18 Creative Spaghetti Squash Salads Recipes Healthy

Posted on March 7, 2025

Unlock the magic of spaghetti squash with these 18 vibrant salad recipes that prove healthy eating doesn’t have to be boring! Whether you’re craving a light lunch, a colorful side, or a meal-prep hero, these creative twists will inspire you to ditch the pasta and embrace this veggie superstar. Get ready to fall in love with every forkful—let’s dive in!

Mediterranean Spaghetti Squash Salad with Feta and Olives

Yellow summer light filters through the kitchen window, casting warmth over a bowl of spaghetti squash, its golden strands tangled with briny olives and creamy feta—a dish that feels like a quiet afternoon by the sea.

Ingredients

For the squash:
- 1 medium spaghetti squash (about 3 lbs)
- 1 tbsp olive oil
- 1/2 tsp salt
For the salad:
- 1/2 cup crumbled feta cheese
- 1/4 cup pitted Kalamata olives, halved
- 1/4 cup chopped fresh parsley
- 2 tbsp lemon juice
- 1 tbsp extra-virgin olive oil
- 1/4 tsp black pepper

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise using a sharp knife, scoop out the seeds with a spoon, and discard.
Drizzle the cut sides with 1 tbsp olive oil and sprinkle with 1/2 tsp salt, rubbing gently to coat evenly.
Place the squash cut-side down on the baking sheet and roast for 35–40 minutes, until the flesh pulls away easily in strands when scraped with a fork.
Let the squash cool for 5 minutes, then use a fork to scrape the flesh into long, spaghetti-like strands into a large bowl.
Add the feta, olives, parsley, lemon juice, 1 tbsp extra-virgin olive oil, and black pepper to the bowl with the squash.
Toss gently to combine, ensuring the ingredients are evenly distributed without breaking the squash strands.

With each bite, the squash offers a tender crunch, its mild sweetness balanced by the salty feta and bright lemon. Serve it chilled for a refreshing lunch, or warm it slightly to let the flavors melt together like a Mediterranean breeze.

Spicy Thai Spaghetti Squash Salad with Peanut Dressing

Sometimes, the most satisfying meals come from the quiet moments of experimentation, when a handful of vibrant ingredients whisper their potential. This dish, with its tender strands of squash and creamy peanut dressing, feels like a gentle embrace—warm yet refreshing, familiar yet surprising.

Ingredients

For the squash:

1 medium spaghetti squash (about 3 lbs)
1 tbsp olive oil
1/2 tsp salt

For the dressing:

1/4 cup creamy peanut butter
2 tbsp soy sauce
1 tbsp lime juice
1 tbsp honey
1 tsp sriracha
1 clove garlic, minced
2 tbsp warm water

For the salad:

1/2 cup shredded carrots
1/4 cup thinly sliced red bell pepper
2 tbsp chopped cilantro
2 tbsp chopped roasted peanuts

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise using a sharp knife, scoop out the seeds with a spoon, and discard them.
Drizzle the cut sides of the squash with olive oil and sprinkle with salt, rubbing gently to coat evenly.
Place the squash cut-side down on the baking sheet and roast for 35–40 minutes, or until the flesh shreds easily with a fork. Tip: If the squash feels firm, roast for an additional 5 minutes.
While the squash roasts, whisk together peanut butter, soy sauce, lime juice, honey, sriracha, and minced garlic in a small bowl until smooth.
Gradually add warm water, 1 tbsp at a time, until the dressing reaches a pourable consistency. Tip: Adjust the sriracha for more or less heat.
Once the squash is done, let it cool for 5 minutes, then use a fork to scrape the flesh into strands.
In a large bowl, combine the squash strands, shredded carrots, and sliced bell pepper.
Pour the dressing over the salad and toss gently to coat. Tip: For deeper flavor, let the salad sit for 10 minutes before serving.
Garnish with chopped cilantro and roasted peanuts.

Here, the squash strands hold just enough bite to contrast the velvety dressing, while the peanuts add a playful crunch. Try serving it chilled the next day—the flavors deepen, turning leftovers into something even more special.

