Keto Mediterranean Spaghetti

Name: Keto Mediterranean Spaghetti
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 3 tablespoons olive oil; 1 onion (chopped); 2 cloves garlic (minced); 1 cup diced eggplant; 2 whole artichoke hearts (quartered); 7.5 ounces tomato purée; 2 ounces tomato paste (optional if you like a thicker sauce); 1/2 cup olives (pitted and coarsely chopped); 2 tablespoons chopped fresh basil; 1 tablespoon dried oregano; 3 tablespoons capers; 16 ounces cooked spaghetti squash; Grated parmesan (for serving (optional)); Chopped parsley (for serving (optional))

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by Marcie // August 5, 2019 (updated 7/26/22)

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Keto Mediterranean Spaghetti is an easy keto spaghetti recipe with spaghetti squash and a mediterranean veggie pasta sauce. It’s healthy comfort food!

overhead shot of keto mediterranean spaghetti on white plate with basil

Most of my life, I’ve never followed any specific diets. I’ve just tried to eat as healthfully as possible by including lots of whole grains, fruits and veggies, lean meats, and minimally processed foods.

Things have changed as I’ve gotten older, however. I now suffer from IBS, and have for years without really knowing it, so I’ve changed the way I eat significantly.

As of now, I’m following a gluten-free diet for the most part, and limit my intake of dairy, sugar and processed foods.

I feel a lot better, but I know I still eat too many carbohydrates. I’ve always been a carb addict, and I wouldn’t be surprised if that is the root of my problems!

I’ve been reading a lot about the keto diet recently, including the cookbook She Does Keto by Gigi Ashworth.

Disclaimer — I received a free copy of this book, but all opinions that I’ve expressed here are my own.

You may know Gigi Ashworth from her blog Gigi Eats Celebrities. Gigi is highly entertaining — let’s get that straight right now. Expect the unexpected! 🙂

Gigi has numerous food intolerances and allergies, including gluten and sugar, so she shares recipes and products that fit her diet.

Her book She Does Keto is a ketogenic guide specifically for women, as women’s bodies process fat differently than men. It also covers how keto can help with a variety of health conditions that affect women.

She Does Keto is broken down into the following chapters:

Chapter 1: Keto for Women
Chapter 2: Setting Yourself up for Success
Chapter 3: Breakfast
Chapter 4: Sides & Snacks
Chapter 5: Soups & Salads
Chapter 6: Vegetarian Main Dishes
Chapter 7: Seafood & Poultry
Chapter 8: Beef & Pork
Chapter 9: Desserts
Chapter 10: Beverages
Chapter 11: Sauces & Dressings

The book is full of healthy, delicious recipes that are easy to prepare, and also includes a 21-day meal plan to get you started, as well as list of keto-friendly products and foods that you’ll need to stock your refrigerator and pantry with.

It’s a great way to kick start your keto diet!

Keto Mediterranean Spaghetti process shot

What is keto?

The keto diet is a low carb, high fat diet that forces the body to use its fat cells for fuel. The reduction of carbs results in the body going into the metabolic state of ketosis, and becomes very efficient at burning fat for energy.

Ketones are a type of fat produced by the liver during ketosis, which are found to be even more efficient than glucose as fuel for cells.

Is keto healthy?

Previous to my reading, I was skeptical about the keto diet. I wondered how eating large amounts of bacon, red meat, cheese, etc. could be healthy?

Obviously it isn’t.

Healthy fats are essential to the keto diet, which include the following:

animal fats such as grass fed butter, ghee, and mayonnaise
avocado
coconut milk
nut butters such as almond, cocoa and coconut
oils like coconut, avocado and olive
olives
nuts, such as almonds, pecans, macadamia and walnuts

The higher amount of these healthy fats keep the body feeling full and satisfied.

Keto benefits are weight loss, increased energy, mental clarity, better sleep and even clearer skin!

Keto mediterranean spaghetti sauce in skillet

This keto spaghetti recipe is a prime example of low carb comfort food. Mediterranean spaghetti sauce is filled with veggies like onions, garlic, eggplant and artichoke hearts, with oregano and herbs like fresh basil and oregano.

The sauce includes healthy fats like olive oil and olives, and capers provide a big punch of mediterranean flavor.

This keto spaghetti will leave you asking “who needs pasta??” I truly haven’t missed it since I gave it up last year.

How to make keto spaghetti

Cook your spaghetti squash using one of the methods outlined in my post How to Cook Spaghetti Squash. I used the Instant Pot method for this recipe, and my squash was done at the same time as my sauce.

This mediterranean vegetarian pasta sauce comes together in no time with just a few simple ingredients.

Heat the olive oil in a skillet over medium high heat. Add the onion and garlic and cook for 3-5 minutes until softened.
Add the eggplant and reduce the heat to medium. Cook for 5 minutes more, then stir in the tomato purée, tomato paste, olives, basil, oregano, capers, tomato paste and salt and pepper to taste.
Cook for 5-8 minutes longer until the sauce has thickened as desired.
Serve over spaghetti squash topped with parsley and parmesan and enjoy!

Recipe tips and substitutions

Zucchini or hearts of palm noodles may be substituted for the spaghetti squash.
This recipe is great for meal prep, and the sauce is freezer friendly.
Make this meal vegan by omitting the parmesan cheese. For added protein, serve with fish or chicken.

front view of keto mediterranean spaghetti on white plate with basil

More Keto friendly recipes:

Chicken burrito bowls

Chicken parmesan zucchini boats

Crispy salmon cakes

Eggplant parmesan stacks

Egg and bacon cups