Zucchini and Feta with Spaghetti Squash

by Heidi on April 24, 2012

Zucchini and feta with spaghetti squash is a satisfying low oxalate side dish or low oxalate main dish for vegetarians.  It’s one of my favorites, although it’s a very new take on an old family recipe.

Low Oxalate Zucchini and Feta with Spaghetti Squash

Zucchini and Feta with Spaghetti Squash

I have to admit I’ve never been a big fan of pasta, except for macaroni and cheese and my zucchini mostaccioli.  It makes me feel sluggish and crabby soon after eating it.  In fact, as my reactive hypoglycemia symptoms worsened in recent years,  I added fewer and fewer noodles to my zuchhini mostaccioli until the pasta was more of a condiment than a main ingredient.  I never used a recipe; I just sauteed up a mess of zucchini with some onion and garlic, then threw in a handful of  Tinkyada brown rice noodles (4.7 mg. per half cup elbows, cooked) and feta at the end.  I could eat it every day in the summer when my garden was producing squash by the sackful.  After going grain-free this year, however, I wasn’t sure what I would do.  I tried zucchini mostaccioli without the noodles, and although tasty, it wasn’t satisfying.  Then I tried it with spaghetti squash, and yum!  I’m back in business, and I don’t have jeopardize my new-found freedom from hypoglycemia in the process (I haven’t had a low blood sugar episode in four months now!  Boy, can I just say I am loving grain-free.)

Hope you like Zucchini and Feta with Spaghetti Squash as much as I do!

Zucchini and Feta with Spaghetti Squash

1-3 tablespoons olive oil
3 smallish or 2 medium-sized zucchini, thinly sliced (or yellow summer squash)
1 small onion, chopped
2-3 cloves garlic, minced
1/2 tablespoon fresh basil (or 1/2 teaspoon dried)
2 cups cooked spaghetti squash
Celtic  sea salt to taste and a pinch of freshly-ground pepper
4 ounces feta cheese

Add 1 tablespoon of olive oil to a large skillet and gently saute the zucchini over medium low heat* for ten to twelve minutes.  Add the onions and garlic and continue to saute until the onions are translucent and the zucchini is soft.  Add the basil and spaghetti squash, stirring and adding more olive oil until the squash is lightly coated with olive oil and the “pasta” is well-mixed (get instructions on how to cook a spaghetti squash).  Add the salt and pepper and top with feta cheese.

Makes about 8-10 side dish servings depending on how big your zucchinis are

* I use low or medium low heat when cooking with olive oil because vegetable oils tend to oxidize when exposed to high heat and most of us with oxalate-related symptoms are already in oxidative stress. We don’t need to overtax our bodies by eating oxidized cooking oils!

GAPS and SCD Modification:  Replace the feta cheese with a stong flavored “legal” cheese such as Parmesan cheese or blue cheese.

Variations:  I admit, I don’t ever make this dish the same way twice.  I just throw some mix of the above ingredients into a skillet in the order I described and see what happens.  You might want to add some other veggies (my mom likes red pepper and mushrooms), adjust the seasonings (I often skip the basil) or adjust the amounts of the veggies.  If you eat pasta, you might also want to throw in a handful of  Tinkyada brown rice noodles (2.8 mg. per half cup sphaghetti, cooked) in place of the spaghetti squash (or with it!).

Low Oxalate Info: All ingredients in zucchini and feta with spaghetti squash are low oxalate or very low oxalate.  Each half cup serving has about 4.6 mg. oxalate.

Other Diets: Zucchini with feta and spaghetti squash may be appropriate for Paleo, vegetarian, low carb and gluten-free  diets.  It may also be appropriate for SCD and GAPS diets with modification.

{ 6 comments… read them below or add one }

Therese O. April 26, 2012 at 12:26 am

Thank you so much for posting your recipes and all you do to help bring healing to others. I wanted to ask if you eat totally Paleo? Thanks!



