Spaghetti Swuash Recipe

Creamy Roasted Red Pepper Spaghetti Squash Recipe with Feta Swirl

I was looking for a new way to make spaghetti squash that felt like a full-blown comfort meal, not just a healthy side dish. This spaghetti swuash recipe is my new favorite. Forget boring butter and salt; this recipe features a vibrant, creamy roasted red pepper sauce blended with salty feta cheese. It’s an easy-to-make, satisfying vegetarian main course that’s perfect for weeknight dinners and feels like a restaurant-quality dish. The roasting process intensifies the natural sweetness of the squash and peppers, creating a deep flavor profile that kids actually love. You’ll get detailed, foolproof steps to make this vibrant, cozy meal in under an hour with minimal hands-on time, making it one of my go-to easy dinner ideas.

Ingredients

• 1.4 kg (3 lb) spaghetti squash: Choose a squash that feels heavy for its size with firm, pale yellow skin. The size is important for balancing the sauce ratio, so aim for a medium to large squash. Look for smooth skin without any soft spots.
• 45 ml (3 tbsp) olive oil, divided: Use a standard extra virgin olive oil for flavor, or a high-heat oil like avocado oil for roasting. Be precise when dividing between roasting and blending.
• 2 large red bell peppers: These form the base of the creamy sauce, providing a sweet and smoky flavor when roasted. Core and deseed them thoroughly before roasting to avoid bitterness and extra moisture in the sauce. (You can swap these for yellow or orange bell peppers, but red gives the most vibrant color and sweetness.)
• 4 cloves garlic, unpeeled: Roasting the garlic in its skin sweetens it significantly and changes its texture from sharp to mellow. This prevents burning and makes peeling easier once it’s soft and cooled. Ensure the cloves are intact.
• 5 ml (1 tsp) smoked paprika: This spice adds depth and a savory, smoky note that enhances the roasted red pepper flavor profile. Do not substitute standard paprika, as it lacks the complexity of smoked paprika. Adjust to taste if you prefer a less smoky flavor, starting with 1/2 tsp if unsure.
• 120 ml (1/2 cup) vegetable broth: The broth helps create a smooth, pourable sauce consistency when blending the roasted vegetables and cheese. Use a low-sodium vegetable broth to better control the final salt level of the dish. (For extra richness, you can substitute chicken broth, but ensure it’s low sodium.)
• 150 g (5.3 oz) crumbled feta cheese, divided: The star ingredient, providing a sharp, salty tang that balances the sweetness of the roasted peppers and squash. Divide this amount precisely into two portions: half for blending into the sauce and half for baking on top. (For a milder flavor, you can try substituting goat cheese or parmesan, but feta offers the best flavor contrast.)
• 30 ml (2 tbsp) fresh parsley, finely chopped: Adds a fresh, herbal finish and vibrant green contrast to the rich colors of the dish. Finely chop the parsley and sprinkle it generously over the finished product before serving. (If fresh parsley isn’t available, try a pinch of dried oregano, though it won’t have the same brightness.)
• 5 ml (1 tsp) sea salt, or to taste: Essential seasoning for both roasting and finishing the sauce. Use coarse sea salt for roasting the spaghetti squash and fine salt for seasoning the sauce. Adjust salt levels carefully, as feta cheese adds significant salinity.
• 2.5 ml (1/2 tsp) freshly ground black pepper, or to taste: Used for seasoning the squash initially and adding a subtle spice note to the finished dish. Freshly ground black pepper provides more aroma than pre-ground. A pinch of red pepper flakes can be added for extra heat if desired.

