Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Recipe

Introduction

This easy spaghetti squash with chicken and feta is your ticket to a healthy, 30-minute dinner. It’s a complete meal in one dish, featuring tender chicken, juicy tomatoes, fresh spinach, and salty feta cheese all tossed with the low-carb strands of roasted squash. For another fast and flavorful stuffed squash idea, try this Stuffed Spaghetti Squash Recipe.

Ingredients

This stuffed spaghetti squash recipe combines savory chicken, sweet tomatoes, earthy spinach, and tangy feta for a vibrant and satisfying meal.

• 2 medium spaghetti squash
• 4 tablespoons olive oil, divided
• salt and pepper, to taste
• 1 lb skinless boneless chicken thighs or breasts
• ½ teaspoon smoked paprika
• ½ teaspoon dried oregano
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 10 oz fresh spinach
• 4 cloves garlic, minced
• 6 oz cherry tomatoes, halved
• 6 oz crumbled feta cheese
• fresh thyme, for garnish

Timing

Prep Time	15 minutes
Cook Time	45 minutes
Total Time	1 hour

Context: This recipe is about 20% faster than many similar stuffed spaghetti squash recipes, thanks to efficient prep and cooking the squash and filling simultaneously.

Step-by-Step Instructions

Step 1 — Prepare the Squash

Preheat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise using a sharp chef’s knife. Scoop out the seeds and stringy pulp with a spoon. Drizzle the cut sides with olive oil and season generously with salt and pepper.

Place the halves cut-side down on a parchment-lined baking sheet. Roasting them face-down helps steam the flesh, making it easier to scrape into strands later.

Step 2 — Roast the Squash

Roast the squash for 35–45 minutes, or until the skin gives easily when pressed and the flesh is tender. A fork should pierce the skin with little resistance. Let it cool for 10 minutes until safe to handle.

Use a fork to scrape the flesh into spaghetti-like strands, leaving about a ¼-inch border to keep the “boat” intact for stuffing.

Step 3 — Cook the Chicken

While the squash roasts, season diced chicken breast with salt, pepper, and dried oregano. Heat oil in a large skillet over medium-high heat. Cook the chicken for 5–7 minutes until no longer pink and cooked through. Transfer to a plate.

Step 4 — Sauté the Aromatics and Vegetables

In the same skillet, add a bit more oil if needed. Sauté diced onion until translucent, about 3 minutes. Add minced garlic and cook for 30 seconds until fragrant. Stir in halved cherry tomatoes and cook for 2–3 minutes until they begin to soften.

Step 5 — Wilt the Spinach and Combine

Add fresh spinach to the skillet in batches, stirring until just wilted. Return the cooked chicken to the pan. Add the scraped spaghetti squash strands (reserving the shells) and toss everything to combine. Cook for 1–2 minutes to heat through.

Remove from heat and stir in most of the crumbled feta cheese, saving some for topping.

Step 6 — Stuff and Bake

Divide the chicken and vegetable filling evenly between the two roasted squash shells. Top with the reserved feta cheese. Place the stuffed shells back on the baking sheet.

Bake at 375°F (190°C) for 10–15 minutes, or until the cheese is slightly melted and the filling is hot and bubbly.

Step 7 — Serve and Enjoy

Let the stuffed spaghetti squash rest for 5 minutes before serving. Garnish with fresh herbs like chopped parsley or basil for a bright finish. Serve directly from the shell for a beautiful, rustic presentation.

Nutritional Information

Calories	Approx. 420
Protein	34g
Carbohydrates	28g
Fat	18g
Fiber	7g
Sodium	580mg

This Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese is a nutrient-dense meal, providing a good source of vitamins A and C from the squash and spinach, along with calcium from the feta.

Note: Nutritional values are estimates based on typical ingredients and serving size.

Healthier Alternatives

This stuffed spaghetti squash recipe is wonderfully adaptable. Here are several practical ingredient swaps to customize it for different dietary needs or simply to use what you have on hand.

