Spaghetti Squash with Spinach Feta and Herbed White Beans

Elevate your dinner game with this wholesome and flavor-packed Spaghetti Squash with Spinach, Feta, and Herbed White Beans recipe—a delightful vegetarian dish that’s as nutritious as it is satisfying. Roasted spaghetti squash serves as a silky, low-carb base, perfectly complemented by the earthy sweetness of sautéed spinach and the creamy richness of crumbled feta. Protein-packed cannellini beans, infused with aromatic oregano, thyme, and zesty lemon juice, add savory depth to each bite. A sprinkle of optional red pepper flakes lends a subtle kick, making it a versatile option for spice lovers. Ready in under an hour, this one-pan meal highlights wholesome ingredients and Mediterranean flavors for a healthy dinner or side dish that’s gluten-free and bursting with vibrant textures. Perfect for meal prepping or warming up cold evenings, this recipe is a fresh twist on comfort food!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 medium-sized spaghetti squash
• 4 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon black pepper
• 3 garlic cloves, minced
• 5 cups baby spinach
• 1 15-ounce can cannellini beans (white beans), rinsed and drained
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 2 tablespoons lemon juice
• 1 cup crumbled feta cheese
• 0.5 teaspoon red pepper flakes (optional)

Directions

Step 1

Preheat your oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and scoop out the seeds.

Step 2

Drizzle 2 tablespoons of olive oil over the cut sides of the squash and season with 1/2 teaspoon of salt and 1/2 teaspoon of black pepper.

Step 3

Place the squash cut-side down on a baking sheet lined with parchment paper. Roast in the oven for about 35-40 minutes, or until the flesh is tender and easily shredded with a fork.

Step 4

While the squash is roasting, heat the remaining 2 tablespoons of olive oil in a large skillet over medium heat.

Step 5

Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant.

Step 6

Add the baby spinach to the skillet and cook for 3-4 minutes until wilted. Remove from the skillet and set aside.

Step 7

In the same skillet, add the rinsed and drained cannellini beans. Stir in the dried oregano, dried thyme, lemon juice, and the remaining 1/2 teaspoon of salt and black pepper. Cook for 4-5 minutes until the beans are heated through and fragrant.

Step 8

Once the squash is done roasting, use a fork to scrape the flesh into spaghetti-like strands and transfer them to a large mixing bowl.

Step 9

Toss the spaghetti squash with the sautéed spinach, herbed white beans, and crumbled feta cheese.

Step 10

If desired, sprinkle red pepper flakes over the top for a hint of heat.

Step 11

Serve warm and enjoy!

Nutrition Facts

Serving size	(1800.0g)

Amount per serving	% Daily Value*
Calories	1764.2

Total Fat 111.6g	0%
Saturated Fat 33.5g	0%
Polyunsaturated Fat 14.1g
Cholesterol 126.7mg	0%
Sodium 6283.9mg	0%
Total Carbohydrate 145.5g	0%
Dietary Fiber 38.9g	0%
Total Sugars 26.9g
Protein 55.5g	0%

Vitamin D 0IU	0%
Calcium 1021.6mg	0%
Iron 18.1mg	0%
Potassium 2564.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.5%

Protein: 12.3%

Carbs: 32.2%