Sun-Dried Tomato Artichoke Spaghetti Squash (Healthy Mediterranean Dinner)

If you’re tired of healthy dinners that taste boring, this spaghetti squash is brimming with flavor from sun-dried tomatoes, artichokes, and basil, changing your mind about what healthy tastes like.

That’s exactly why this recipe has become one of my favorite weeknight dinners, especially when spaghetti squash is in season and extra sweet and fresh. It delivers everything you want from a comforting meal: rich, satisfying flavor and a filling feeling, while still being light.

The roasted spaghetti squash turns tender and slightly caramelized in the oven while soaking up the bold Mediterranean flavors of garlic, basil, tangy artichokes, olive oil, and chewy sun-dried tomatoes. Every bite tastes layered, savory, and surprisingly indulgent.

Whether you’re trying to eat more vegetables, reduce carbs, follow a Mediterranean-style diet, or simply make dinner feel exciting with a new recipe, this is your next one to try.

What Does Spaghetti Squash Taste Like?

If you’ve never made spaghetti squash before, you might be wondering what to expect.

Spaghetti squash has a mild, slightly sweet flavor with a tender texture that forms natural “spaghetti-like” strands when roasted. While it doesn’t taste exactly like pasta, it works really well as a pasta alternative thanks to its shape and its ability to absorb sauces.

The flavor is subtle enough to allow other seasonings and ingredients to shine. When properly cooked, it should be tender but not mushy and mildly sweet. It should still be slightly firm in the center and lightly caramelized around the edges.

When overcooked, spaghetti squash becomes watery and soft, so let’s avoid that and roast it according to the recipe card below!

Is Spaghetti Squash Healthy?

Spaghetti squash is popular for good reason.

It’s naturally:

• Low in calories (Just 40 calories per 1 cup!)
• Rich in fiber
• Gluten-free
• Lower in carbs than pasta
• High in antioxidants
• Packed with vitamin C

It’s also an easy way to add more vegetables to your meal without feeling restricted. Compared to traditional pasta, spaghetti squash provides more nutrients and fewer calories while still creating a comforting, satisfying base for sauces and toppings.

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Printable Sun-Dried Tomato Artichoke Spaghetti Squash Recipe Card

Less carbs and full of flavor with this healthy Mediterranean-inspired spaghetti squash recipe!

Prep Time30 minutes mins

Cook Time40 minutes mins

Total Time1 hour hr 10 minutes mins

Course: Dinner, Healthy, Lunch

Keyword: Sun-Dried Artichoke Spaghetti Squash

Servings: 4 Servings

Ingredients

• 1 small spaghetti squash
• ½ cup sweet onion, chopped
• 1 tsp garlic, minced
• 1 14 oz. can artichoke hearts, drained and chopped
• ⅓ cup chickpeas
• ⅓ cup sun-dried tomatoes in oil, drained and sliced
• 3 tbsp fresh basil, or 3 tsp dried basil
• pinch of red pepper flakes
• ¼ cup spaghetti sauce
• 2 cups fresh spinach
• salt and pepper, to taste

Instructions

Cook the Spaghetti Squash:

• Preheat the oven to 375℉ degrees. Slice the squash in half and season the inside with olive oil, salt, and pepper. Line a baking sheet with parchment paper or aluminum foil and place the squash cut-side down. Roast for 30-45 minutes. I usually check on it after 30 minutes and do a fork test (take a fork and try to pierce the skin). If it pierces through easily, it is done.
• Let the squash cool for 10-15 minutes, until you can safely handle it. Take a fork and gently shred the spaghetti strands. Put these in a bowl and set aside.
• In a large skillet over medium-high heat, sauté your onion and garlic in olive oil, season with salt, and cook until the onion is translucent, 3-5 minutes.
• Add your artichokes and spaghetti squash and mix well with the onion and garlic.
• Add the chickpeas, sun-dried tomatoes, basil, red pepper flakes, salt, and pepper. Mix well.
• Stir in the spaghetti sauce. Then, add fresh spinach and stir all together until the spinach is wilted. Season with salt and pepper.
• Serve warm topped with parmesan (or vegan parmesan) alongside a fresh green salad!

Best Type of Sun-Dried Tomatoes to Use

For the best flavor and texture, use oil-packed sun-dried tomatoes. Why? Because they’re softer, richer, and more flavorful than dry-packed varieties. Even though you drain the tomatoes for this recipe, they still impart some of that rich, concentrated tomato flavor from the oil into the dish, adding a delicious depth.

Tip: If you are using dry-packed sun-dried tomatoes, soak them in warm water for about 20 minutes before cooking. This will soften them and give them a more desirable texture and flavor in the dish.

How to Roast Perfect Spaghetti Squash Every Time

A properly roasted spaghetti squash can taste incredible with its delicate flavor and perfectly tender flesh. But a poorly cooked one tastes watery and disappointing. To avoid that, here are some simple steps and tips to make sure yours comes out just right, every time.

Cut the Squash Lengthwise

Use a sharp knife and carefully slice the spaghetti squash lengthwise.

Tip: If it’s difficult to cut, microwave it for 3-4 minutes first to soften the exterior a bit.

Remove the Seeds

Scoop out the seeds and stringy center using a spoon.

Roast Cut Side Down

Brush the inside lightly with olive oil and season it generously with salt and pepper. This is a great way to start layering flavor into your dish.

