Keto Spaghetti Squash Antipasto Salad That’ll Keep You Full

Most days, I don’t miss pasta. Then some days, it hits hard, especially when I think about old-school Italian antipasto with crusty bread or cold pasta salad packed with meats and cheese. That’s why this Keto Spaghetti Squash Antipasto Salad became a bit of a lifesaver. It’s got all the flavor, none of the carbs, and still manages to keep that comfort food feel.

This isn’t your average “healthy salad.” It’s salty, tangy, meaty, cheesy, and actually filling. Best part? You can make it ahead and let it sit in the fridge, and it somehow tastes better the next day. No wilting lettuce. No bland dressing. No sugar bombs hiding in the ingredients.

Let’s break it down the simple way.

What Is Spaghetti Squash Anyway?

If you’ve never messed with spaghetti squash before, don’t worry, it’s way easier than it looks. When it’s cooked, the flesh turns into stringy, noodle-like strands that sort of mimic spaghetti. It doesn’t taste like pasta, but it plays the part pretty well. And unlike zucchini noodles that can turn soggy or watery, spaghetti squash has a bite to it, a little chew, and it actually holds onto dressing well.

Plus, it’s super low in carbs and calories. So if you’re trying to keep blood sugar in check, cut back on starch, or just want something lighter, this is your best bet. And because the squash is pretty neutral in flavor, it soaks up everything you mix with it, olive oil, vinegar, spices, and all the goodies from the antipasto mix.

What’s in an Antipasto Salad?

The classic Italian antipasto platter has cured meats, cheese, pickled veggies, and olives, meant to wake up your taste buds before the main course. So think salami, mozzarella, artichokes, peppers, olives, pepperoncini, sometimes mushrooms or prosciutto. We’re taking those bold, briny, savory pieces and turning them into a full salad meal.

Instead of pasta or bread, the spaghetti squash steps in and gives it structure. You still get all the texture, crunchy, soft, chewy, creamy, but none of the crash that comes after.

Why You’ll Actually Want to Eat This

Let’s be real. Some keto meals feel more like chores than meals. It’s either a pile of meat or a sad bowl of lettuce with ranch. But this? This has flavor packed into every bite. Salty olives? Yep. Creamy mozzarella? Check. Peppery salami? Of course. Toss that with tangy red wine vinegar, some olive oil, and you’ve got something that’s hard to stop eating.

You can eat it cold or room temp. Take it to work, serve it at a picnic, or just keep it in the fridge for lazy lunches. And unlike regular pasta salad, this won’t leave you bloated and half-asleep two hours later.

Ingredients You’ll Need

Here’s the base list. You can mix and match based on what you’ve got on hand.

For the Spaghetti Squash:

• 1 medium spaghetti squash (about 3 to 4 pounds)

• Olive oil

• Salt and pepper

For the Antipasto Part:

• 1 cup sliced salami or pepperoni (or both)

• 1 cup small mozzarella balls (or chopped fresh mozzarella)

• 1 cup cherry tomatoes, halved

• ¾ cup marinated artichoke hearts, drained and chopped

• ½ cup sliced black or green olives

• ½ cup roasted red peppers, chopped

• ¼ cup sliced pepperoncini (optional for a little heat)

• Fresh basil or parsley, chopped

For the Dressing:

• ¼ cup olive oil

• 2 tablespoons red wine vinegar

• 1 teaspoon dried oregano

• ½ teaspoon garlic powder

• ½ teaspoon salt

• Black pepper to taste

You can always add extras, shredded parmesan, grilled chicken, prosciutto, chopped nuts for crunch—but the base salad is plenty filling on its own.

How to Cook the Spaghetti Squash Without Losing Your Mind

People tend to make spaghetti squash sound way more complicated than it is. If you’ve ever felt confused by it, you’re not alone. I used to think I needed special tools or tricks to “do it right.” Spoiler: you don’t.

Here’s a foolproof way that doesn’t leave your kitchen covered in squash guts or your hands burned from wrestling hot strings out of a shell.

Step-by-Step: Roasting the Spaghetti Squash

1) Preheat your oven to 400°F (about 200°C).

Let the oven get fully hot while you prep the squash. Don’t rush this part—it makes a big difference in roasting time.

2) Cut the squash lengthwise.

This is probably the hardest part of the whole recipe. Spaghetti squash has a thick skin, so use a big sharp knife and go slowly. If it feels rock solid, you can poke a few holes in it with a fork and microwave it for 3 to 4 minutes to soften it just enough to cut safely.

3) Scoop out the seeds and stringy center.

Use a spoon and dig them out like you’re carving a pumpkin. Get the loose stuff out, but no need to be perfect—you’re after the strands under that middle layer.

4) Drizzle with olive oil.

Brush or drizzle the inside of both halves with olive oil. Then sprinkle with salt and a bit of pepper. This keeps the squash from drying out and adds flavor from the start.

5) Place the squash halves cut-side down on a baking sheet.

Lining your pan with parchment paper makes cleanup easier, but foil works too. Cooking it face-down helps it roast evenly and brings out that slightly caramelized flavor without turning the inside into mush.

6) Roast for 35 to 45 minutes.

You’ll know it’s done when you can press the outside skin and it gives a little. If your squash is on the smaller side, start checking around 30 minutes. Bigger ones might need closer to 45. A knife should slide into the thickest part with no resistance.

