Greek Spaghetti Squash Salad: The Low-Carb Power Bowl You’ll Actually Crave

You want flavor that slaps, texture that crunches, and a salad that doesn’t feel like penance. This Greek Spaghetti Squash Salad is the answer—fresh, bold, and wildly satisfying without the carb coma. It eats like a mezze platter and a pasta salad had a glow-up.

Bonus: it’s wildly simple, meal-prep friendly, and looks like you tried way harder than you did. If your lunches have been boring lately, consider this the comeback tour.

The Secret Behind This Recipe

Spaghetti squash isn’t just a pasta substitute—it’s a texture machine. Roast it right, and you get strands that soak up lemony vinaigrette like it’s their job.

Then you surround it with the greatest hits of Greek flavors: briny olives, juicy tomatoes, crisp cucumbers, and salty feta. The result? A cold salad that’s light but filling, bright but rich, and perfect for people who want “healthy” without sacrificing “delicious.” The trick is heat first, chill second, and season aggressively.

What You’ll Need (Ingredients)

• 1 medium spaghetti squash (about 2.5–3 pounds)
• 2 tablespoons extra-virgin olive oil (plus more for roasting)
• 1 teaspoon kosher salt, divided (plus more to taste)
• 1/2 teaspoon freshly ground black pepper
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced (Persian or English cucumber preferred)
• 1/3 cup red onion, finely sliced
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup roasted red peppers, sliced (jarred works great)
• 1/4 cup pepperoncini, sliced (optional for heat and tang)
• 3/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh dill, chopped (optional but excellent)

For the Lemon-Oregano Vinaigrette:

• 1/4 cup extra-virgin olive oil
• 3 tablespoons fresh lemon juice
• 1 tablespoon red wine vinegar
• 2 teaspoons Dijon mustard
• 2 cloves garlic, finely grated or minced
• 1 teaspoon dried oregano (or 2 teaspoons fresh, minced)
• 1/2 teaspoon honey (or maple syrup), to balance
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

How to Make It – Instructions

1. Roast the squash like you mean it. Preheat the oven to 400°F (205°C).

   Slice the spaghetti squash lengthwise, scoop out the seeds, rub the cut sides with olive oil, and season with salt and pepper. Place cut-side down on a parchment-lined sheet and roast 35–45 minutes until the skin gives under pressure.

2. Cool for better texture. Flip the squash and let it cool 10–15 minutes. Use a fork to scrape into long strands.

   Spread the strands on a tray to steam off extra moisture—this keeps your salad from going soggy.

3. Make the vinaigrette. In a jar or bowl, whisk olive oil, lemon juice, red wine vinegar, Dijon, garlic, oregano, honey, salt, and pepper. Taste and adjust—more lemon if you want extra zing.
4. Season the squash directly. Toss the cooled squash with 2–3 tablespoons of the vinaigrette and a pinch of salt. Let it sit 5 minutes to absorb flavor.

   Yes, this matters.

5. Prep your Greek team. In a large bowl, combine tomatoes, cucumber, red onion, olives, roasted red peppers, and pepperoncini (if using).
6. Assemble the salad. Add the dressed squash to the bowl and pour over more vinaigrette, tossing gently until glossy but not drenched. Fold in feta, parsley, and dill.
7. Final taste check. Hit it with a squeeze of lemon, a crack of pepper, and a tiny drizzle of olive oil if you want that restaurant-level sheen.
8. Serve chilled or room temp. It’s great right away, but even better after 30–60 minutes in the fridge. FYI, patience pays.

Keeping It Fresh

Storage: Store in an airtight container in the fridge for up to 4 days.

The flavors deepen, and the squash stays pleasantly toothsome.

Meal prep move: Keep the vinaigrette separate and toss what you need per serving if you want max crunch from the cucumbers. If already dressed, it still holds up, but the veg will soften slightly.