Instructions

1. Prep the Squash and Roasting Pan: Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper to prevent sticking and make cleanup easier. Carefully cut the spaghetti squash in half lengthwise using a large chef’s knife.
2. Prepare the Squash for Roasting: Scoop out and discard the seeds and stringy bits from inside the squash halves. Brush the cut sides with 15 ml (1 tbsp) of olive oil and season thoroughly with 2.5 ml (1/2 tsp) salt and 1.25 ml (1/4 tsp) black pepper. Place the seasoned spaghetti squash cut-side down on one side of the prepared baking sheet.
3. Roast the Peppers and Garlic: On the same baking sheet, place the cored and deseeded red bell peppers (cut-side down if possible) and the unpeeled garlic cloves. Drizzle the peppers and garlic with 15 ml (1 tbsp) of olive oil, ensuring they are coated. Keep the vegetables separated slightly on the baking sheet for even cooking.
4. Roast until Tender: Roast for 35-45 minutes, or until the spaghetti squash is tender when pierced with a fork and the pepper skins are slightly charred and soft. The garlic should be very soft and slightly caramelized inside its skin. Remove the entire baking sheet from the oven and set it aside to cool slightly before handling.
5. Prepare the Squash Strands: Once cool enough to handle, use a fork to scrape the spaghetti squash flesh into spaghetti-like strands directly into a large mixing bowl. Scrape gently to avoid picking up any stray bits of tough skin near the edges. Set the bowl of squash strands aside while you prepare the sauce.
6. Make the Creamy Red Pepper Sauce: Peel the roasted garlic cloves; they should pop out easily. Place the roasted red bell peppers, peeled garlic, smoked paprika, vegetable broth, and 75 g (2.65 oz) of crumbled feta cheese into a high-speed blender. Add the remaining 15 ml (1 tbsp) olive oil, 2.5 ml (1/2 tsp) salt, and 1.25 ml (1/4 tsp) black pepper, then blend until very smooth and creamy. Reserve 30 ml (2 tbsp) of the sauce for garnish. If your sauce looks too thick after blending, add a splash more broth to achieve a smooth consistency.
7. Combine and Toss: Pour the remaining creamy red pepper feta sauce over the spaghetti squash strands in the mixing bowl. Toss gently with tongs until all strands are evenly coated in the vibrant sauce. The sauce will naturally swirl through the strands, creating beautiful ribbons of color without overmixing.
8. Add Final Feta and Bake: Transfer the sauced spaghetti squash to a medium baking dish (approximately 20×20 cm or 8×8 inches). Sprinkle the remaining 75 g (2.65 oz) of crumbled feta cheese evenly over the top of the dish. Return the baking dish to the oven (still at 200°C / 400°F) and bake for an additional 10-15 minutes.
9. Finishing Touches: Bake until the feta cheese is melted and lightly golden in spots, and the dish is bubbly. Remove from oven and let rest for 5 minutes before serving to let the sauce set slightly. Serve warm in a shallow, light-colored ceramic bowl, drizzled with the reserved red pepper feta sauce and fresh chopped parsley. This easy spaghetti swuash recipe is perfect for a satisfying family dinner.

Swaps and Substitutions for this Recipe

This creamy spaghetti squash recipe is versatile. Here are some easy ways to customize it for different diets or preferences without losing the core flavor.

Add Protein

Turn this healthy side dish into a complete meal by adding a lean protein source. Shredded pre-cooked chicken breast or leftover rotisserie chicken can be folded directly into the mixture before the final bake. For a vegetarian protein boost, you could also top it with roasted chickpeas or white beans, or mix in 150g (5.3 oz) of lentils.

Spice It Up

If you enjoy a bit of heat, add a pinch of red pepper flakes to the sauce before blending. Alternatively, roast a jalapeno pepper alongside the red peppers for a more complex heat. A small amount of cayenne pepper can be added for extra warmth in this spaghetti squash recipe.

Make it Dairy-Free

For a completely vegan alternative, swap the feta cheese for a dairy-free feta block or crumbles. Alternatively, use 2-3 tablespoons of nutritional yeast to add a cheesy flavor to the sauce. You may need to add a bit more salt to compensate for the missing feta tang in this healthy spaghetti squash recipe.

Make-Ahead Tips and Storage

Meal Prep

This is a great meal prep recipe. Roast the spaghetti squash and bell peppers up to 3 days ahead of time. Store the spaghetti squash strands and the red pepper sauce separately in airtight containers in the refrigerator. When ready to serve, combine them, sprinkle with feta, and bake as directed.

Reheating Instructions

Leftovers will keep well in the refrigerator for 3-4 days. To reheat, place a portion in an oven-safe dish and warm in a preheated 180°C (350°F) oven for 10-15 minutes, or heat gently in a microwave in short bursts to avoid overcooking. If reheating from frozen, allow to thaw overnight first and then proceed with oven heating. The texture holds up remarkably well.

FAQs

How do I cut spaghetti squash safely?

Always stabilize the squash on a cutting board first. Use a large, sharp knife to pierce the skin near the stem and apply even pressure to slice lengthwise. If the skin is too hard, you can briefly microwave the whole squash for 2-3 minutes to soften it slightly before cutting, making it safer to handle.

Can I cook spaghetti squash faster?

Yes, if you’re in a hurry, you can cut the squash in half and cook it in the microwave cut-side down in a baking dish with a little water for 10-15 minutes. Alternatively, use an Instant Pot or pressure cooker to cook the halves in 7-10 minutes. Ensure the squash is fully cooked and strands scrape out easily before proceeding with the rest of the spaghetti squash recipe.