Roasted Spaghetti Squash Salad with Cranberries and Walnuts

Venturing into the quiet hum of the kitchen, I find myself drawn to the simplicity of roasted spaghetti squash, its golden strands waiting to cradle the tartness of cranberries and the earthy crunch of walnuts. This dish feels like a gentle embrace, a reminder of how uncomplicated ingredients can weave together into something quietly extraordinary.

Ingredients

For the squash:
- 1 medium spaghetti squash (about 3 lbs)
- 2 tbsp olive oil
- 1/2 tsp salt
For the salad:
- 1/2 cup dried cranberries
- 1/2 cup walnuts, roughly chopped
- 2 tbsp fresh parsley, finely chopped
For the dressing:
- 2 tbsp olive oil
- 1 tbsp apple cider vinegar
- 1 tsp honey
- 1/4 tsp black pepper

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Drizzle the cut sides with 2 tbsp olive oil and sprinkle with 1/2 tsp salt, rubbing it in gently.
Place the squash cut-side down on the baking sheet and roast for 40-45 minutes, until the flesh pulls away easily in strands when scraped with a fork. Tip: For extra caramelization, flip the squash cut-side up for the last 10 minutes.
While the squash roasts, toast the walnuts in a dry skillet over medium heat for 3-4 minutes, stirring often, until fragrant. Tip: Keep a close eye—they burn quickly!
In a small bowl, whisk together 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tsp honey, and 1/4 tsp black pepper for the dressing.
Once the squash is cool enough to handle, use a fork to scrape the flesh into strands and transfer to a large bowl.
Add the cranberries, toasted walnuts, and parsley to the bowl, then drizzle with the dressing and toss gently to combine. Tip: Let the salad sit for 10 minutes before serving to allow the flavors to meld.

Offering a delightful contrast of textures—silky squash, chewy cranberries, and crisp walnuts—this salad feels like autumn captured in a bowl. Try serving it warm, with a sprinkle of crumbled goat cheese for a creamy counterpoint, or pack it cold for a picnic under the fading summer sun.

Greek-Inspired Spaghetti Squash Salad with Tzatziki

Evenings like these call for something light yet satisfying, a dish that feels like a quiet celebration of summer’s bounty. This Greek-inspired spaghetti squash salad, draped in cool tzatziki, is just that—a humble harmony of textures and flavors.

Ingredients

For the spaghetti squash:

1 medium spaghetti squash (about 3 lbs)
1 tbsp olive oil
1/2 tsp salt

For the salad:

1 cup cherry tomatoes, halved
1/2 cup diced cucumber
1/4 cup sliced Kalamata olives
1/4 cup crumbled feta cheese
2 tbsp chopped fresh dill

For the tzatziki:

1 cup Greek yogurt
1/2 cup grated cucumber, squeezed dry
1 tbsp lemon juice
1 tbsp chopped fresh mint
1 clove garlic, minced
1/4 tsp salt

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise and scoop out the seeds. Tip: Microwave the squash for 2 minutes to soften it slightly for easier cutting.
Drizzle the cut sides with olive oil and sprinkle with salt. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds into strands with a fork.
While the squash roasts, prepare the tzatziki: In a bowl, combine Greek yogurt, grated cucumber, lemon juice, mint, garlic, and salt. Stir well and refrigerate.
Once the squash is cooked, use a fork to scrape the flesh into strands. Let cool for 10 minutes.
In a large bowl, gently toss the squash strands with cherry tomatoes, diced cucumber, olives, feta, and dill.
Drizzle the tzatziki over the salad or serve it on the side. Tip: For extra flavor, let the salad sit for 15 minutes before serving to allow the flavors to meld.

Often, the best meals are the simplest—this salad is no exception. The spaghetti squash lends a tender-crisp bite, while the tzatziki adds a creamy, herb-kissed finish. Try serving it in hollowed-out cucumber boats for a playful twist.

Southwestern Spaghetti Squash Salad with Black Beans and Corn

Maybe it’s the golden light of late afternoons or the way summer lingers in the air, but this dish feels like a quiet celebration of the season—a tangle of roasted spaghetti squash, sweet corn, and earthy black beans, all dressed in a smoky lime vinaigrette.

