The humble spaghetti squash has been elevated from a mere side dish to a star player in the world of salads. Its nutty flavor and silky texture provide a perfect canvas for a wide range of flavors and ingredients. From Mediterranean-inspired dishes featuring feta and olives, to spicy Thai-style salads with peanut dressing, the possibilities are endless. Whether you’re looking for a healthy lunch option or a light and refreshing dinner, spaghetti squash salads have got you covered.
In this article, we’ll be exploring 18 creative spaghetti squash salad recipes that showcase the versatility of this underrated vegetable. From classic combinations to innovative twists, each recipe is carefully crafted to highlight the unique qualities of the spaghetti squash. So sit back, get inspired, and let’s dive into the wonderful world of spaghetti squash salads!
Mediterranean Spaghetti Squash Salad with Feta and Olives
This hearty salad combines the natural sweetness of roasted spaghetti squash with the tanginess of crumbled feta cheese, Kalamata olives, and a hint of Mediterranean herbs.
Ingredients:
– 2 medium spaghetti squash
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup chopped fresh parsley
– 1/4 cup crumbled feta cheese
– 1/2 cup pitted and sliced Kalamata olives
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise, scoop out the seeds, and place on a baking sheet.
3. Drizzle with olive oil and sprinkle with garlic, salt, and pepper. Roast for 45 minutes, or until the squash is tender.
4. Let the squash cool slightly, then use a fork to shred into spaghetti-like strands.
5. In a large bowl, combine the roasted squash, feta cheese, olives, and parsley. Toss gently to combine. Season with salt and pepper to taste.
Cooking Time: 45 minutes
Spicy Thai Spaghetti Squash Salad with Peanut Dressing
Experience the bold flavors of Thailand in this unique squash salad, where spaghetti squash meets spicy and tangy peanut dressing.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 1/4 cup creamy natural peanut butter
– 2 tablespoons soy sauce
– 2 tablespoons lime juice
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/4 teaspoon red pepper flakes
– Salt and pepper, to taste
– Chopped cilantro or scallions for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Cut the squash in half lengthwise and scoop out seeds.
2. Roast the squash for 45-50 minutes, or until tender and easily pierced with a fork.
3. While the squash cooks, prepare the peanut dressing by whisking together peanut butter, soy sauce, lime juice, honey, ginger, and red pepper flakes.
4. Once the squash is cooked, let it cool slightly before scooping out the flesh into strands (like spaghetti).
5. Toss the squash strands with the peanut dressing until well coated. Season with salt and pepper to taste.
6. Garnish with chopped cilantro or scallions, if desired. Serve immediately.
Cooking Time: 55 minutes
Roasted Spaghetti Squash Salad with Cranberries and Walnuts
This autumn-inspired salad combines the comforting flavors of roasted spaghetti squash with the sweetness of cranberries and the crunch of walnuts, perfect for a seasonal side dish or light lunch.
Ingredients:
– 2 medium spaghetti squash
– 1/4 cup olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/2 cup fresh or frozen cranberries
– 1/2 cup chopped walnuts
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil, salt, and pepper.
4. Roast for 45-50 minutes or until the flesh is tender and easily shreds with a fork.
5. In a large bowl, combine roasted squash, cranberries, walnuts, apple cider vinegar, and honey.
6. Toss to combine and serve warm or at room temperature.
Cooking Time: 45-50 minutes
Greek-Inspired Spaghetti Squash Salad with Tzatziki
This refreshing salad combines the flavors of Greece with the comfort of spaghetti squash, topped with a creamy tzatziki sauce. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 medium-sized spaghetti squash
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 1/2 cup tzatziki sauce (see below for recipe)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise, scoop out seeds, and bake for 45 minutes or until tender.
2. In a large bowl, combine mixed greens, cherry tomatoes, feta cheese, and parsley.
3. Once the squash is cooked, use a fork to shred it into strands resembling spaghetti.
4. Add the shredded squash to the salad and top with tzatziki sauce.
5. Season with salt and pepper to taste.
Tzatziki Sauce:
– 1 cup Greek yogurt
– 1/2 cup diced cucumber
– 1 tablespoon lemon juice
– 1 minced garlic clove
– Salt and pepper to taste
Mix all ingredients together until smooth. Refrigerate for at least 30 minutes before serving.
