Flour-Free Spaghetti

This is one of my favorite healthy recipes for autumn because it feels like comfort food without actually being a heavy pasta dish. 🍂 Roasted spaghetti squash turns into beautiful spaghetti-like strands, while warm feta becomes creamy and blends perfectly with the roasted cherry tomatoes.

There is no flour or traditional pasta in this recipe, and you only need a handful of simple ingredients. The squash provides fiber and nutrients, while feta adds protein and plenty of flavor. Everything is roasted together in the oven, then simply scraped with a fork and mixed into a creamy, flavorful meal.

It is cozy, colorful, satisfying and perfect for those cooler autumn days when you want something warm and delicious.

Prep Time 10 mins

Cook Time 40 mins

Total Time 50 mins

Cuisine: Modern & Healthy

Courses: Main Course

Difficulty: Beginner

Cooking Temp: 200 C

Servings: 2

Calories: 450

Description

These flour-free spaghetti are made entirely from roasted spaghetti squash, feta cheese, cherry tomatoes and a few simple seasonings. The squash naturally separates into spaghetti-like strands, making this a delicious, vegetable-based alternative to traditional pasta.

Ingredients

1 spaghetti squash (about 1.2–1.5 kg / 2.6–3.3 lb)
200 g feta cheese (7 oz)
200 g cherry tomatoes (7 oz)
2 tbsp olive oil (30 ml)
½ tsp salt
½ tsp black pepper
1 tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
Chili flakes, optional, to taste

Instructions

1
Preheat the oven to 200°C / 400°F.
2
Cut the spaghetti squash in half lengthwise and remove the seeds.
3
Brush the inside of each half with olive oil and season with salt, pepper and your favorite herbs and spices.
4
Place half of the feta cheese into each squash half.
5
Add the cherry tomatoes around the feta.
6
Place the squash halves on a baking tray and roast for 35–45 minutes, or until the squash is completely tender.
7
Remove from the oven and allow it to cool slightly.
8
Using a fork, scrape the inside of the squash to separate the flesh into spaghetti-like strands.
9
Crumble and mash the warm feta, then mix it together with the squash strands and roasted tomatoes.
10
Taste and adjust the seasoning if needed.
11
Serve warm.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 450kcal

% Daily Value *
Total Fat 33g51%
Total Carbohydrate 25g9%
Dietary Fiber 7g29%
Protein 18g36%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Choose the right spaghetti squash
Look for a squash that feels firm and heavy for its size, with no major soft spots or damage.

Cutting the squash
Spaghetti squash can be quite firm, so use a sturdy knife and take your time. If it is difficult to cut, you can carefully microwave it briefly to soften the skin slightly.

Don't overcook it
The squash should be tender enough to scrape easily but not completely mushy. Start checking around the 35-minute mark.

The feta does not need to be perfectly melted
It will soften and become creamy from the heat of the oven. Once you mix it with the hot squash and roasted tomatoes, it creates a flavorful coating for the spaghetti strands.

Add your favorite toppings
Fresh basil, parsley, chili flakes, extra black pepper or a little Parmesan can all work beautifully here.

For more protein
If you want to make the meal more protein-rich, serve it with grilled chicken, shrimp or another protein of your choice.

Keywords: spaghetti squash, spaghetti squash recipe, flour free spaghetti, healthy spaghetti, healthy pasta alternative, spaghetti squash with feta, feta spaghetti squash, healthy autumn recipe, autumn recipes, fall recipes, gluten free pasta alternative, vegetable pasta