Mediterranean White Bean Spaghetti Squash Boats - Slender Kitchen

Mediterranean White Bean Spaghetti Squash Boats

Weight Watchers® SmartPoints™
(10 PointsPlus®)

Recipes Content


One of the most common requests I get for meatless dishes is for recipes that are lower in carbs. Not necessary completely carb free but recipes that eliminate the usual vegetarian staples like pasta, rice, and quinoa. Honestly this can be challenging because I want to make sure that the vegetarian dishes I share are as filling and hearty as any meat dish and sometimes when you eliminate those things you end up with something that leaves you hungry an hour after dinner. So lately I have been experimenting with some spaghetti squash dishes that are meatless like today's Mediterranean White Bean Spaghetti Squash Boats. Although the beans do have carbs, they are a good alternative to grain and normally pack more fiber. You could always use tofu, seitan, or tempeh to lower the carbs even more if needed.

Ok - enough about carbs, let's talk about this recipe for a minute. It's delicious! Packed with white beans, tomatoes, mushrooms, and spinach all cooked with garlic, onion, and lots of herbs - you get tons of flavor in every bite. Plus it is covered in feta - yum! If you aren't a feta fan you could use mozzarella, but I really recommend the feta because it's adds that true Mediterranean feel. Want to pump it up even more? Add some olives, roasted red peppers, capers, or artichoke hearts.

Prep Time

Mediterranean White Bean Spaghetti Squash Boats

Prep Time: 
Cook Time: 
Total Time: 


  • 2 U spaghetti squash
  • 1 tbsp. olive oil
  • 1 U onion, diced
  • 4 U garlic cloves, minced
  • 20 oz. canned white beans, rinsed and drained
  • 14 oz. canned diced Italian tomatoes
  • 2 cups mushrooms, sliced
  • 6 oz. spinach
  • 1 tsp. thyme
  • 1 tsp. rosemary
  • 1 tsp. dried basil
  • Salt and pepper
  • 1 cup reduced fat feta cheese (or other cheese)

Nutritional Facts

Serving Size: 
1/2 spaghetti squash
Amount Per Serving
Calories 396
Calories from Fat 87
% Daily Value *
Total Fat 10g
Saturated Fat 4g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Cholesterol 14mg
Sodium 689mg
Total Carbohydrate 61g
Dietary Fiber 14g
Sugars 12g
Protein 22g


  1. Preheat oven to 400ºF. Cut spaghetti squash in half lengthwise and scoop out seeds. Season with salt and black pepper. Bake for about 1 hour on a baking sheet with the cut side down. 
To microwave cut the squash in half lengthwise, scoop out seeds. Place on a microwave safe dish and cover. Microwave 8-9 minutes or until soft. Scrape out all the flesh. Save the shells.
  2. Heat the olive oil in a skillet over medium high heat. Add the onion and cook for 6-8 minutes until beginning to become tender. Add the garlic and cook one minute until fragrant.
  3. Add the beans, tomatoes with juice, mushrooms, spinach, thyme, rosemary, and dried basil. Let simmer on low while spaghetti squash, stirring occasionally, until the mushrooms are tender, about 6-8 minutes. Taste and season with salt and pepper. Be careful about adding too much salt since you will be adding feta at the end.
  4. Scrape out the spaghetti squash. Mix together the spaghetti squash with the tomato and bean mixture. Redistribute the spaghetti squash between “shells” (empty halves.)
  5. Top with feta and bake for 10 minutes or broil for 5 minutes to melt the cheese.
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