Greek Spaghetti Squash Toss

Spaghetti Squash toss with greens and feta
Prep Time: 
20 minutes
Number of Servings: 
Recipe Source: 
Meals That Heal by Carolyn Williams, PhD, RD ($22.99, Tiller Press, 2019). Photo by Antonis Achillos


  • 1 Tbsp olive oil
  • 1 cup thinly sliced red onion
  • 2 garlic cloves, minced
  • 1 (15 oz) can no-salt added chickpeas, rinsed and drained
  • 2 tsp chopped fresh thyme
  • 1 cup cherry tomatoes, halved
  • 6 cup cooked spaghetti squash strands*
  • 4 cup torn fresh baby spinach leaves
  • 12 tsp kosher salt
  • 6 Tbsp crumbled feta cheese


  1. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat.
  2. Add onion and garlic; sauté for 4 minutes. Add chickpeas, thyme, and tomatoes; cook for 1 minute. Add cooked spaghetti squash, spinach, and salt; toss gently to combine.** Cook for 2 minutes or until spinach is just wilted.
  3. Divide squash mixture among 4 bowls. Sprinkle each serving with 1 12 tablespoons of the cheese.


  • *If you don’t have spaghetti squash already cooked, you can quickly prepare it in the microwave: Pierce the whole squash using a knife, making 6 to 8 cuts (about 12-inch deep). Place the whole squash in the microwave on its side and cook on HIGH for 4 minutes. Rotate squash and cook on HIGH for an additional 4 to 6 minutes, or until outside of squash gives slightly when touched. Carefully cut squash in half lengthwise, placing the halves cut side up, and cool for 10 minutes. Scrape out and discard the seeds and membranes. Then, scrape the flesh of the squash with a fork into spaghetti-like strands. Discard the skins.
  • **Make sure to toss well to coat every strand of this simple skillet dinner. The end result is a quick, veggie-based meal—a nice alternative to salads when you want to fill up on vegetables.
Nutrition Info: 
569 Calories, 27 g Protein, 85 g Carbohydrates, 17 g Fiber, 16 g Total fat (5 g sat), 565 mg Sodium, ★★★★★ Vitamin B1 (thiamine), B6, K, Folate, Phosphorus, ★★★ Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, ★★ Vitamin B3 (niacin), C, Calcium, Potassium,  Vitamin A, B12, E


Carolyn Williams, PhD, RD

Carolyn Williams is an author, dietitian, and award-winning food and health journalist based in Alabama. She's also a busy mom of two who knows the necessity of having quick, healthy meal ideas, so she's always look for — and then sharing – new recipes, cooking tips, and time-saving tricks to make getting dinner on the table quicker and easier.