• Protein Swap: Ground Turkey or Lentils — For a leaner option, use ground turkey. For a plant-based, high-fiber alternative, cooked brown or green lentils work beautifully and absorb the Mediterranean flavors.
• Lower-Carb Option: More Veggies, Less Feta — Increase the spinach and add diced zucchini or mushrooms to bulk up the filling while slightly reducing the feta cheese to lower the overall carb count.
• Dairy-Free/Vegan: Tofu & Nutritional Yeast — Replace the chicken with seasoned, crumbled firm tofu and swap the feta for a sprinkle of nutritional yeast or a vegan cheese alternative for a creamy, cheesy flavor without dairy.
• Gluten-Free Assurance — This recipe is naturally gluten-free. Always double-check that any packaged broth or seasonings you use are certified gluten-free if needed.
• Low-Sodium Version: Fresh Herbs & Lemon — Use low-sodium broth, reduce or omit added salt, and boost flavor with plenty of fresh herbs like oregano, basil, and a generous squeeze of fresh lemon juice.
• Cheese Alternatives: Goat Cheese or Kalamata Olives — For a tangier twist, substitute the feta with crumbled goat cheese. For a dairy-free, salty punch, try chopped Kalamata olives.
• Greens Swap: Kale or Swiss Chard — Sturdy greens like chopped kale or Swiss chard are excellent substitutes for spinach; just sauté them a minute or two longer until wilted and tender.
• Tomato Variation: Sun-Dried Tomatoes or Roasted Red Peppers — For a deeper, sweeter tomato flavor, use chopped oil-packed sun-dried tomatoes or diced roasted red peppers instead of fresh cherry tomatoes.

Serving Suggestions

This hearty stuffed spaghetti squash with chicken, tomatoes, spinach, and feta cheese is a versatile main dish. Here are some ideas for pairings, occasions, and plating to make your meal complete.

• For a Light, Balanced Meal: Serve a half or a whole stuffed squash half alongside a simple green salad with a lemony vinaigrette. The fresh acidity cuts through the richness of the feta beautifully.
• For a Cozy, Comforting Spread: Pair this dish with a warm, crusty loaf of garlic bread or soft dinner rolls to soak up any delicious juices. A side of roasted broccoli or asparagus adds a nice textural contrast.
• Perfect for Meal Prep: This recipe holds up exceptionally well. Prepare the stuffed squash halves, let them cool, and store them in airtight containers for easy, healthy lunches throughout the week.
• Ideal for Entertaining: Serve individual stuffed squash halves for a stunning, portion-controlled presentation at a dinner party. It’s an impressive yet manageable dish for guests.
• Family-Style Presentation: For a casual family dinner, scoop all the filling and squash strands into a large, beautiful baking dish, top with extra feta, and broil until golden. Let everyone serve themselves.
• Add a Creamy Element: A dollop of tzatziki sauce or a drizzle of plain Greek yogurt on top adds a cool, creamy note that complements the Mediterranean flavors of the chicken, spinach, and feta.

Whether you’re looking for a healthy weeknight dinner or a show-stopping dish for company, this stuffed spaghetti squash recipe is wonderfully adaptable.

Common Mistakes to Avoid

• Mistake: Undercooking the squash, resulting in difficult-to-scrape, crunchy strands. Fix: Roast until the flesh is very tender and easily shreds with a fork; this can take 45-60 minutes depending on size.
• Mistake: Not properly salting the squash before roasting. Fix: Season the cut sides generously with salt and pepper to build flavor from the inside out.
• Mistake: Overloading the filling, making the final dish soggy. Fix: Sauté ingredients like spinach and tomatoes separately to cook off excess moisture before stuffing.
• Mistake: Using raw, cubed chicken that dries out during baking. Fix: Cook chicken separately (shred or dice) and just warm it through in the filling to keep it juicy.
• Mistake: Adding the feta cheese too early, causing it to melt away completely. Fix: Fold most of the feta in at the very end of filling assembly and sprinkle more on top just before serving for maximum flavor and texture.
• Mistake: Skipping the step of scraping the squash into strands before adding the filling. Fix: Use a fork to fully separate the “spaghetti,” then mix some of the filling into the strands for better integration.
• Mistake: Choosing a squash that’s too small, leading to scant servings. Fix: Select a medium to large squash (3–4 lbs) for the best yield and structural integrity.
• Mistake: Not letting the squash cool slightly before handling. Fix: Allow it to rest for 5-10 minutes after roasting for safer, easier scraping.
• Mistake: Underseasoning the overall dish because the squash is bland. Fix: Taste and adjust seasoning at every stage—the squash, the filling, and the final combined mixture.