Rather than roasting the spaghetti squash whole, cutting it in half allows steam to escape, preventing it from pooling and making it soggy.

Don’t Overcook It

This is the main reason that spaghetti squash will turn into a mushy mess. Roast at a high heat between 375-400ºF for about 30-45 minutes, depending on the size. You can tell when it is done when a fork or knife can easily pierce the skin of the squash with little to no resistance.

Scrape Into Strands

Allow the squash to cool for 10-15 minutes. Then use a fork to gently scrape the inside into spaghetti-like strands and transfer them to a bowl. Fluff it with a fork, then proceed with the recipe.

Common Spaghetti Squash Mistakes to Avoid

Since spaghetti squash is not always a common vegetable to roast, and this recipe may be new to many, here are a few key things to avoid when making it.

Overcooking the Squash

If it seems repetitive that I keep mentioning this, that’s because it’s important. This is the most common reason squash turns watery and undesirable in texture. Check the squash 5 minutes early to avoid overcooking.

Under-Seasoning

Seasoning in layers is the best way to slowly and evenly add lots of flavor to a dish. Spaghetti squash has a very mild flavor, so generously season the squash before roasting, then season the dish as you make it, and again before serving. This will help to bring out the best flavors in this meal.

Not Draining the Artichokes

Extra liquid can easily water down this dish, making it lose both its satisfying texture and flavor. Drain the artichokes well before adding them in.

Tip: If your artichokes seem too liquidy, sprinkle them with salt and let them sit in a strainer for 5 minutes before using them. This will help draw out any excess liquid and season the artichokes.

Using Too Much Oil

A little olive oil creates wonderful richness, but too much can make the squash greasy. No need to go overboard with the olive oil.

Skipping Fresh Herbs

Fresh basil adds brightness and freshness, balancing the savory ingredients in this recipe. Dried basil can be used as a substitute, but it doesn’t compare to the flavor of fresh herbs.

Best Protein Add-Ins

Want to make this dish more filling? Try adding protein. Because this recipe has such a great mix of flavors as is, there is no need to go overboard with variations and add-ins. Try some simple proteins like these:

• Grilled or rotisserie chicken
• Sautéed shrimp
• White beans
• Tofu
• Ground turkey

And for more vegan spaghetti squash recipes, try this Pesto Spaghetti Squash Bake!

How to Serve and Store Your Leftover Spaghetti Squash

This dish works well on its own, but you can pair it with garlic bread, roasted veggies, or some of the protein options mentioned above to bulk up this meal. I love to serve this with a simple green salad! It’s a light and fresh side to complement this dish.

If you have leftovers of this delicious spaghetti squash dinner, store them in an airtight container in the refrigerator for 3-4 days. Spaghetti squash naturally releases moisture over time, so leftovers may become slightly softer after a few days.

To reheat this dish, I recommend using a skillet. It helps cook off excess moisture and bring back a nice texture even after a day or two. You can also microwave it, but this can further soften the squash.

FAQs About Spaghetti Squash

Here you’ll find out even more about spaghetti squash through common reader questions.

Is Spaghetti Squash Actually a Good Substitute for Pasta?

Spaghetti squash doesn’t taste exactly like traditional pasta, but it works incredibly well as a lighter alternative because of its tender texture, ability to absorb sauces and seasonings, and, of course, its shape! When roasted properly, the strands remain slightly firm and make a great low-calorie, low-carb alternative to wheat pasta.

How Do You Keep Spaghetti Squash From Getting Watery?

The key to this is to avoid overcooking. Roast the squash until a fork or knife pierces the skin easily. Roasting the squash cut-side down also helps release excess moisture, allowing it to cook rather than steam.

Can I Make This Sun-Dried Tomato Artichoke Recipe Vegan?

The good news is, this spaghetti squash recipe is already vegan as written! And pairing it with plant-based protein options like tofu is a great way to bulk up this meal while sticking to a plant-based diet.

What Protein Goes Best With Spaghetti Squash?

This recipe pairs well with a variety of protein options, depending on the flavor profile you want. Grilled chicken, shrimp, Italian sausage, tofu, extra chickpeas, or white beans all work beautifully because they complement the savory Mediterranean flavors without overpowering the dish.

Wrapping Up

A recipe that feels comforting, flavorful, and nourishing all at once is worth adding to your dinner or meal-prep rotation, and this one works in all those ways.

It’s easy enough for busy weeknights, impressive yet simple for guests, and perfect for planning ahead without dreading repeat meals. Whether you keep it simple with garlic, basil, and tomatoes or load it up with spinach, feta, and chicken, the foundation of this recipe always delivers big flavor with minimal effort.

Too often, lighter meals leave you wanting something more: more texture, more richness, more satisfaction. But the combination of caramelized spaghetti squash, tangy artichokes, savory garlic, and rich sun-dried tomatoes creates a dinner that is incredibly satisfying without being heavy.

So if you’re trying to cut back on pasta, meal prep healthier lunches, or simply try out a new recipe, this is a reliable one you’ll find yourself coming back to more often.

Get In Touch

If you tried this recipe, don’t forget to leave a comment and share your favorite variation. Did you add in feta or parmesan? Grilled chicken? A little extra garlic? I’d love to hear how you made it your own in the comments!