Ingredients

For the roasted squash:

1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
1 tbsp olive oil
1/2 tsp salt

For the salad:

1 cup cooked black beans, rinsed and drained
1 cup fresh or thawed frozen corn kernels
1/4 cup finely diced red onion
1/4 cup chopped fresh cilantro

For the dressing:

2 tbsp lime juice
1 tbsp olive oil
1/2 tsp ground cumin
1/4 tsp smoked paprika
1/4 tsp salt

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Brush the cut sides of the spaghetti squash with 1 tbsp olive oil and sprinkle with 1/2 tsp salt. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds into strands with a fork. Let cool for 10 minutes. Tip: Don’t rush the cooling—hot squash can be watery.
While the squash cools, whisk together lime juice, 1 tbsp olive oil, cumin, smoked paprika, and 1/4 tsp salt in a large bowl.
Use a fork to scrape the squash into strands directly into the bowl with the dressing. Gently toss to coat.
Add black beans, corn, red onion, and cilantro to the bowl. Fold gently to combine. Tip: For deeper flavor, char the corn in a dry skillet for 2–3 minutes before adding.
Let the salad sit for 15 minutes before serving to allow flavors to meld. Tip: If making ahead, add cilantro just before serving to keep it vibrant.

The squash strands hold their slight crunch, while the dressing seeps into every bite—smoky, bright, and just hearty enough. Serve it piled into halved avocadoes for a creamy contrast, or alongside grilled shrimp for a fuller meal.

Caprese Spaghetti Squash Salad with Fresh Mozzarella

Falling into the rhythm of summer evenings, there’s something quietly comforting about a dish that balances simplicity and freshness. This recipe, with its tender strands of spaghetti squash and creamy mozzarella, feels like a gentle nod to the season’s bounty.

Ingredients

For the squash:
- 1 medium spaghetti squash (about 3 lbs)
- 1 tbsp olive oil
- 1/2 tsp salt
For the salad:
- 8 oz fresh mozzarella, torn into bite-sized pieces
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil leaves, thinly sliced
For the dressing:
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1/4 tsp black pepper

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Drizzle the cut sides with 1 tbsp olive oil and sprinkle with 1/2 tsp salt. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds into strands with a fork. Tip: Let the squash cool slightly before handling to avoid burns.
While the squash roasts, whisk together 2 tbsp olive oil, 1 tbsp balsamic vinegar, and 1/4 tsp black pepper in a small bowl.
Use a fork to scrape the roasted squash into strands, transferring them to a large mixing bowl.
Add the torn mozzarella, cherry tomatoes, and sliced basil to the bowl. Tip: Tear the mozzarella by hand for irregular, rustic pieces that cling to the squash.
Drizzle the dressing over the salad and gently toss to combine. Tip: For deeper flavor, let the salad sit for 10 minutes before serving to allow the dressing to meld.

Glistening with olive oil and studded with juicy tomatoes, this salad is a study in contrasts—cool mozzarella against warm squash, sweet basil against tangy balsamic. Serve it piled high on a platter, or spoon it into individual bowls for a light yet satisfying meal.

Asian Sesame Spaghetti Squash Salad with Edamame

Afternoon light slants through the kitchen window, casting warmth over a bowl of tangled spaghetti squash and plump edamame, their flavors as comforting as they are vibrant.

Ingredients

For the squash:

1 medium spaghetti squash (about 3 lbs)
1 tbsp olive oil
1/2 tsp salt

For the salad:

1 cup shelled edamame, thawed if frozen
1/4 cup thinly sliced red bell pepper
2 tbsp toasted sesame seeds
2 green onions, thinly sliced

For the dressing:

2 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp honey
1 tsp toasted sesame oil
1/2 tsp grated fresh ginger

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Drizzle the cut sides with olive oil and sprinkle with salt, rubbing gently to coat evenly.
Place the squash cut-side down on the baking sheet and roast for 35–40 minutes, or until the flesh shreds easily with a fork. Tip: Let it cool slightly before handling to avoid steam burns.
While the squash roasts, whisk together soy sauce, rice vinegar, honey, sesame oil, and ginger in a small bowl until smooth. Set aside.
Use a fork to scrape the roasted squash into strands, transferring them to a large mixing bowl.
Add edamame, red bell pepper, sesame seeds, and green onions to the bowl with the squash.
Pour the dressing over the salad and toss gently to combine. Tip: For deeper flavor, let the salad sit for 10 minutes before serving.
Garnish with extra sesame seeds and green onions if desired. Tip: For a crunchier texture, sprinkle with crushed peanuts just before serving.