Heidi April 26, 2012 at 1:06 am

You’re welcome, Therese.

I identify my diet as low oxalate Paleo, but there are so many nuances and differences within the Paleo community that I’m not sure there is any one correct way to be 100% Paleo. And for me I’m don’t think that would be desirable. I personally like Lauren Cordain and Mark Sisson’s approach where they suggest you eat Paleo most of the time, but don’t sweat the small stuff and go ahead and have an occasional indulgence. For me, that means eat a whole foods diet that emphasizes meats, veggies, fruits and healthy fats, but don’t worry if you occasionally eat a bean, some rice, or a little too much honey. Also, I follow the “primal” version of Paleo, so I eat butter, cream, yogurt and some cheeses. I don’t consider these cheats, but part of my healthy diet. Given that, I’d say right now I probably eat 90% Paleo and my boys probably eat 70% Paleo with the bulk of our non-Paleo foods being white rice, sweet peas, sweet corn (boys only) and watered down juice (boys only).


Ben May 30, 2012 at 12:25 am

Thanks for your fabulous website! I just found it this morning and am really happy. I have kidney stones and my wife has bladder pain and fibromyalgia, so we both need this diet. I’d like to hear more about your Paleo diet and why you think it’s been so beneficial. We already have reduced our grain and legume consumption on the low oxalate diet, but it sounds like maybe completely ditching these foods is helpful?


Heidi May 30, 2012 at 12:45 am

Hi, Ben.
I plan to do a post on low oxalate Paleo, but for me there have been four huge benefits and many minor ones. I’ve completely healed my reactive hypoglycemia (enough reason to stay Paleo for life). I’ve got tons more energy. It’s easier for me to stay low oxalate. My immune system is working much better (a much easier spring allergy season than ever before, including very few colds this winter and NO sinus infections – amazing!). It has improved my gut health dramatically, and I believe it is helping to actually heal my leaky gut (verdict’s still out on this one), which is one of the causes of my oxalate-related symptoms. Oh, and I’ve lost 20 pounds without going hungry! I personally love the Paleo diet, although at first glance I think most people find Paleo overwhelming. If you think your oxalate-related symptoms are a result of poor intestinal health or function, then the Paleo Diet (or GAPS) may be really helpful for you (some doctors believe every fibromyalgia patient has a leaky gut). Also, it can really help chronic fatigue, so it seems like it could really help your wife. Anyway, I’ll try to post more soon, so you can get a better idea of whether it could help you personally.
Take care,


rose September 5, 2013 at 8:20 pm

i like to know what is PALEO? for the last 5 years my husband keep getting kidney stone ,we willing to try
any diet so they don’t reacurethank you .


Heidi September 6, 2013 at 3:37 am

Thanks for your comment, Rose.

Paleo is often described as an evolutionary approach to nutrition where you eat the kinds of food our ancestors would have eaten before the beginning of grain-based agriculture. Most people who follow a Paleo diet eat only meat, veggies, fruit, nuts and seeds. Some add minimally processed fats such as coconut oil and olive oil. Some also add low sugar, full-fat dairy such as cream, butter, yogurt and aged cheeses. All Paleo folks stay away from grains, legumes, processed sugars, industrially-processed oils (like canola and soy) and preservatives/chemicals/fake foods. You can read more on blogs such as Mark’s Daily Apple, Paleo Mom, and Everyday Paleo.

Many people who have oxalate toxicity (which can cause kidney stones along with a host of other symptoms), have issues with oxalate because of poor gut health or intestinal permeability. The Paleo diet is well-known for it’s gut-healing properties. Other diets to research for gut health benefits (and therefore oxalate detoxing benefits) are GAPS, Weston A. Price and Gluten-Free/Casein-Free. Low Oxalate Paleo is the diet I personally feel the healthiest following, but many people have healed their guts with these other choices also.

I hope this helps. Good luck on your healing journey.


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