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

Introduction

These Easy Spaghetti Squash Bowls with Chicken & Feta are a fantastic, low-carb meal that’s packed with flavor and ready in under an hour. The tender squash strands are loaded with juicy chicken, fresh tomatoes, spinach, and tangy feta cheese for a satisfying and healthy dinner. For another delicious way to enjoy squash, try this Autumn Sausage Pasta Squash Recipe.

Ingredients

This stuffed spaghetti squash recipe combines savory chicken, sweet tomatoes, earthy spinach, and tangy feta for a satisfying, low-carb meal that’s as beautiful as it is delicious.

• 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
• 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	55 minutes
Total Time	1 hour 10 minutes

Context: This recipe is about 20% faster than 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 cut the spaghetti squash in half lengthwise using a sharp, sturdy knife. Scoop out the seeds and stringy pulp from the center of each half 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.

Step 2 — Roast the Squash

Roast the squash in the preheated oven for 35–45 minutes. The squash is done when the flesh is easily pierced with a fork and the outer skin gives slightly when pressed.

Let the squash cool for 10 minutes, then use a fork to scrape the flesh into long, spaghetti-like strands. Keep the strands in the squash “boats” for stuffing.

Step 3 — Cook the Chicken

While the squash roasts, season chicken breast or thighs with salt, pepper, and Italian seasoning. Cook in a large skillet over medium-high heat with a little oil for 5–7 minutes per side, or until the internal temperature reaches 165°F.

Transfer the cooked chicken to a cutting board, let it rest for 5 minutes, then dice or shred it into bite-sized pieces.

Step 4 — Sauté the Aromatics and Vegetables

In the same skillet, add a bit more oil if needed and sauté diced onion and minced garlic until fragrant, about 2–3 minutes. Add halved cherry tomatoes and cook until they just begin to soften and blister.

Stir in fresh spinach and cook just until wilted, about 1–2 minutes. This step builds the flavorful base for your stuffed spaghetti squash.

Step 5 — Combine the Filling

Return the diced chicken to the skillet with the vegetables. Add the scraped spaghetti squash strands (reserving the shells) and gently toss everything to combine.

Stir in crumbled feta cheese and fresh herbs like parsley or basil. Taste and adjust seasoning with more salt and pepper if needed.

Step 6 — Stuff and Bake

Divide the chicken and vegetable filling evenly between the two roasted squash shells, packing it in gently. Top with an extra sprinkle of feta cheese.

Place the stuffed squash halves back on the baking sheet and bake at 375°F for 10–15 minutes, or until the cheese is melty and the filling is heated through.

Step 7 — Serve and Enjoy

Remove your stuffed spaghetti squash with chicken, tomatoes, spinach, and feta cheese from the oven. Let it cool for a few minutes before serving.

Garnish with additional fresh herbs and a drizzle of balsamic glaze or a squeeze of lemon juice for a bright finish. Serve directly from the squash shell for a beautiful presentation.

Nutritional Information

Calories	Approx. 420
Protein	32g
Carbohydrates	28g
Fat	20g
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 vegetables and squash, along with calcium from the feta.

Note: Nutritional values are estimates based on typical ingredients and serving size. Actual values may vary depending on specific brands and preparation methods.

Healthier Alternatives

This stuffed spaghetti squash recipe is wonderfully adaptable. Here are several ingredient swaps to suit different dietary needs and flavor preferences.

• Ground Turkey or Lean Beef — Swap the chicken for ground turkey or lean ground beef for a heartier, savory flavor. Brown it well with the onions and garlic.
• Chickpeas or Lentils — For a plant-based protein alternative, use rinsed canned chickpeas or cooked brown lentils. They add a satisfying texture and earthy taste.
• Kale or Swiss Chard — Instead of spinach, try chopped kale or Swiss chard for a more robust, slightly bitter green that holds up well during baking.
• Nutritional Yeast or Vegan Cheese — To make this dairy-free, omit the feta and use nutritional yeast for a cheesy, umami flavor, or a crumbled vegan cheese alternative.
• Quinoa or Cauliflower Rice — For a lower-carb version, reduce or replace the tomatoes with cooked quinoa for extra protein or riced cauliflower to bulk up the filling without the carbs.
• Sun-Dried Tomatoes — Use chopped, oil-packed sun-dried tomatoes instead of fresh or canned for a more intense, sweet, and concentrated tomato flavor.
• Fresh Herbs — Boost flavor without salt by adding a generous handful of fresh basil, oregano, or dill just before serving for a bright, aromatic finish.
• Almonds or Walnuts — For added crunch and healthy fats, sprinkle toasted slivered almonds or chopped walnuts on top before the final bake.