Delicate strands of squash cling to the nutty dressing, while edamame adds a satisfying pop—serve it chilled in lettuce cups for a light summer lunch, or warm alongside grilled fish for contrast.

Kale and Spaghetti Squash Salad with Lemon Vinaigrette

Just as the summer sun lingers a little longer in the evening, this salad brings brightness to the table with its crisp textures and zesty undertones. It’s the kind of dish that feels both nourishing and effortless, a quiet celebration of simplicity.

Ingredients

For the salad:

1 medium spaghetti squash (about 3 lbs)
4 cups chopped kale, stems removed
1/4 cup toasted pine nuts
1/4 cup crumbled feta cheese

For the lemon vinaigrette:

1/4 cup extra-virgin olive oil
2 tbsp fresh lemon juice
1 tsp honey
1/2 tsp Dijon mustard
1 small garlic clove, minced
1/4 tsp salt
1/8 tsp black pepper

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon. Place the halves cut-side down on the baking sheet.
Roast the squash for 35–40 minutes, or until the flesh easily shreds with a fork. Let cool slightly before handling.
While the squash roasts, massage the kale with 1 tsp olive oil for 1–2 minutes to soften the leaves. Tip: This step reduces bitterness and improves texture.
In a small bowl, whisk together the olive oil, lemon juice, honey, Dijon mustard, minced garlic, salt, and pepper until emulsified.
Use a fork to scrape the spaghetti squash into strands and transfer to a large bowl. Add the massaged kale and toss gently.
Drizzle the lemon vinaigrette over the salad and toss to coat evenly. Tip: Start with half the dressing and add more as needed to avoid overdressing.
Top with toasted pine nuts and crumbled feta cheese. Tip: Toasting the pine nuts in a dry skillet over medium heat for 2–3 minutes enhances their nutty flavor.

The squash offers a delicate, almost buttery contrast to the kale’s earthy bite, while the vinaigrette ties it all together with its bright acidity. Try serving it alongside grilled chicken or scooping it into lettuce cups for a lighter take.

Pesto Spaghetti Squash Salad with Cherry Tomatoes

There’s something quietly satisfying about turning humble ingredients into a dish that feels both nourishing and vibrant, like this pesto spaghetti squash salad with cherry tomatoes. It’s the kind of meal that whispers of summer evenings and effortless gatherings, where flavors meld without fuss.

Ingredients

For the roasted squash:

1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
2 tbsp olive oil
1/2 tsp salt

For the pesto:

2 cups fresh basil leaves, packed
1/4 cup grated Parmesan cheese
1/4 cup pine nuts
2 garlic cloves
1/3 cup olive oil
1/2 tsp salt

For the salad:

1 cup cherry tomatoes, halved
1/4 cup crumbled feta cheese

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Brush the cut sides of the spaghetti squash with 2 tbsp olive oil and sprinkle with 1/2 tsp salt. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds with a fork. Let cool for 10 minutes. Tip: For extra caramelization, roast cut-side up for the last 5 minutes.
While the squash cools, make the pesto: In a food processor, combine basil, Parmesan, pine nuts, garlic, and 1/2 tsp salt. Pulse until finely chopped.
With the processor running, slowly drizzle in 1/3 cup olive oil until smooth. Tip: For a brighter pesto, add a squeeze of lemon juice.
Use a fork to scrape the squash into strands, transferring them to a large bowl.
Toss the squash with the pesto until evenly coated. Gently fold in cherry tomatoes and feta. Tip: Let the salad sit for 10 minutes to allow flavors to blend.

Gently tangled strands of squash hold onto the pesto’s herbaceous richness, while bursts of sweet tomatoes and salty feta keep each bite lively. Serve it piled high on a platter, or tuck it into lettuce cups for a lighter twist.

Autumn Spaghetti Squash Salad with Apples and Pecans

Warm afternoons like these make me crave something light yet comforting, a dish that bridges the gap between summer’s brightness and autumn’s coziness. This recipe, with its tender squash and crisp apples, feels like a quiet celebration of the season’s shift.

