produce from our CSA and adding in some fresh herbs from my garden, I was inspired to create this Mediterraneanesque salad. It has a wonderful crunch to it and it is full of beautiful fresh flavors and colors.

If you aren’t vegan or dairy-free, this salad is wonderful served with some crumbled feta cheese on top.

mediterranean spaghetti squash salad

Mediterranean Spaghetti Squash Salad – Gluten-free + Vegan

serves 4-6

1 medium-sized spaghetti squash

2 cups grape tomatoes, halved or quartered

1 small red onion, diced

1 banana pepper (or bell pepper), diced

1/2 cup kalamata olives (or black olives), chopped

1/4 cup fresh herbs, roughly chopped – I used a blend of oregano, mint and parsley

4 oz feta cheese (optional)


1/4 cup olive oil

1/4 cup red wine vinegar

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon sea salt

1 teaspoon raw sugar or other sweetener

Preheat the oven to 375ºF. Using a skewer or the tip of a knife, puncture a handful of holes all over the squash, on all sides, to keep it from bursting while baking.

Place the whole squash in a glass pan and bake for 1 hour, until the flesh is soft. Allow to cool until you can easily handle it and slice in half lengthwise. Remove the seeds and fibrous strings from the center of the cooked spaghetti squash. Using a fork around the edge of the spaghetti squash, gently scrape to shred the pulp into strands. It will happen very easily.  Place the spaghetti squash in a large serving bowl, and place in the fridge to cool.

Meanwhile, whisk together the dressing ingredients in a small bowl and set aside.

Once the squash has cooled to about room temperature or colder (I just make the squash the night before, place it in the fridge to cool overnight and toss the salad together the next day), add all of the other ingredients to the squash and toss well to combine. Pour the dressing over the salad and gently toss to combine.

Serve topped with additional fresh herbs and some crumbled feta cheese, if you wish!

mediterranean spaghetti squash salad

For more of Beth’s recipes visit her blog Tasty Yummies.

More healthy recipes from the BLDG 25 Blog.

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9 years ago

this looks insanely good… heading to the grocery store now, and I’m going to pick up the ingredients to make this!

9 years ago

So, I HATE spaghetti squash, but a friend of ours gave us two enormous ones from his farm and I am totally going to make this salad, because it sounds amazing. Perhaps it can help me overcome my spaghetti squash fear. Thank you.

9 years ago

Thanks Taylor, I hope you enjoy this if you make it!
Alexis, I have never overly cared for spaghetti squash myself since it is pretty tasteless and bland, but in this salad it is incredible, best way I have ever had it. I hope you enjoy it if you make it!

9 years ago

Wow! This looks so great! I can not cook at all, but something like this just looks too good not to attempt!
Thanks for sharing


Susan Gehrke
8 years ago

Try this!

M. Borders
8 years ago

Thank you for sharing this recipe! I ADORE spaghetti squash…and I have a friend who follows a strict gluten and dairy free lifestyle so I am going to make this for a potluck that we both will be attending. Right off the bat, the only change I will be making is instead of baking the spaghetti squash I am going to roast it. This gives it a sweeter flavor (not bland at all). To do this: while raw, split squash longwise, scrape out all the seeds and pulp, place on a aluminum foil covered cookie sheet sprayed with non stick spray, I use PAM olive oil, brush insides and edges with olive oil or you can spray them instead, season with garlic salt and pepper, bake at 400 degrees for approx 40-60 min depending on size of squash and your oven. IMPORTANT that you let the squash rest for 10-15 min after taking it out of the oven. I’ve had much luck making spaghetti squash and stuffed meatballs with marinara sauce, we no longer use pasta. YUM!

8 years ago

LOVE this recipe! Thank you! Keep them coming! My husband was totally impressed. ;)

7 years ago

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7 years ago

This looks absolutely delicious. I love when squash/potatoes are in salads…makes them perfectly filling! Can’t wait to try this out!