Southwestern Spaghetti Squash Salad with Black Beans and Corn
This vibrant salad combines the comforting warmth of roasted spaghetti squash with the bold flavors of Southwestern cuisine, featuring creamy black beans and sweet corn. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 1 medium-sized spaghetti squash
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1/2 red bell pepper, diced
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and roast for 45 minutes, or until the flesh is tender.
2. In a large bowl, combine roasted squash, black beans, corn kernels, red bell pepper, and cilantro.
3. In a small bowl, whisk together olive oil and lime juice. Pour dressing over the squash mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve warm or at room temperature.
Cooking Time: 45 minutes
Caprese Spaghetti Squash Salad with Fresh Mozzarella
A creative twist on the classic Caprese salad, this recipe combines roasted spaghetti squash with fresh mozzarella, basil, and tomatoes for a delicious and healthy meal.
Ingredients:
– 1 medium spaghetti squash
– 8 oz fresh mozzarella cheese, sliced
– 1 pint cherry tomatoes, halved
– 1/4 cup fresh basil leaves, chopped
– Salt and pepper to taste
– Olive oil for serving (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Roast the squash for 45-50 minutes, or until tender and easily shredded with a fork.
4. While the squash is cooking, slice the mozzarella cheese and halve the cherry tomatoes.
5. Once the squash is done, let it cool slightly before shredding it into spaghetti-like strands.
6. In a large bowl, combine the roasted squash, sliced mozzarella, cherry tomatoes, and chopped basil.
7. Season with salt and pepper to taste. Serve with a drizzle of olive oil, if desired.
Cooking Time: 45-50 minutes
Asian Sesame Spaghetti Squash Salad with Edamame
This vibrant salad combines the nutty sweetness of roasted spaghetti squash with the savory flavor of edamame, all tied together with a tangy sesame dressing. Perfect for a quick and healthy lunch or dinner.
Ingredients:
– 2 medium spaghetti squash
– 1 cup edamame, shelled and cooked
– 2 tablespoons soy sauce
– 2 tablespoons rice vinegar
– 2 tablespoons tahini
– 1 tablespoon honey
– 1 teaspoon grated ginger
– 1/4 teaspoon sesame oil
– Salt and pepper to taste
– Chopped green onions and toasted sesame seeds for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise, scoop out the seeds, and place on a baking sheet.
2. Roast the squash for 30-40 minutes or until tender.
3. In a blender or food processor, combine soy sauce, rice vinegar, tahini, honey, ginger, and sesame oil. Blend until smooth.
4. Toss cooked edamame with the sesame dressing. Add roasted spaghetti squash and toss to combine.
5. Season with salt and pepper to taste. Garnish with chopped green onions and toasted sesame seeds if desired.
Cooking Time: 30-40 minutes (roasting time) + 5 minutes to prepare dressing
Kale and Spaghetti Squash Salad with Lemon Vinaigrette
Discover the perfect blend of flavors and textures in this refreshing salad, featuring tender spaghetti squash, curly kale, and a zesty lemon vinaigrette.
Ingredients:
– 1 medium spaghetti squash
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 2 tablespoons olive oil
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon Dijon mustard
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil.
4. Roast for 45-50 minutes, or until flesh is tender and can be easily shredded.
5. Meanwhile, massage the kale leaves with olive oil and season with salt and pepper to taste.
6. In a small bowl, whisk together lemon juice and Dijon mustard.
7. Assemble the salad by combining roasted squash, kale, and crumbled feta cheese (if using). Drizzle with the lemon vinaigrette and serve.
Cooking Time: 45-50 minutes
Pesto Spaghetti Squash Salad with Cherry Tomatoes
A refreshing summer salad that combines the flavors of pesto, spaghetti squash, and sweet cherry tomatoes. Perfect for a light lunch or dinner!
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 1/4 cup pesto
– 1 pint cherry tomatoes, halved
– 1/4 cup chopped fresh basil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds.
