Spaghetti Squash with Feta and Apple Cider Vinaigrette

Wonder food spaghetti squash is a dream ingredient for everyone but especially those who love pasta. When cooked, spaghetti squash pulls apart naturally into spaghetti-like strands. It’s beautiful, really, and #SOBikini good for you. A delightful option as a low carb alternative to pasta, spaghetti squash has many other nutrients the body loves. A one cup serving provides nearly 10 percent of the recommended daily allowance for vitamin C and is dense in minerals such as niacin, folate, and vitamin K. Spaghetti squash is glycemic friendly helping to regulate blood sugar and improve the absorption of calcium.

Available year round, spaghetti squash is low in calories and naturally fat free so don’t sideline the health benefits with gobs of butter and piles of high fat cheese. A friend to other healthy vegetables, spaghetti squash tastes delicious roasted and eaten alone with a little salt and pepper, or tossed with chopped fresh red bell pepper, celery, and kale, for example. The recipe here is a very simple one that can easily be customized to your liking by adding a few of your fresh vegetable and herb favorites. Also note, most of the calories in this recipe come from the olive oil. The vinaigrette is made separately, so drizzle only the amount you need to satisfy your tastebuds.* Reserve any extra vinaigrette for a mixed green salad on the side or for lunch the next day.

Serving size: 1 cup
Calories: 221
Fat: 20.1g
Saturated fat: 4.2g
Carbohydrates: 8.4g
Protein: 5.4g
Fiber: 2.5g
Sodium: 390mg

*Reducing the amount of vinaigrette you drizzle on your squash will lower the calories and fat properties shown here. 

Spaghetti Squash with Feta and Apple Cider Vinaigrette

Recipe type: Yield: 6 Prep time: Cook time: Total time:

A delicious replacement for pasta, spaghetti squash is tossed with a metabolism friendly cider vinaigrette and feta cheese


  • 1 large spaghetti squash, halved lengthwise
  • 1 1/2 teaspoons Dijon mustard
  • 3/4 teaspoon sugar
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon fresh ground black pepper
  • 1/4 cup apple cider vinegar
  • 1 tablespoon chopped flat leaf parsley
  • 1/2 cup extra virgin olive oil
  • 1 cup reduced-fat feta


  1. Preheat oven to 350 degrees. Lightly grease a baking sheet.
  2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance.
  3. Remove squash from oven, and set aside to cool enough to be easily handled.
  4. Use a spoon to remove the "spaghetti", then separate with fork.
  5. Whisk vinaigrette ingredients together.
  6. Lightly drizzle over squash.
  7. Add 1 tablespoon reduced-fat feta per 1/2 cup serving. Enjoy! (Serving size: about 1/2 cup per person as a side dish, 1 cup as an entree)

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