Reboot leftovers: Add a handful of arugula or baby spinach and a splash more lemon to wake it up. If it’s feeling dry, a teaspoon of olive oil fixes everything.

Magic? No—just fat and acid doing their job.

What’s Great About This

• Low-carb without the sadness. You get pasta vibes minus the heaviness, which is clutch for lunch productivity.
• Big Mediterranean energy. Lemon, oregano, olives, feta—these are flavor powerhouses. No bland bites allowed.
• Flexible and forgiving. Swap veggies, skip the pepperoncini, use vegan feta—this salad still wins.
• Make-ahead friendly. It actually improves as it rests.

  Meal prep that doesn’t taste like punishment? Yes please.

• Nutrient-dense. Fiber from squash and veggies, healthy fats from olive oil and olives, and protein bump if you add chicken or chickpeas.

Common Mistakes to Avoid

• Undercooking the squash. If it’s crunchy, it won’t absorb dressing and the texture goes weird. Roast until the strands pull easily.
• Skipping the cool-down. Hot squash = watery salad.

  Let it steam off and cool slightly before mixing.

• Overdressing. This salad likes a light coat. Add dressing gradually, toss, and taste. You can always add more.
• Lazy seasoning. Salt the squash, season the dressing, and finish at the end.

  Layered seasoning = pro flavor.

• Knife work chaos. Big onion chunks overpower. Slice thin. Dice cucumbers evenly for better bites.

Mix It Up

• Protein upgrades: Grilled chicken, lemon-garlic shrimp, or seared halloumi for a hearty main.

  Vegans: add chickpeas or marinated tofu.

• Herb swaps: Try mint or basil with parsley for a brighter, garden-y profile.
• Cheese twists: Use crumbled goat cheese for creamy tang or a vegan feta to keep it dairy-free.
• Crunch factor: Add toasted pine nuts or slivered almonds for texture.
• Olive bar hero: Mix green olives with Kalamata for complexity. Variety = flavor insurance.
• Spice route: A pinch of Aleppo pepper or red pepper flakes adds gentle heat without hijacking the dish.
• Make it a bowl: Serve over arugula or quinoa for extra volume if you’re feeding athletes or teens who eat like linebackers.

FAQ

Can I cook the spaghetti squash in the microwave?

Yes. Pierce the squash all over with a knife, microwave 5–6 minutes to soften, then halve, seed, and microwave cut-side down in a dish with a little water for 10–12 more minutes.

It’s faster, though roasting gives deeper flavor. Your call.

Can I serve this warm?

Warm-ish works, but not hot. If the squash is too warm, the feta melts and the veggies wilt.

Aim for room temp for best texture and flavor distribution.

What can I use instead of red wine vinegar?

White wine vinegar or additional lemon juice works. Apple cider vinegar changes the vibe slightly but still tastes great. Balsamic is too sweet here—save it for another salad.

How do I make this dairy-free?

Skip the feta or use a plant-based feta.

To replace the salty tang, add a few capers and a pinch more salt. You’ll barely miss it, IMO.

Will leftovers get soggy?

They hold up surprisingly well. If you’re picky about crunch, keep cucumbers separate and add right before serving.

Otherwise, a quick lemon-and-olive-oil refresh brings it back to life.

Is spaghetti squash actually low-carb?

Compared to pasta, absolutely. It’s lower in calories and carbs and brings fiber to the party. You get volume without the crash.

Win-win.

Can I use jarred garlic?

You can, but fresh tastes cleaner and sharper in dressings. If using jarred, start with half the amount and adjust so it doesn’t dominate.

Wrapping Up

This Greek Spaghetti Squash Salad is what happens when smart meal prep meets bold flavor. It’s zesty, crunchy, and satisfying without loading you down—and it plays nice with just about any protein.

Make it once, and it becomes a weekly rotation move. Simple, colorful, scalable, and ridiculously tasty. Go make the bowl your future self will thank you for.