Ingredients

For the roasted squash:

1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
1 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper

For the salad:

1 large crisp apple (like Honeycrisp), thinly sliced
1/2 cup pecans, roughly chopped
1/4 cup dried cranberries
2 tbsp fresh parsley, chopped

For the dressing:

2 tbsp apple cider vinegar
2 tbsp maple syrup
1 tbsp Dijon mustard
1/4 cup olive oil
1/4 tsp salt

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Brush the cut sides of the spaghetti squash with 1 tbsp olive oil and sprinkle with 1/2 tsp salt and 1/4 tsp black pepper. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds into strands with a fork. Let cool slightly. Tip: For extra caramelization, flip the squash cut-side up for the last 5 minutes.
While the squash cools, whisk together apple cider vinegar, maple syrup, Dijon mustard, 1/4 cup olive oil, and 1/4 tsp salt in a small bowl until emulsified.
Use a fork to scrape the squash into strands and transfer to a large bowl. Tip: Leave some strands clumped for varied texture.
Add apple slices, pecans, cranberries, and parsley to the bowl. Drizzle with dressing and toss gently to combine. Tip: Let the salad sit for 10 minutes before serving so the flavors meld.

A harmony of textures—silky squash, crunchy pecans, and juicy apples—makes this salad feel like autumn on a plate. Serve it alongside roasted chicken or pile it onto a bed of greens for a lighter meal.

Spaghetti Squash Salad with Avocado and Cilantro Lime Dressing

Holding a forkful of tender spaghetti squash, I’m reminded how summer meals should feel—light, vibrant, and just a little unexpected. This dish weaves together creamy avocado, crisp vegetables, and a bright cilantro-lime dressing, turning simplicity into something quietly extraordinary.

Ingredients

For the squash:

1 medium spaghetti squash (about 3 lbs)
1 tbsp olive oil
½ tsp salt

For the dressing:

¼ cup fresh cilantro leaves, packed
3 tbsp lime juice (about 2 limes)
2 tbsp olive oil
1 tsp honey
½ tsp salt

For the salad:

1 ripe avocado, diced
½ cup cherry tomatoes, halved
¼ cup red onion, thinly sliced

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Cut spaghetti squash in half lengthwise using a sharp knife. Scoop out seeds with a spoon.
Drizzle squash halves with 1 tbsp olive oil and sprinkle with ½ tsp salt, rubbing to coat evenly.
Place squash cut-side down on the baking sheet. Roast for 35–40 minutes, until flesh pulls away easily in strands when scraped with a fork. Tip: For extra caramelization, flip squash cut-side up for the last 5 minutes.
While squash roasts, blend cilantro, lime juice, 2 tbsp olive oil, honey, and ½ tsp salt in a small food processor until smooth. Set aside.
Let squash cool for 5 minutes, then use a fork to scrape flesh into strands into a large bowl. Tip: Gently fluff strands to separate—they’ll absorb the dressing better.
Add avocado, tomatoes, and red onion to the bowl. Drizzle with dressing and toss lightly to combine. Tip: Fold in avocado last to keep it from breaking apart.

The squash strands stay satisfyingly al dente, while the dressing’s citrusy zing lifts the richness of avocado. Try serving it atop toasted sourdough for a twist on avocado toast, letting the salad’s textures shine.

Spinach and Spaghetti Squash Salad with Balsamic Glaze

Zenith moments in the kitchen often arrive quietly—like the gentle toss of fresh spinach with roasted spaghetti squash, drizzled in a balsamic glaze that glistens under the light. This dish is a harmony of earthy greens, tender strands of squash, and the tangy sweetness of reduction, a reminder that simplicity can be deeply satisfying.