How do I avoid watery spaghetti squash?

The best way to prevent watery squash is to place it cut-side down on the baking sheet during roasting. This allows steam to escape during cooking rather than trapping it inside the squash. If the strands seem overly wet after roasting, let them rest in a colander for a few minutes before adding the sauce. I’ve found this step especially useful when making this specific spaghetti squash recipe to ensure the sauce isn’t too thin.

What other toppings can I add?

The possibilities are endless! Try adding toasted pine nuts or pepitas for crunch, or grilled shrimp for extra protein. Fresh basil leaves or a drizzle of balsamic glaze pair well with the red pepper flavor in this spaghetti squash recipe. You can even add some chopped spinach or kale when tossing the sauce and squash together for added greens.

How do I choose a good spaghetti squash?

Look for squash that feels heavy for its size. The skin should be hard, smooth, and pale yellow. Avoid squash with soft spots, cracks, or green areas. A good spaghetti squash will have a long shelf life when stored properly in a cool, dark place.

How does this compare to traditional pasta?

Using spaghetti squash provides a low-carb, high-fiber alternative to traditional pasta. It has a mild flavor and holds up well to rich sauces like this creamy red pepper sauce. This makes it a great option for healthy eating and low-carb meal ideas, offering a similar texture without the grains.

Conclusion

This creamy roasted red pepper spaghetti squash recipe takes a healthy vegetable and turns it into a decadent, satisfying meal. The combination of smoky peppers and salty feta creates a flavorful sauce that will make this a new family favorite. Save this healthy and easy dinner recipe to your Pinterest board so you can make it this week.

spaghetti swuash recipe

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• Author: Emily Madona
• Total Time: 65 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

This creamy roasted red pepper spaghetti squash recipe features a vibrant sauce made from roasted peppers and salty feta cheese. It is an easy, satisfying vegetarian main course perfect for weeknight dinners.

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Ingredients

Scale 1x2x3x

• 1 large spaghetti squash (approximately 3 lb or 1.4 kg)
• 3 tbsp olive oil, divided
• 2 large red bell peppers, cored and deseeded
• 4 cloves garlic, unpeeled
• 1 tsp smoked paprika
• 1/2 cup vegetable broth
• 5.3 oz (150 g) crumbled feta cheese, divided
• 2 tbsp fresh parsley, finely chopped
• 1 tsp sea salt, or to taste
• 1/2 tsp freshly ground black pepper, or to taste

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Instructions

1. Roast Squash and Peppers: Preheat oven to 400°F (200°C). Cut spaghetti squash in half lengthwise and scoop out seeds. Brush the cut side of the squash with 1 tbsp olive oil and season with salt and pepper. Place cut-side down on a large baking sheet with the red bell peppers and unpeeled garlic cloves. Drizzle peppers and garlic with 1 tbsp olive oil. Roast for 35–45 minutes until squash is tender and peppers are soft and slightly charred.
2. Prepare Squash Strands: Once cool enough to handle, use a fork to scrape the squash flesh into strands in a large mixing bowl.
3. Make the Red Pepper Sauce: Peel the roasted garlic cloves. Place the roasted red peppers, peeled garlic, smoked paprika, vegetable broth, 1 tbsp olive oil, half of the feta cheese (about 2.65 oz or 75 g), remaining salt, and pepper into a blender. Blend until very smooth and creamy. Reserve 2 tbsp of the sauce for garnish.
4. Combine and Bake: Pour the sauce over the spaghetti squash strands and toss gently to coat evenly. Transfer the mixture to an 8×8 inch baking dish. Sprinkle the remaining 2.65 oz (75 g) of crumbled feta cheese over the top. Bake for 10–15 minutes, or until the feta is melted and lightly golden.
5. Serve and Garnish: Let the dish rest for 5 minutes before serving. Drizzle with the reserved sauce and garnish with fresh chopped parsley.

Notes

To avoid watery spaghetti squash, ensure the squash is placed cut-side down during roasting to allow steam to escape. If necessary, allow the strands to rest in a colander for a few minutes before adding the sauce. Leftovers can be stored in the refrigerator for 3-4 days and reheated in the oven.

• Prep Time: 15 minutes
• Cook Time: 50 minutes
• Category: Main Course
• Method: Roasting
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 298 kcal
• Sugar: 8 g
• Sodium: 320 mg
• Fat: 16 g
• Saturated Fat: 5 g
• Unsaturated Fat: 11 g
• Trans Fat: 0 g
• Carbohydrates: 26 g
• Fiber: 4 g
• Protein: 7 g
• Cholesterol: 15 mg