3. Place the squash halves on a baking sheet, cut side up, and roast for 30-40 minutes or until tender.
4. In a large bowl, combine roasted squash, pesto, cherry tomatoes, basil, salt, and pepper.
5. Toss gently to combine.
6. Top with grated Parmesan cheese (if using).
7. Serve warm or at room temperature.
Cooking Time: 30-40 minutes
Autumn Spaghetti Squash Salad with Apples and Pecans
This recipe celebrates the flavors of autumn with roasted spaghetti squash, crisp apples, and toasted pecans. It’s a delicious and healthy side dish or main course perfect for the fall season.
Ingredients:
– 1 medium spaghetti squash
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 large apple, diced (Granny Smith or Fuji work well)
– 1/4 cup chopped pecans
– 2 tablespoons apple cider vinegar
– 1 tablespoon honey
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and roast for 45 minutes, or until tender.
3. Let the squash cool slightly before using a fork to scrape out the flesh into strands.
4. In a large bowl, combine the squash strands, apple, pecans, apple cider vinegar, and honey. Season with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
6. Serve warm or at room temperature.
Cooking Time: 45 minutes (roasting time)
Spaghetti Squash Salad with Avocado and Cilantro Lime Dressing
This vibrant salad combines the best of fall’s harvest, featuring roasted spaghetti squash tossed with creamy avocado, tangy cilantro lime dressing, and a sprinkle of queso fresco for added depth.
Ingredients:
– 2 medium spaghetti squash
– 1 ripe avocado, diced
– 1/4 cup freshly chopped cilantro
– Juice of 1 lime (about 2 tbsp)
– 1 tsp olive oil
– Salt and pepper to taste
– Queso fresco or crumbled feta cheese for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and roast for 45-50 minutes, or until flesh is tender and easily shreds with a fork.
2. In a blender or food processor, combine avocado, cilantro, lime juice, and olive oil. Blend until smooth and creamy.
3. Shred the cooked spaghetti squash into strands. Toss with the avocado dressing and season with salt and pepper to taste.
4. Garnish with queso fresco or crumbled feta cheese, if desired. Serve immediately.
Cook Time: 45-50 minutes
Spinach and Spaghetti Squash Salad with Balsamic Glaze
This vibrant salad combines the earthy sweetness of spaghetti squash with the nutty flavor of spinach, all tied together with a rich balsamic glaze. Perfect as a side dish or light lunch.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 4 cups fresh baby spinach leaves
– 2 tablespoons olive oil
– 1 clove garlic, minced
– Salt and pepper to taste
– 1/4 cup balsamic glaze (homemade or store-bought)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds. Place cut-side up on a baking sheet.
3. Roast the squash for 45-50 minutes, or until tender and easily shreds with a fork.
4. In a large bowl, whisk together olive oil, garlic, salt, and pepper. Add the fresh spinach leaves and toss to combine.
5. Shred the cooked spaghetti squash into bite-sized pieces and add to the bowl. Toss to combine.
6. Drizzle the balsamic glaze over the salad and toss gently.
7. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Roasted Garlic Spaghetti Squash Salad with Parmesan
This autumnal salad combines roasted garlic with the natural sweetness of spaghetti squash and a sprinkle of nutty Parmesan cheese, creating a perfect balance of flavors.
Ingredients:
– 2 medium spaghetti squash
– 4 cloves of garlic
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese
– Fresh parsley leaves for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise, scoop out seeds, and place cut-side up on a baking sheet.
3. Drizzle with olive oil, season with salt and pepper, and roast for 45 minutes or until tender.
4. Meanwhile, peel and mince the garlic cloves.
5. Roast the garlic in a small bowl at 400°F (200°C) for 20-25 minutes or until caramelized.
6. Once squash is cooked, use a fork to scrape out flesh into strands.
7. Toss with roasted garlic, sprinkle Parmesan cheese on top, and garnish with parsley leaves.
Cooking Time: 1 hour 15 minutes
Spaghetti Squash Salad with Chickpeas and Tahini Dressing
A creative twist on traditional pasta salads, this dish combines the comforting warmth of spaghetti squash with the creamy richness of tahini dressing, all wrapped up in a nutritious package.
Ingredients:
– 1 medium spaghetti squash
– 1 can chickpeas, drained and rinsed
– 2 tablespoons tahini
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and bake for 45-50 minutes, or until tender.