Ingredients

For the squash:

1 medium spaghetti squash (about 3 lbs)
1 tbsp olive oil
1/2 tsp salt

For the salad:

4 cups fresh baby spinach
1/4 cup crumbled feta cheese
2 tbsp toasted pine nuts

For the glaze:

1/2 cup balsamic vinegar
1 tbsp honey

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds with a spoon.
Drizzle the cut sides of the squash with olive oil and sprinkle with salt. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds into strands with a fork. Tip: Let the squash cool slightly before handling to avoid burns.
While the squash roasts, combine balsamic vinegar and honey in a small saucepan over medium heat. Simmer for 8–10 minutes, stirring occasionally, until the mixture thickens enough to coat the back of a spoon. Tip: Reduce the heat if the glaze bubbles too vigorously to prevent burning.
Use a fork to scrape the roasted squash into strands. Transfer to a large bowl.
Add the spinach, feta, and pine nuts to the bowl with the squash. Drizzle with the balsamic glaze and toss gently to combine. Tip: Reserve a little glaze for drizzling on top for presentation.

Light and tender, the spaghetti squash strands mingle with the crisp spinach, while the feta adds a creamy saltiness. Serve it warm or at room temperature, perhaps with a slice of crusty bread to soak up the extra glaze pooling at the bottom of the bowl.

Roasted Garlic Spaghetti Squash Salad with Parmesan

Reflecting on the quiet hum of a summer evening, there’s something deeply comforting about the caramelized sweetness of roasted garlic mingling with the earthy notes of spaghetti squash—a dish that feels both nourishing and nostalgic. This salad, with its delicate strands and sharp Parmesan, is a gentle reminder of how simple ingredients can transform into something extraordinary.

Ingredients

For the roasted squash:

– 1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
– 2 tbsp olive oil
– 1/2 tsp salt
– 1/4 tsp black pepper

For the roasted garlic:

– 1 whole garlic head, top trimmed to expose cloves
– 1 tbsp olive oil

For the salad:

– 1/4 cup grated Parmesan cheese
– 2 tbsp chopped fresh parsley
– 1 tbsp lemon juice
– 1/4 tsp red pepper flakes (optional)

Instructions

1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
2. Drizzle the cut sides of the spaghetti squash with 2 tbsp olive oil, then sprinkle with salt and pepper. Place cut-side down on the baking sheet.
3. Place the trimmed garlic head on a small piece of foil, drizzle with 1 tbsp olive oil, and wrap tightly. Place on the baking sheet with the squash.
4. Roast for 40-45 minutes, or until the squash is tender when pierced with a fork and the garlic is soft and golden. Tip: Let the squash cool slightly before handling to avoid burning your fingers.
5. Once cool enough to handle, use a fork to scrape the squash flesh into strands. Transfer to a large bowl.
6. Squeeze the roasted garlic cloves from their skins into a small bowl and mash with a fork until smooth. Tip: Roasting garlic mellows its sharpness, so don’t skip this step!
7. Add the mashed garlic, Parmesan, parsley, lemon juice, and red pepper flakes (if using) to the squash. Toss gently to combine. Tip: For extra richness, drizzle with a bit more olive oil before serving.
Warm and slightly caramelized, the squash strands cling to the Parmesan and garlic, creating a salad that’s both hearty and light. Serve it alongside grilled chicken or pile it onto a toasted baguette for an unexpected twist.

Spaghetti Squash Salad with Chickpeas and Tahini Dressing

Vividly golden and subtly sweet, spaghetti squash transforms into a tender, noodle-like base for this hearty salad, while chickpeas add a satisfying bite and tahini dressing ties it all together with creamy richness.

Ingredients

For the roasted squash:

1 medium spaghetti squash (about 3 lbs)
2 tbsp olive oil
1/2 tsp salt

For the salad:

1 (15 oz) can chickpeas, drained and rinsed
1/4 cup chopped fresh parsley
1/4 cup diced red onion

For the tahini dressing:

1/4 cup tahini
2 tbsp lemon juice
1 tbsp maple syrup
1/4 tsp garlic powder
2-3 tbsp water

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Cut the spaghetti squash in half lengthwise using a sharp knife, scoop out the seeds with a spoon, and discard them.
Drizzle the cut sides of the squash with olive oil and sprinkle with salt, rubbing it evenly over the surface.
Place the squash cut-side down on the baking sheet and roast for 35-40 minutes, or until the flesh easily shreds into strands with a fork.
While the squash roasts, prepare the dressing: In a small bowl, whisk together tahini, lemon juice, maple syrup, and garlic powder until smooth.
Add water, 1 tbsp at a time, until the dressing reaches a pourable consistency (tip: if it seizes at first, keep whisking—it will smooth out).
Once the squash is cooked, let it cool for 5 minutes, then use a fork to scrape the flesh into strands directly into a large bowl.
Add chickpeas, parsley, and red onion to the bowl with the squash.
Pour the dressing over the salad and toss gently to combine (tip: reserve a little dressing to drizzle on top for presentation).
Season with an extra pinch of salt if needed, and serve immediately or chill for 30 minutes to let flavors meld (tip: the salad holds up well for next-day lunches).