7) Let it cool before you mess with it.

Seriously. It’s hot, and steam trapped inside can burn you. Give it 10 to 15 minutes out of the oven before flipping and scraping.

8) Scrape out the strands with a fork.

Flip the squash over and use a fork to gently pull at the flesh—it’ll naturally start coming apart in spaghetti-like threads. Go with the grain (from stem to base), not across it, and you’ll get nice long strands.

9) Set the squash aside to cool completely.

Don’t rush and mix it while it’s warm. Warm squash will melt your mozzarella and turn your antipasto salad into a gooey mess. Let it reach room temp or chill it a bit in the fridge before you toss it with anything.

Now Toss It All Together

Alright, the squash is cooked, cooled, and ready. This part’s quick and easy—but it’s where the flavor magic happens.

Here’s What You Do:

• Grab a large mixing bowl.
  Bigger than you think you need. You want space to mix everything without flipping half the salad onto the counter.

• Add all your chopped-up ingredients.
  Salami, cheese, olives, tomatoes, roasted peppers, artichokes, pepperoncini—whatever you’re using, toss it all in.

• Pour in the cooked spaghetti squash.
  Use a fork to break up any clumps before adding. You want it nice and loose, so the dressing coats everything evenly.

• Mix the dressing.
  In a small jar, cup, or bowl—whatever works—combine the olive oil, red wine vinegar, oregano, garlic powder, salt, and black pepper. Shake or whisk until it’s fully mixed.

• Drizzle the dressing over the salad.
  Start with about ¾ of the dressing, toss everything together, then taste. Add more dressing if it needs it.

• Toss it gently but well.
  Use tongs or clean hands. Make sure everything is evenly coated—especially the squash strands.

Let It Sit (If You Can Wait)

You can eat it right away, but if you’ve got patience, let it sit in the fridge for at least 30 minutes. A few hours is even better. The flavors will settle, soak in, and everything blends together like they’ve known each other for years.

By the next day, you’ll swear you’re eating something from a fancy deli counter—without the bloated feeling or price tag.

Meal Prep Tip: Make It Once, Eat All Week

One of the best parts about this salad is how well it holds up. The squash doesn’t go mushy, and the flavors just keep getting better. I usually make a double batch, portion it into containers, and eat it for lunch through the week.

It travels well too. No need to heat it up. Just grab and go. Great for road trips, office lunches, or quick bites in between chaos at home.

Variations If You Want to Switch It Up

Once you make this a few times, you’ll probably start getting ideas. And you should. This salad’s flexible.

Want it vegetarian?

Skip the meat, double the cheese, maybe add grilled mushrooms or toasted pine nuts.

Can’t do dairy?

Use a dairy-free cheese, or skip it altogether and load up on marinated veggies like mushrooms, olives, and artichokes.

Hate olives?

Leave them out. Use sun-dried tomatoes instead for that savory punch.

Want it spicy?

Add red chili flakes to the dressing or toss in more pepperoncini.

How It Fits Into Keto

Let’s talk numbers for a sec. The exact nutrition will depend on your ingredient brands and amounts, but here’s the ballpark:

• Spaghetti squash: around 7g net carbs per cup

• Meats, cheese, olives: practically no carbs

• Dressing: all fat, no sugar

So a decent bowl (say, 1½ cups squash, the rest filled with toppings) will land you somewhere around 8 to 10g net carbs, with high fat, moderate protein, and low sugar. Perfect for keto or low-carb lifestyles. Plus, it’s so rich and satisfying you won’t be hungry an hour later.

Can You Freeze It?

Short answer: not really.

Freezing spaghetti squash can mess with the texture, and the cheese and dressing won’t hold up great. You can freeze the cooked squash by itself though. Just don’t freeze the salad all mixed together. Stick to storing it in the fridge, and eat within 5 days.

What It Tastes Like

Alright, here’s what you’re really wondering.

Does it taste like pasta? Nope. Not even close.

Does it taste good enough that you don’t miss the pasta? 100%. It’s got the tang of vinegar, the kick of pepperoni, the creaminess of cheese, and the chew from the squash. You can eat a bowl and feel like you actually had a meal.

It’s one of the few things that works for both summer picnics and winter lunchboxes. It’s not fussy, it’s not trendy, and you don’t need a food processor or an expensive keto ingredient to make it work.

A Few Mistakes to Avoid

Just a heads-up, I made some of these the first time:

• Don’t add dressing while the squash is still warm — you’ll end up with melted cheese clumps and soggy veggies.

• Don’t overcook the squash — you want it to be al dente not mush.

• Taste and adjust — everyone’s salt tolerance is different. Try a bite and add more vinegar, oil, salt, or herbs if it needs a boost.

• Use good quality olives and artichokes — trust me, the cheap canned stuff ruins the whole thing.

Conclusion

If you’re tired of eggs, bacon, and grilled meat dinners, this Keto Spaghetti Squash Antipasto Salad might just save your taste buds. It’s quick to make once you’ve got the squash prepped, easy to pack, and hits all the flavor notes: salty, tangy, savory, creamy, and crunchy.

It’s the kind of dish that makes you forget you’re even eating low carb. And that, right there, is the sweet spot.

So go grab a squash and start roasting. You’ve got yourself a meal that doesn’t feel like a diet—and that’s the whole point.

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