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Sun-Dried Tomato and Spaghetti Squash Salad

If you haven’t yet discovered the wonder of spaghetti squash, then you’re missing out on a fabulous alternative to “pasta.” Spaghetti squash is naturally low in calories and carbohydrates; is full of antioxidants, vitamins, and minerals; stores easily for long periods; and possesses a fiber-filled flesh that behaves a lot like noodles (in the good ways).

Even better, the fiber in spaghetti squash is good for keeping our digestive system healthy and can aid in weight loss. Spaghetti squash also provides us with vitamin C, vitamin A, B-complex vitamins, and smaller amounts of zinc, copper, calcium, and phosphorus.

While you may be used to eating this faux pasta while it’s hot and served with some sort of marinara-like sauce, this spaghetti squash salad offers you some spice—both in terms of how it’s prepared and that it contains a littles red pepper.

This spaghetti squash salad can be served at room temperature or as a cold salad after some time in the refrigerator. That also means you can make a batch and pack it for a few lunches or have your dinner side-dishes ready for a busy week.

Sun-Dried Tomato and Spaghetti Squash Salad

Time: 60 minutes

Servings: 8

Salad Ingredients:

  • 1 medium spaghetti squash
  • 1 small red onion, diced
  • 1 bell pepper (any color), diced
  • 1 small cucumber, diced
  • 1/4 cup fresh basil, minced (or chiffonade, if you want to get fancy)
  • 1/2 cup sun-dried tomatoes, chopped (if you buy dried ones, rehydrate them before chopping)

Dressing Ingredients:

  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar (or vinegar of your choice)
  • 2 cloves garlic, minced
  • 1/4 tsp red pepper flakes
  • 1/2 teaspoon salt


  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Slice squash in half lengthwise and remove the seeds.
  3. Place the squash halves cut side-down on a foil-lined baking sheet. Bake for 30-40 minutes. Remove from the oven and let cool. (You can also cook spaghetti squash in a microwave or pressure cooker if you want to take less time.)
  4. Once the squash has cooled, scrape all the flesh out into a large bowl.
  5. Add in the onion, bell pepper, cucumber, basil, and sun-dried tomatoes.
  6. In a small bowl, whisk all the dressing ingredients together.
  7. Drizzle the dressing on the vegetables, mix thoroughly, and serve while the dish is room temperature. Alternatively, you can chill it in the fridge and have it as a cold salad.

Note: where your food comes from matters. Whenever possible, choose organic ingredients and purchase responsibly raised animal products (i.e. grass-fed beef, free-range chicken, hormone-free dairy, etc.)

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