Just as comforting as it is vibrant, this salad balances the squash’s delicate sweetness with the earthy depth of tahini, while chickpeas lend a pleasant chew. Try topping it with crumbled feta or toasted pepitas for an extra layer of texture.

Spaghetti Squash Salad with Roasted Red Peppers and Feta

Wandering through the farmers’ market this morning, I couldn’t resist the golden hues of spaghetti squash—its delicate strands begging to be tangled with roasted peppers and briny feta. It’s the kind of dish that feels like summer on a plate, light yet satisfying, with just enough crunch to keep things interesting.

Ingredients

For the roasted squash and peppers:

1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
2 large red bell peppers, quartered and seeded
2 tbsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper

For the salad:

1/2 cup crumbled feta cheese
2 tbsp chopped fresh parsley
1 tbsp lemon juice
1/4 tsp red pepper flakes

Instructions

Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Brush the cut sides of the spaghetti squash and the red bell pepper quarters with olive oil, then sprinkle with salt and black pepper.
Place the squash cut-side down and the peppers skin-side up on the prepared baking sheet. Roast for 35–40 minutes, flipping the peppers halfway, until the squash is tender when pierced with a fork and the pepper skins are blistered.
Let the squash and peppers cool for 10 minutes. Use a fork to scrape the squash into strands, then transfer to a large bowl.
Peel the skins off the roasted peppers, slice them into thin strips, and add to the bowl with the squash.
Gently toss the squash and peppers with lemon juice, red pepper flakes, and half of the feta and parsley.
Sprinkle the remaining feta and parsley over the top before serving. Tip: For extra flavor, let the salad sit for 15 minutes to allow the ingredients to meld.

You’ll love the contrast of the sweet, smoky peppers against the mild squash, with pops of salty feta tying it all together. Try serving it alongside grilled chicken or stuffed into pita pockets for a portable lunch.

Spaghetti Squash Salad with Grilled Chicken and Pesto

A quiet afternoon calls for something light yet satisfying, a dish that feels like a gentle embrace after a long day. This spaghetti squash salad with grilled chicken and pesto is just that—a harmonious blend of textures and flavors, perfect for savoring slowly.

Ingredients

For the spaghetti squash:

1 medium spaghetti squash (about 3 lbs)
1 tbsp olive oil
1/2 tsp salt

For the grilled chicken:

2 boneless, skinless chicken breasts
1 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper

For the pesto:

2 cups fresh basil leaves
1/4 cup grated Parmesan cheese
1/4 cup pine nuts
1/2 cup olive oil
2 cloves garlic
1/4 tsp salt

For assembly:

1 cup cherry tomatoes, halved
1/4 cup shaved Parmesan cheese

Instructions

Preheat the oven to 400°F.
Cut the spaghetti squash in half lengthwise and scoop out the seeds with a spoon.
Drizzle the cut sides with 1 tbsp olive oil and sprinkle with 1/2 tsp salt.
Place the squash halves cut-side down on a baking sheet and roast for 40 minutes, or until the flesh pulls away easily in strands with a fork.
While the squash roasts, heat a grill or grill pan over medium-high heat.
Rub the chicken breasts with 1 tbsp olive oil, then season with 1/2 tsp salt and 1/4 tsp black pepper.
Grill the chicken for 6-7 minutes per side, or until the internal temperature reaches 165°F. Let it rest for 5 minutes before slicing.
In a food processor, combine the basil, Parmesan, pine nuts, 1/2 cup olive oil, garlic, and 1/4 tsp salt. Pulse until smooth.
Use a fork to scrape the roasted spaghetti squash into strands and transfer to a large bowl.
Toss the squash with half of the pesto until evenly coated.
Top with sliced grilled chicken, cherry tomatoes, and shaved Parmesan.
Drizzle the remaining pesto over the salad.

