High-Protein Baked Feta & Tomato Spaghetti Squash is a delicious dinner. It is prepared in 1 hour and 5 minutes, so we can easily make it for a flavorful dinner or lunch option. There is no use of butter and cream, so it is good to consume in a vegetarian and low-carb diet. It is prepared on one baking sheet, so it is easy to clean the kitchen as well. High-Protein Baked Feta & Tomato Spaghetti Squash stores properly in the fridge, so it is good for meal prep as well. Serve it with grilled chicken, cucumber tomato salad, or toasted pine nuts.
STATS:
- Calories: 300 kcal
- Preparation Duration: Fifteen minutes
- Serving size: 1½ cups
- Cook time: 50 minutes
- Cuisine: Mediterranean
- Total time: 1 hour 5 minutes
- Course: Main Course
- Diet: High-Protein, Vegetarian
- Serving: 4
EQUIPMENT:
- Baking sheet
- Parchment paper
- Sharp knife
- Spoon
- Small bowl
- Fork
- Measuring spoons
INGREDIENTS:
- 1 medium spaghetti squash
- 3 tbsp. olive oil
- ¼ tsp. crushed red pepper
- ¼ tsp. ground pepper
- â…› tsp. salt
- 1 block feta chees
- 8 ounces cherry tomatoes
- 3 tbsp. fresh basil
- 1 tbsp. garlic
- 1½ tsp. chopped fresh oregano
- 1 tbsp. balsamic glaze
INGREDIENT NOTES:
SPAGHETTI SQUASH:
- Add the medium spaghetti squash to make the dish colorful and also include softness and a noodle-like texture. We have to choose a squash that is firm & don’t have any soft spots.
OLIVE OIL:
- Add the olive oil to the pan to toss the vegetables and make a tastier foundation for the dish. It will also provide good fat content. We have to divide it between roasting the squash and coating the tomatoes and feta.
CRUSHED RED PEPPER:
- Include the crushed red pepper to add a really warm and spicy flavor to the dish. We have to add it as we like. You can reduce the quantity or leave it out if you don’t tolerate the spiciness.
FETA CHEESE:
- Add the feta cheese to create a creamy, tangy topping and also include protein in the dish. We have to use a block of feta because it softens nicely while roasting.
CHERRY TOMATOES:
- Add the cherry tomatoes to provide juicy texture, natural sweetness, and fresh color. We have to choose ripe tomatoes, so they release enough juice to help form the sauce.
FRESH BASIL:
- Include the chopped fresh basil to add a refreshing herbal taste and make the dish more flavorful. We have to reserve a little extra for garnish to make the finished dish look fresh.
GARLIC:
- Add the garlic to the dish to add an indulgent and nice aroma. It is best to use fresh garlic to add a strong foundation. It will also blend into the roasted tomatoes and feta to make the sauce tastier.
FRESH OREGANO:
- Include the chopped fresh oregano to add a really warm and earthy flavor to the dish. You can use dried oregano if fresh is unavailable, but reduce the amount to about ½ teaspoon.
BALSAMIC GLAZE:
- Add the balsamic glaze at the end to provide a sweet and tangy finish. We have to drizzle it after roasting so its flavor remains noticeable.
INSTRUCTIONS:
- First, preheat the oven to 400°F and put the parchment on the tray.
- Apply the olive oil to the cut sides and sprinkle the seasonings on it.
- Put the squash on the tray and roast for thirty-five to forty minutes, or till the flesh gets soft.
- Meanwhile, you can add the feta cheese, garlic, cherry tomatoes, olive oil, & oregano in the small vessel.
- Add the feta mixture and tomatoes to the oven for the last 20 to 25 minutes and roast till tomatoes get soft and the feta gets creamy.
- Take out the tomatoes & feta from the oven and mash them gently with a fork.
- Leave the squash to cool lightly, then scrape the flesh gently.
- Include the strands of squash in the feta & tomato mixture and mix them gently.
- Add the basil & balsamic glaze on top and serve the dish.
SERVING SUGGESTIONS:
PROTEIN PAIRINGS:
- Grilled chicken breast
- Lemon garlic shrimp
- Baked salmon
SIDE DISHES:
- Cucumber tomato salad
- Roasted green beans
- Garlic sautéed spinach
TOPPINGS:
- Extra crumbled feta
- Toasted pine nuts
- Fresh basil leaves
SAUCES & FINISHES:
- Balsamic glaze
- Lemon juice
- Extra-virgin olive oil
TIPS:
- We have to choose medium and firm squash to offer a soft texture.
- Roast the squash till it gets soft but not mushy, as the strands will have to remain distinct.
- Decrease the quantity of red pepper to include less spice.
- Include the grilled chicken or shrimp to add more protein.
- Sprinkle the basil on top to make it more refreshing.
STORAGE INFORMATION:
FRIDGE:
- Properly cool the squash, then add it to a tight vessel and store for 4 days.
FREEZER:
- Don’t freeze the squash, as it gets watery and loses its texture; store for one month.
FAQs:
Will I make the dish without feta cheese?
- Add the vegan feta cheese or some quantity of any other crumbled cheese to make this dish, but it will change the texture and taste.
Can I utilize the frozen spaghetti squash?
- Yes, defrost it and strain the water, then combine it with feta and tomato sauce.
Does this dish contain gluten?
- This dish doesn’t contain gluten, so you can easily have it if you are allergic; just check the label of packaged items if required.
NUTRITIONAL INFORMATION:
Calories: 300 kcal
Net carbs: 15 g
Iron: 2 mg
Total carbs: 22 g
Vitamin A: 150 µg RAE
Serving size: 1½ cups
Fiber: 7 g
Calcium: 160 mg
Protein: 8 g
Sodium: 470 mg
Potassium: 700 mg
Serving: 4
