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Spaghetti Squash Rainbow Salad Recipe (Gluten-Free, Dairy-Free, Soy-Free, Vegan-Friendly)

Name: Spaghetti Squash Rainbow Salad Recipe (Gluten-Free, Dairy-Free, Soy-Free, Vegan-Friendly)
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 servings
Ingredients: 1 medium spaghetti squash; 1 cup cherry tomatoes, halved; 1/2 cup cucumber, diced; 1/2 cup red bell pepper, diced; 1/4 cup red onion, thinly sliced; 1/4 cup shredded carrots; 1/4 cup fresh cilantro, chopped; 1/4 cup hemp hearts; 1/4 cup olive oil; 2 tablespoons apple cider vinegar; 1 tablespoon honey or maple syrup (use maple syrup for vegan); 1 teaspoon Dijon mustard; Salt and pepper to taste

Category:

Side Dish

Difficulty: Easy

Serves:

4 people

Prep Time: 15 minutes

Cook Time: 35–40 minutes

Rating:

(0.00/5)

June 25, 2025 by Chef Molly

Vibrant spaghetti squash salad mixed with fresh, colorful vegetables in a zesty dressing.

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What You’ll Need:

1 medium spaghetti squash
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/2 cup red bell pepper, diced
1/4 cup red onion, thinly sliced
1/4 cup shredded carrots
1/4 cup fresh cilantro, chopped
1/4 cup hemp hearts
1/4 cup olive oil
2 tablespoons apple cider vinegar
1 tablespoon honey or maple syrup (use maple syrup for vegan)
1 teaspoon Dijon mustard
Salt and pepper to taste

Prepration for:Spaghetti Squash Rainbow Salad Recipe (Gluten-Free, Dairy-Free, Soy-Free, Vegan-Friendly)

Step 1/6

Prepare the spaghetti squash: Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 35–40 minutes, or until the flesh is tender and easily pulls apart with a fork. Let it cool for a few minutes.

Step 2/6

Prepare the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, honey (or maple syrup), Dijon mustard, salt, and pepper until well combined. Set aside.

Step 3/6

Assemble the salad: Use a fork to scrape the roasted spaghetti squash into strands and place them in a large bowl. Add the cherry tomatoes, cucumber, red bell pepper, red onion, shredded carrots, and fresh cilantro.

Step 4/6

Add the dressing: Pour the dressing over the salad and toss gently to combine.

Step 5/6

Finish with hemp hearts: Sprinkle the hemp hearts on top of the salad for an added crunch and boost of nutrition.

Step 6/6

Serve: Serve immediately as a refreshing side dish or light main course. Enjoy!

Chef's Tips & Notes

For extra protein, add grilled chicken, shrimp, or tofu to the salad.

You can also use lemon juice instead of apple cider vinegar for a citrusy twist.

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

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Spaghetti Squash Rainbow Salad Recipe (Gluten-Free, Dairy-Free, Soy-Free, Vegan-Friendly)

Directions

Step 1

Prepare the spaghetti squash: Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 35–40 minutes, or until the flesh is tender and easily pulls apart with a fork. Let it cool for a few minutes.

Step 2

Prepare the dressing: In a small bowl, whisk together the olive oil, apple cider vinegar, honey (or maple syrup), Dijon mustard, salt, and pepper until well combined. Set aside.

Step 3

Assemble the salad: Use a fork to scrape the roasted spaghetti squash into strands and place them in a large bowl. Add the cherry tomatoes, cucumber, red bell pepper, red onion, shredded carrots, and fresh cilantro.

Step 4

Add the dressing: Pour the dressing over the salad and toss gently to combine.

Step 5

Finish with hemp hearts: Sprinkle the hemp hearts on top of the salad for an added crunch and boost of nutrition.

Step 6

Serve: Serve immediately as a refreshing side dish or light main course. Enjoy!

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Spaghetti Squash Rainbow Salad Recipe (Gluten-Free, Dairy-Free, Soy-Free, Vegan-Friendly)

What You’ll Need:

Prepration for:Spaghetti Squash Rainbow Salad Recipe (Gluten-Free, Dairy-Free, Soy-Free, Vegan-Friendly)

Chef's Tips & Notes

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Caribbean-Inspired Arroz con Pollo (Gluten-Free, Soy-Free, Dairy-Free)

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