Refreshingly crisp and subtly sweet, the spaghetti squash pairs beautifully with the smoky grilled chicken and vibrant pesto. Serve it warm or at room temperature, perhaps with a slice of crusty bread to soak up every last bit of flavor.

Spaghetti Squash Salad with Quinoa and Lemon Herb Dressing

Vaguely, as the summer light lingers, I find myself craving meals that feel both nourishing and effortless—dishes where crispness meets comfort, where each bite carries a hint of brightness. This one, with its tangled strands of squash and earthy quinoa, is just that.

Ingredients

For the roasted squash:

1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
1 tbsp olive oil
1/2 tsp salt

For the quinoa:

1/2 cup uncooked quinoa, rinsed
1 cup water
1/4 tsp salt

For the dressing:

3 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp honey
1 garlic clove, minced
1/4 cup chopped fresh parsley
1 tbsp chopped fresh mint
1/4 tsp black pepper

Instructions

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Brush the cut sides of the spaghetti squash with 1 tbsp olive oil and sprinkle with 1/2 tsp salt. Place cut-side down on the baking sheet.
Roast for 35–40 minutes, or until the flesh easily shreds into strands with a fork. Let cool slightly. Tip: For extra caramelization, roast cut-side up for the last 5 minutes.
While the squash roasts, combine quinoa, water, and 1/4 tsp salt in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork. Tip: Rinsing quinoa removes its natural bitterness—don’t skip this step.
In a small bowl, whisk together 3 tbsp olive oil, lemon juice, honey, garlic, parsley, mint, and black pepper.
Use a fork to scrape the roasted squash into strands, transferring them to a large bowl. Add the cooked quinoa and dressing, tossing gently to combine. Tip: For deeper flavor, let the salad sit for 10 minutes before serving.

Sunlit and tender, the squash curls around the quinoa like ribbons, while the dressing—herbal and just tart enough—clings to every bite. Try piling it onto butter lettuce leaves for a crisp, handheld twist.

Spaghetti Squash Salad with Arugula and Roasted Beets

Zigzagging between summer’s warmth and autumn’s crispness, this dish captures the quiet transition of seasons with its earthy sweetness and peppery bite. It’s a salad that feels like a slow exhale, perfect for savoring alone or sharing over lingering conversations.

Ingredients

For roasting:

1 medium spaghetti squash (about 3 lbs), halved lengthwise and seeded
2 medium beets (about 1 lb), peeled and diced into 1-inch cubes
2 tbsp olive oil
1/2 tsp salt
1/4 tsp black pepper

For the salad:

4 cups fresh arugula
1/4 cup crumbled feta cheese
2 tbsp toasted pine nuts
1 tbsp balsamic glaze

Instructions

Preheat the oven to 400°F and line a baking sheet with parchment paper.
Drizzle the cut sides of the spaghetti squash and diced beets with olive oil, then sprinkle evenly with salt and pepper.
Place the squash cut-side down and the beets in a single layer on the prepared baking sheet. Roast for 40 minutes, or until the squash flesh shreds easily with a fork and the beets are tender when pierced.
Let the squash cool for 10 minutes, then use a fork to scrape the flesh into strands. Tip: Hold the squash steady with a kitchen towel to avoid burning your hands.
In a large bowl, gently toss the spaghetti squash strands, roasted beets, and arugula. Tip: Arugula wilts quickly, so add it just before serving for the best texture.
Sprinkle the salad with feta and pine nuts, then drizzle with balsamic glaze. Tip: Toast the pine nuts in a dry skillet over medium heat for 2–3 minutes until fragrant to deepen their flavor.

This salad is a tapestry of textures—silky squash, jewel-like beets, and the crunch of pine nuts—with a balance of tangy, sweet, and peppery notes. Try serving it in the hollowed squash halves for a rustic touch, or layer it over whipped goat cheese for extra creaminess.

Summary

Bringing a burst of flavor and nutrition to your table, these 18 creative spaghetti squash salads are perfect for any season! Whether you’re craving something light, hearty, or packed with bold flavors, there’s a recipe here for you. Give them a try, and don’t forget to leave a comment with your favorite—or share this roundup on Pinterest to inspire fellow food lovers. Happy cooking!