Serving Suggestions

• For a complete low-carb meal, serve this Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese alongside a simple green salad with a light vinaigrette.
• Pair it with a slice of crusty bread or a warm dinner roll to soak up the delicious juices from the tomato and feta filling.
• This dish is perfect for a cozy weeknight dinner or as an impressive, healthy centerpiece for casual entertaining.
• For a heartier occasion, add a side of garlic roasted potatoes or a scoop of creamy polenta.
• Serve directly in the squash “boats” for a rustic, family-style presentation, or scoop the filling and strands onto individual plates for easier serving.
• Garnish with extra crumbled feta cheese, fresh chopped herbs like parsley or basil, and a drizzle of good olive oil just before serving.
• Leftovers make a fantastic lunch; the flavors meld together even more overnight.

Common Mistakes to Avoid

• Mistake: Undercooking the squash, leaving it too firm to shred into “noodles.” Fix: Roast until the flesh is very tender and easily pulls apart with a fork, which can take 45-60 minutes depending on size.
• Mistake: Not properly seasoning the squash cavity before roasting. Fix: Generously brush the inside with oil and season with salt and pepper to build flavor from the inside out.
• Mistake: Overcrowding the pan with raw chicken and vegetables, leading to steaming instead of browning. Fix: Cook the chicken in batches if needed to ensure a good sear for deeper flavor.
• Mistake: Adding delicate spinach too early, causing it to become mushy and lose color. Fix: Stir the fresh spinach in at the very end, just until wilted, to preserve its texture and nutrients.
• Mistake: Using watery fresh tomatoes, which can make the filling soggy. Fix: Opt for sun-dried tomatoes or well-drained canned diced tomatoes for a more concentrated flavor and better texture.
• Mistake: Adding the feta cheese before baking, causing it to melt away completely. Fix: Crumble the feta over the stuffed spaghetti squash just before serving to maintain its creamy, tangy bite.
• Mistake: Skipping the step of fluffing the squash strands with a fork after roasting. Fix: Always rake the flesh with a fork to create separate, spaghetti-like strands before adding your filling.
• Mistake: Underseasoning the final filling mixture. Fix: Taste and adjust seasoning after combining all ingredients, as the squash itself is mild and needs the support.

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 and refrigerating.
• Freezer: For longer storage, freeze the stuffed squash halves or scooped filling in a freezer-safe container for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
• Reheat: Reheat thoroughly in the oven at 350°F until the internal temperature reaches 165°F, which is the safe temperature for chicken. You can also reheat portions in the microwave, stirring halfway through.

For best texture, the baked spaghetti squash strands are best enjoyed fresh, but the stuffed dish holds up well for meal prep when stored properly.

Conclusion

This Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese is a vibrant, satisfying meal that’s perfect for a healthy dinner. For another delicious stuffed vegetable idea, try our Spinach & Ricotta Stuffed Sweet Potatoes Recipe. We hope you love this recipe—please leave a comment with your review and subscribe for more easy, flavorful dishes!

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FAQs

Can I prepare the spaghetti squash ahead of time?

Yes, you can roast the spaghetti squash up to two days in advance. Let it cool completely, scrape out the strands, and store them in an airtight container in the refrigerator. This makes assembling your Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese much quicker on a busy night.

What can I use instead of feta cheese?

If you prefer a different cheese, goat cheese or ricotta salata are excellent substitutes that will still provide a creamy, tangy element. For a dairy-free version, a sprinkle of nutritional yeast can add a savory, cheesy flavor to the stuffed squash.

How do I store and reheat leftovers?

Store any leftover Stuffed Spaghetti Squash in an airtight container in the refrigerator for up to 3 days. Reheat individual portions in the microwave or in a covered oven-safe dish at 350°F until warmed through. The flavors often meld and become even more delicious the next day.