Running Dirty. Eating Clean. Loving Life.

Spaghetti Squash with Tomatoes, Basil, and Feta – 31 Days of Fall Flavors #12

This week I’m supposed to be fueling for my marathon next Saturday in Kansas City.  I used to be a pasta freak.  Don’t get me wrong, I still love pasta, but all those carbs usually leave me feeling bloated and sluggish after a giant helping.  Enter the spaghetti squash.  Just about as easy to prepare and if you’re straining challenged like me, you don’t have to worry about half the pasta ending up in the bottom of the sink.  Just cut in half, bake, scoop, and voila!  A flavor filled, lower calorie substitute for any of your favorite pasta dishes.  And no scraping dried pasta noodles off your pan!  I found this recipe on  Not a huge fan of olives, I left those out and added some more garlic and a pinch of salt to the tomatoes for a little added flavor.

Spaghetti Squash with Tomatoes, Basil, and Feta 

Makes 6 servings


  • 1 spaghetti squash, halved lengthwise and seeded
  • 2 tablespoons extra virgin olive oil
  • 1 medium yellow onion, chopped
  • 2-3 cloves garlic, minced
  • 1 1/2 cups chopped roma tomatoes
  • 3/4 cup crumbled fat-free feta cheese
  • 2 tablespoons chopped fresh basil
  • salt and pepper to taste


  1. Preheat oven to 350 F. spray cooking sheet with cooking spray.
  2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake at least 30 min in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.
  3. Meanwhile, heat olive oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.  Season with salt and pepper if desired.
  4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sautéed vegetables, feta cheese, and basil. Serve warm.

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