It's time for a new salad recipe. This one is plant-forward, low carb and very summer friendly. You can use this recipe for a side salad or add some protein to make it a whole meal.
Many options for this Mediterranean Spaghetti Squash Salad!
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Ingredients Needed
For the salad
- Cooked spaghetti squash
- Cucumber
- Grape tomatoes
- Red onion
- Kalamata olives
- Fresh parsley
- Feta cheese
For the dressing:
- Red wine vinegar
- Garlic
- Extra virgin olive oil
How to Make This Spaghetti Squash Salad
The basis for this salad comes from my Mediterranean Chopped Salad. That salad uses romaine lettuce, but I wanted to use it's flavors in a new way. Mediterranean spaghetti squash? Why not?
You will need to pre-cook the squash according to your preferred method. Roasted spaghetti squash has long been my favorite, but in warm weather grilled spaghetti squash is the way to go! I like to cook in advance to give it time to cool and be shredded. This recipe takes 2-3 cups of shredded squash, which is about half a medium (2½ - 3 pound) squash.
Once you prep all the vegetables this salad comes together quickly. Start by mixing the dressing ingredients in a large bowl. Whisk the garlic and vinegar then drizzle in the olive oil while continuing to whisk.
Add the onion, tomatoes, and cucumbers to the bowl with the chopped parsley and olives. Toss gently and let the mixture sit for a few minutes to marinate. Then add the shredded spaghetti squash and crumbled feta cheese. Toss again.
This salad is ready to serve right away but also great if you let the flavors develop a bit. Which makes it a perfect make-ahead salad. Just cover and refrigerate until time to serve.
Variations and tips
This makes a perfectly lovely salad that is plant-based, light and delicious. It can also be made into a more complete "meal" by adding protein. Rinse and drain a can of chickpeas (garbanzo beans) and add with the veggies to marinate a bit.
I find that this salad is best the day it is made and one day after. It starts to lose its texture if I try to keep it any longer than that. So, if making just for ourselves, I use the lesser amount (2 cups) of spaghetti squash to make the salad.
The quantity of dressing is sufficient for up to 3 cups of spaghetti squash. This makes a big salad! It would be great for a potluck.
And if you'd like to make your whole meal have a Mediterranean flair, you can make some vegan falafel burgers to accompany this salad. Yummy!
You'll be happy to have this spaghetti squash salad all year long!
📖 Recipe
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Mediterranean Spaghetti Squash Salad
Video
Ingredients
- 3 Tablespoons red wine vinegar
- 1 Garlic clove minced
- 2 Tablespoons olive oil extra virgin
- ½ cup red onion chopped
- ½ English cucumber quartered lengthwise and cut into ½ inch pieces
- 1 pint grape tomatoes quartered
- ½ cup Kalamata olives pitted and chopped roughly
- ¼ cup fresh parsley chopped
- ½ a medium spaghetti squash cooked, cooled and shredded (about 2-3 cups)
- 4 ounces feta cheese crumbled
Instructions
- In a large bowl, whisk the vinegar and minced garlic. Continue whisking while slowly drizzling in the oil.3 Tablespoons red wine vinegar, 1 Garlic clove, 2 Tablespoons olive oil
- Add chopped onion, cucumber, and tomato to the bowl, plus the parsley and olives. Toss lightly to coat and let sit about 5 minutes to marinade.½ cup red onion, ½ English cucumber, 1 pint grape tomatoes, ¼ cup fresh parsley, ½ cup Kalamata olives
- Add spaghetti squash and feta cheese, toss gently. Season with salt and pepper to taste.½ a medium spaghetti squash, 4 ounces feta cheese
Notes
Nutrition
Nutrition values are estimates only, using online calculators. Please verify using your own data.
Melissa Steineker
Do you serve this hot or cold?
Sula
I serve it cold, which is why it specifies to cook and cool the spaghetti squash first.
Debbie Sauskojus
This salad is delicious!
Sula
Wonderful, thank you for your kind words!
Molly
Made it for with dinner. It was so delicious, and filling, I ate only the salad for dinner. I’ll be making this again. Thank you for the delicious recipe!
Sula
You're so welcome! Thank you for the kind review!
Lori
Love this recipe thank you so much for sharing!! I will be making it again for sure!!
Sula
I'm so glad - thank you for the kind review!
Toni
Packed full of amazing flavors!!
Sula
Yes, it is!
Chef Dennis
This is sooo scrumptious!
Sula
It's wonderful!
Emily Flint
I love salad with feta and the addition of the spaghetti squash made this a meal! I will be making this all summer for sure!
Sula
The spaghetti squash really does make it more filling than the usual salad! I'm so glad you like it!
Audrey
I'm such a huge spaghetti squash fan! This was great as a lunch for me.
Sula
Yes I'm in that same fan club!