Spaghetti squash feta tomato bake
Between the gatherings, travel, and the building holiday to-do list, the last thing you need is another dish that keeps you chained to the kitchen. Enter our Spaghetti Squash Feta Tomato Bake: just 5 minutes of prep, then pop it in the oven and walk away. With spaghetti squash at its peak season (hello, maximum nutrients and flavor!), this one-pan wonder delivers cozy, comforting vibes without the hassle. Less time cooking, more time celebrating—exactly what the holidays ordered.
Let’s dig in!
Total time: 50 Minutes | Prep Time: 5 Minutes | Cook Time: 40 Minutes | Assembly Time: 5 minutes
Servings: 6 | Category: Lunch & Dinner | Cuisine: Seasonal “Italian”
Ingredients
1 spaghetti squash, halved
4 chicken sausage links, chopped (I use Garlic Herb from Trader Joe’s)
1-8 ounce feta block, drained
4 cups of cherry tomatoes, fresh
1 tbsp fresh garlic, minced
1/4 cup fresh thyme leaves
4 cups of spinach, fresh
2 tbsp basil, dried
1 tsp garlic salt
Avocado oil, to lather baking dish and spaghetti squash
Pepper, to taste
Optional Enhancements: Artichoke hearts, onions, sun-dried tomatoes, Kalamata olives, Parmesan cheese, basil
Instructions
Bake Spaghetti Squash: Preheat oven to 400°F. Cut the squash lengthwise, spray with avocado oil and place face down on a baking pan. Place in the oven for 30 minutes.
Bake Feta & Tomatoes: Spray large baking dish with avocado oil. Place feta block in center, surround with tomatoes. Top with minced garlic, cracked pepper and thyme. Bake for 40 minutes.
Sauté Sausage: Pan-fry the chopped sausage until golden brown on both side.
Shred Spaghetti Squash: After spaghetti squash cools for ~20 minutes, shred with a fork until all strands are removed.
Spinach & Flavor Thyme: Add fresh spinach to feta mixture and stir until cheese is melty, tomatoes are crushed, and spinach wilts. Sprinkle with dried basil and more thyme, if desired!
Assemble: Add shredded spaghetti squash to feta, tomato, spinach mixture and stir. Top with sausage and other additional enhancements to serve cheesy low carb goodness.
Nutrition Facts
320 calories | 22 g protein | 22 g carbs (17 g net) | 18 g fat | 5 g fiber
GF, high fiber, high protein, whole foods, seasonal, anti-inflammatory
Tatum’s Recipe Hacks:
🏃 Fueling up for Fall races? Swap the spaghetti squash for regular spaghetti or half and half.
🐟 Add more omega-3's by substituting an air-fried salmon filet for the sausage.
🥬 Plant based? Swap sausage for chickpeas and add nutritional yeast.
🍅 Vegan? Consider blending the roasted tomatoes with navy beans or cashew “cheese”
Let’s work together! Want individualized meal and snack ideas that align with your nutrition and wellness goals?
Contact me at tatum@equilibriumnutrition.net for more questions.
Schedule your consult below!
Cheers to thriving together!
