Greek Spaghetti Squash Boats

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

Looking for a new way to enjoy spaghetti squash? This simple, hearty, Greek spaghetti squash recipe is quickly becoming one of my favorite weeknight go-tos. Not only is it nutritious, it’s sinfully good! And it’s ready in 35 minutes from start to finish, so it’s an easy meal to whip up that everyone will love (see also vegan variation below).

Greek Spaghetti Squash Recipe

  • 1 large spaghetti squash, halved and seeds removed
  • 1 large onion, diced
  • 2 large garlic cloves, chopped
  • 1 large organic red bell pepper, chopped
  • 14 oz can or jar of artichokes in water, chopped
  • ½ to 1 lb organic ground beef
  • 2 cups organic spinach
  • 1/2 cup organic feta cheese
  • 1 Tbsp cold-pressed olive oil
  • Garlic Olive Oil or Lemon Olive Oil, to finish
  • Optional: Squeeze of lemon juice

For the Greek Seasoning:

VEGAN VARIATION: Instead of ground beef and feta, add chopped walnuts or pine nuts and beans (giant, white, or garbanzo) when sautéing the veggies.

Preparation:

Mix together Greek seasoning ingredients in a jar and set aside.

Preheat oven to 400F. Pour 1 cup of filtered water in a roasting pan then place the spaghetti squash halves face down, then roast them for 30 minutes. While the squash is roasting, heat olive oil in a sauté pan over medium heat and sauté the onion, garlic and pepper until fragrant and soft, around 7 minutes. Remove the sautéed veggie mix from the pan and set aside in a bowl.

Return the pan to medium heat and add the ground beef and Greek seasoning mix. As you cook the meat, break it into bite-sized crumbles. When beef is fully cooked, add sautéed veggie mix back in along with feta cheese and spinach. Turn off heat and place cover on sauté pan until spinach is wilted and feta is melty.

When the squash is finished baking, remove from oven, transfer to a large plate and scrape a fork along the inside to loosen strands of squash into “spaghetti.” When done, top with some of the meat and veggie (or vegan veggie) mix, then drizzle with Garlic Olive Oil or Lemon Olive Oil as a finish. If you have fresh lemon on hand, squeeze some juice over the top and serve immediately. Serves 4 as a light meal or 2 as a main course.

What I Love about these Greek Spaghetti Squash Boats

Dr. Sinatra’s Greek Spaghetti Squash Recipe - full image

Not only are they delicious, these squash boats are PAMM compliant! In a nutshell, PAMM (which stands for Pan-Asian Modified Mediterranean) means:

  • 40-45% low-glycemic carbs: veggies, fruits and legumes
  • 30-35% healthy fats, like olive oil, avocado, nuts
  • 20-25% lean protein, like organic meat or chicken, or if vegan – more beans and nuts

I’m a big fan of plant-based meals supplemented with a little bit of animal protein. Besides ground beef and a little feta cheese, this dish is literally overflowing with nutrient-rich veggies. Spaghetti squash is jam-packed with nutrients. One cup of the stuff has only 42 calories but provides a good source of fiber, antioxidants vitamin C and beta-carotene, manganese and vitamin B6. This spaghetti squash recipe also contains artichokes, which are naturally very low in sodium, yet full of fiber, antioxidants, and essential vitamins and minerals. They’re also one of my top foods for detox support. And onions and garlic have been on my list of top healing foods forever!

The thing that ties the whole dish together for me, is olive oil – my favorite superfood. By alternating extra virgin and crushed flavored Lemon or Garlic olive oils, it’s a new flavor experience each time!

Mangiare!

Additional Reference:

Healthline. Is Spaghetti Squash Good for You? Nutrition Facts and More. Healthline.com, last accessed 4.5.20 at https://www.healthline.com/nutrition/spaghetti-squash#antioxidants

© 2020 Stephen Sinatra, MD. All rights reserved.

Leave a Reply

3 Comments

  1. Trudi Trahan-upchan

    on April 14, 2020 at 6:11 pm

    I have tried spaghetti squash and it tasted like eating water, and no matter how much garlic & herbs (Mrs. Dash) I could not stand it being so tasteless. Any suggestions?

  2. Bev

    on April 15, 2020 at 8:07 am

    Amazing that I should find this in my email almost immediately after I was planning my day! For dinner, I had typed: Spaghetti Squash, Turkey sausage/Chickpeas (as I am vegan, but hubby is not), mushrooms, zucchini, bell peppers, onions, etc… (Etc = salad, wholegrain bread, cheese). Coincidence? Providence? Can’t be an algorithm, because it was posted at 6:12am and I was still puttering around in the kitchen at that time. Hmm…
    Anyway, I’m looking forward to trying YOUR recipe…I might like it even better than mine!
    Stay safe! Stay sane!

  3. Sandi bergeron

    on April 16, 2020 at 2:47 pm

    That’s great to hear, sounds delicious!

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