2. While the squash is baking, combine chickpeas, tahini, garlic, olive oil, lemon juice, salt, and pepper in a blender or food processor. Blend until smooth.
3. Once the squash is cooked, let it cool slightly. Then, use a fork to scrape out the flesh, creating long strands similar to spaghetti.
4. In a large bowl, combine the squash strands, chickpea-tahini dressing, and any additional desired garnishes (such as parsley or cilantro). Toss gently to combine.
5. Serve warm or at room temperature.
Cooking Time: 50-60 minutes
Spaghetti Squash Salad with Roasted Red Peppers and Feta
This vibrant salad combines the natural sweetness of roasted red peppers and spaghetti squash with the tanginess of crumbled feta cheese, perfect for a light and refreshing meal or side dish.
Ingredients:
– 2 medium-sized spaghetti squash
– 4 red bell peppers
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese
– 2 tablespoons fresh parsley, chopped
– 2 cloves garlic, minced
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds. Place on a baking sheet, cut side up.
3. Roast the squash for 45 minutes, or until tender.
4. Meanwhile, place the red bell peppers on the same baking sheet as the squash. Roast for an additional 30-40 minutes, or until charred and blistered.
5. Peel the roasted peppers and slice into strips.
6. In a large bowl, combine cooked spaghetti squash, roasted red pepper strips, crumbled feta cheese, chopped parsley, and minced garlic. Season with salt and pepper to taste.
7. Serve warm or at room temperature.
Cooking Time: 1 hour 15 minutes
Spaghetti Squash Salad with Grilled Chicken and Pesto
Transform the humble squash into a delightful salad perfect for a light yet satisfying meal. This recipe combines roasted spaghetti squash, grilled chicken, and creamy pesto for a flavorful treat.
Ingredients:
– 1 medium spaghetti squash
– 4 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1/4 cup pesto
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and place it on a baking sheet.
3. Drizzle with olive oil and sprinkle with garlic. Roast for 30-40 minutes or until tender.
4. Grill chicken breasts for 5-7 minutes per side, or until cooked through.
5. In a large bowl, combine roasted squash, grilled chicken, and pesto. Toss to combine.
6. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 45-50 minutes
Spaghetti Squash Salad with Quinoa and Lemon Herb Dressing
A refreshing and healthy salad perfect for a light lunch or dinner, this Spaghetti Squash Salad combines the nutty flavor of quinoa with the sweet, tender squash and a zesty lemon herb dressing.
Ingredients:
– 1 medium spaghetti squash
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon chopped fresh parsley
– 1 clove garlic, minced
– Salt and pepper to taste
– Freshly grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. Roast squash for 30-40 minutes, or until tender and easily shredded.
4. Cook quinoa according to package instructions.
5. In a blender or food processor, combine olive oil, lemon juice, parsley, garlic, salt, and pepper. Blend until smooth.
6. To assemble the salad, shred the roasted squash into spaghetti-like strands and combine with cooked quinoa. Top with dressing and sprinkle with Parmesan cheese (if using).
Cooking Time: 40-50 minutes
Spaghetti Squash Salad with Arugula and Roasted Beets
This vibrant salad combines the natural sweetness of roasted beets with the peppery flavor of arugula, all wrapped up with the comforting warmth of cooked spaghetti squash. A perfect fall and winter side dish or light lunch.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 2 large beets
– 4 cups arugula
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup crumbled feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds.
3. Roast the beets for 45-50 minutes, or until tender, then peel and slice into wedges.
4. Cook the spaghetti squash according to package instructions or microwave for 10-12 minutes.
5. In a large bowl, combine arugula, roasted beets, and cooked spaghetti squash.
6. Drizzle with olive oil and season with salt and pepper to taste.
7. Top with crumbled feta cheese, if using.
Cooking Time: 1 hour 15 minutes
Summary
Get creative with spaghetti squash in these 18 delicious and healthy salad recipes! From Mediterranean to Thai-inspired, and from roasted to fresh and fruity, there’s something for everyone. Try adding feta and olives, peanut dressing, cranberries and walnuts, or even grilled chicken and pesto to your next spaghetti squash salad.
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