Storing Tips

• Fridge: Store leftover stuffed spaghetti squash in an airtight container in the refrigerator for up to 3-4 days. Ensure the filling has cooled to room temperature before sealing to prevent condensation.
• Freezer: For longer storage, freeze the stuffed squash halves or scooped filling in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator before reheating.
• Reheat: Reheat portions in a covered oven-safe dish at 350°F until the internal temperature reaches 165°F, about 15-20 minutes. For a single serving, microwave on high for 2-3 minutes, stirring halfway through.

Always use a food thermometer to ensure your reheated stuffed spaghetti squash with chicken, tomatoes, spinach, and feta cheese reaches the safe temperature of 165°F, especially for the chicken component.

Conclusion

This Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese is a vibrant, satisfying meal that’s packed with flavor and nutrition. We hope you love this easy, healthy dinner as much as we do! Give it a try and let us know what you think in the comments. For more delicious pasta and spinach dishes, check out our Spaghetti & Spinach with Sun-Dried Tomato Cream Sauce Recipe and Shrimp and Spinach Stuffed Pasta Rolls Recipe. Don’t forget to subscribe for more great recipes!

Print

Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese

Print Recipe

Mediterranean-inspired stuffed spaghetti squash roasted and filled with sliced cooked chicken, garlic cherry tomatoes, wilted spinach, and crumbled feta cheese, seasoned with smoked paprika and oregano. Gluten-free, low-carb, high-protein dish.

• Total Time: 60 minutes
• Yield: 4 1x

Ingredients

Scale 1x2x3x

• 2 medium spaghetti squash
• 4 tablespoons olive oil, divided
• salt and pepper, to taste
• 1 lb skinless boneless chicken thighs or breasts
• ½ teaspoon smoked paprika
• ½ teaspoon dried oregano
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 10 oz fresh spinach
• 4 cloves garlic, minced
• 6 oz cherry tomatoes, halved
• 6 oz crumbled feta cheese
• fresh thyme, for garnish

Instructions

1. Preheat oven to 400°F. Slice spaghetti squash in half lengthwise, scoop out seeds, brush cut sides with 2 tablespoons olive oil, season with salt and pepper, place cut-side down on a baking sheet, and roast for 30-40 minutes until tender.
2. While squash roasts, heat 2 tablespoons olive oil in a skillet over medium heat. Season chicken with ½ teaspoon smoked paprika, ½ teaspoon dried oregano, ¼ teaspoon salt, and ¼ teaspoon black pepper. Cook chicken until fully cooked, about 6-8 minutes per side. Slice and set aside; reserve skillet juices.
3. In the same skillet with chicken juices, add 10 oz fresh spinach, 6 oz halved cherry tomatoes, and 4 cloves minced garlic. Cook on medium heat for 5-10 minutes until spinach wilts. Stir in 6 oz crumbled feta cheese and season with salt and pepper to taste.
4. Remove roasted squash from oven, flip cut-side up, and let cool slightly. Divide veggie mixture evenly among the 4 squash halves, leveling it off. Top with sliced chicken. Garnish with fresh thyme before serving.

Notes

For best texture, do not overcook the spaghetti squash to avoid mushiness. Use chicken thighs for juicier results or breasts for leaner protein. Fresh thyme adds a bright finish, but dried can substitute if needed.

• Author: Olivia Bennett
• Prep Time: 20 minutes
• Cook Time: 40 minutes
• Method: Main Dish
• Cuisine: Mediterranean

Nutrition

• Calories: 420
• Sugar: 8g
• Sodium: 780mg
• Fat: 28g
• Saturated Fat: 10g
• Unsaturated Fat: 16g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 6g
• Protein: 32g
• Cholesterol: 110mg

FAQs

Can I make this Stuffed Spaghetti Squash with Chicken ahead of time?

Yes, you can prepare it ahead. Bake the squash and cook the chicken filling separately. Store them in the fridge for up to two days. Assemble and reheat just before serving for the best texture.

What’s the best way to cook the spaghetti squash for stuffing?

Halve the squash lengthwise, scoop out the seeds, and roast it cut-side down on a baking sheet. Roasting at 400°F for about 40 minutes yields perfectly tender strands that are easy to shred and mix into your filling for Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese.

Can I substitute the chicken or feta cheese in this recipe?

Absolutely. For a vegetarian version, use chickpeas or lentils instead of chicken. You can swap feta for goat cheese or a dairy-free alternative. These changes will still create a delicious and satisfying stuffed squash.