Spaghetti Squash Baked Feta Pasta


This baked feta pasta recipe uses creamy feta and roasted tomatoes as a delicious sauce for spaghetti squash noodles. It’s low carb, packed with flavor and so easy to whip up!

Baked feta pasta is having a moment on TikTok (and Instagram) right now. It all started with this recipe from Jenni of Liemessa, a Finnish food blogger. The recipe became so popular that Finland grocery stores sold out of feta!

As soon as I saw the recipe on TikTok (via my friend Yumna of Feel Good Foodie), I knew I needed to try it. Isaac loves all things pasta and feta so it definitely needed to happen. I tried the original recipe with chickpea pasta and it turned amazing. Literally, Isaac and I ate the whole pan full of pasta for lunch the day I made it… it was THAT good.

Plate of spaghetti squash with feta, basil and tomatoes.

Knowing that the baked feta and roasted tomato combo would make a delicious sauce for any type of pasta, I decided to make a spaghetti squash version.

As you know, I LOVE spaghetti squash and use it as a pasta sub all the time so this recipe was a no-brainer.

Four process photos of making feta tomato spaghetti squash pasta. One: Tomatoes and feta block with olive oil in a pan. Two: Roasted feta and tomatoes topped with spices and herbs. Three: Spoon stirring the melted feta and roasted tomatoes. Four: Spaghetti squash mixed with the feta tomato sauce.

Making the Spaghetti Squash Pasta

I roasted the spaghetti squash (using my ring method) right alongside the baked feta and tomatoes. The oven needs to be at 400°F for both so it works out great.

The squash does take a bit longer to cook so I recommend putting that in about 20-30 minutes before you bake the feta so you have plenty of time for the squash to cook and to pull the strands.

If you’re into meal prepping, you can also roast the spaghetti squash up to 2 days in advance so it’s ready to go the night you want to make this dish.

Can I Make This With Another Cheese?

Blocked feta definitely works best for this recipe, but I have a feeling that goat cheese would work well as a substitute.

You can try crumbled feta as well, but blocked feta will give you the best results.

And be sure to pick up a high-quality block of feta. Look for one that’s packed in brine! I actually found a 16 oz block, which was perfect because I was able to cut it in half and make this recipe twice!

Plate of spaghetti squash with feta, basil and tomatoes.

How to Serve This Baked Feta Pasta?

This baked feta pasta dish is hearty enough to be served as a meal on its own, but if you want additional protein I recommend pairing it with an easy protein option like chickpeas, tofu, shrimp or chicken. It pairs perfectly with my grilled apple cider vinegar chicken.

You can also serve it alongside a salad for extra veggie goodness. I’d recommend one of these salads: Garlicky Kale Salad, Kale and Brussels Sprout Salad, Easy Caprese Salad (if you want to keep with the Italian theme).

Plate of spaghetti squash with feta, basil and tomatoes.

More Spaghetti Squash Recipes

More Pasta Recipes to Try

Be sure to check out all of the spaghetti squash recipes and the full collection of dinner recipes on EBF!

Low Carb Baked Feta Pasta

5 from 67 votes
This baked feta pasta recipe uses creamy feta and roasted tomatoes as a delicious sauce for spaghetti squash noodles.
Plate of spaghetti squash with feta, basil and tomatoes.
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4


  • 16 oz cherry tomatoes
  • 8 oz block feta, packed in water
  • cup olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1-2 large garlic cloves, minced
  • ¼ cup fresh chopped basil, plus more for serving
  • 1 teaspoon lemon zest
  • ½ teaspoon crushed red pepper, plus more for serving
  • 1 medium spaghetti squash, about 4 cups
  • cracked black pepper and fresh parmesan, for serving


  • Preheat oven to 400°F.
  • Start cooking your spaghetti squash using my ring method. The squash cooks at 400°F as well so you can easily bake the squash and feta at the same time. Just put the squash in about 20-30 minutes before you add the feta in because the squash takes a bit longer to cook and you have to pull the strands from it as well. 
  • Add cherry tomatoes to a rectangular baking dish and nestle the block of feta in the middle. Drizzle olive oil over the tomatoes and feta. Sprinkle on salt and pepper and use a spoon to toss until all of the tomatoes are coated.
  • Place in the oven for 30 minutes or until tomatoes are sizzling and feta has softened.
  • Bring dish out of the oven and sprinkle on the fresh chopped basil, minced garlic (roasted garlic would be even better), lemon zest and crushed red pepper, if using. Stir the mixture until everything is well combined.
  • Measure out 4 cups of cooked spaghetti squash and add to the baking dish with the baked feta and tomatoes. Use a spoon to toss until all the strands of spaghetti squash are coated.
  • Portion pasta and serve with extra chopped basil, crushed red pepper, cracked black pepper and fresh parmesan.


Serving: 1/4 of recipe Calories: 381kcal Carbohydrates: 19g Protein: 14g Fat: 29g Saturated Fat: 10g Polyunsaturated Fat: 16g Cholesterol: 40mg Sodium: 848mg Fiber: 5g Sugar: 7g
Course: Lunch/Dinner
Cuisine: Italian
Keyword: low carb baked feta pasta


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Recipe Rating

    1. Magda Enriques
      October 18, 2022 AT 11:04 pm

      5 stars
      I enjoyed this so much I cooked up some ground turkey on the side and added it for added protein 😋

      1. Brittany Mullins
        October 19, 2022 AT 9:14 am

        YUM! That is such a great addition, Magda, I am so happy that you are enjoying this recipe. Thank you so much for sharing your review + star rating, I really appreciate it!

    2. Vanessa
      September 29, 2022 AT 3:51 pm

      5 stars
      This recipe was so easy and delicious! Also you can freeze it!! After cooking, I froze portions into quart size Ziplock bags laying flat. To reheat, I microwaved for 30 seconds and then dumped it into a pan and sautéed it with some chicken. It tastes just as good as when it was fresh! I also added thinly sliced onion and red peppers into the pan with the tomatoes and cheese. 100% would recommend and now I have an awesome freezer meal too!

      1. Brittany Mullins
        September 30, 2022 AT 9:02 am

        YUM! I am excited to hear that you are loving this recipe, Vanessa. Thank you so much for sharing your review + star rating, I really appreciate you being here!

    3. Marti Templeman
      March 22, 2022 AT 8:35 pm

      I haven’t tried the recipe yet, but my daughter highly recommended it. I just started WW and I was wondering if you had an idea how many points a serving would be? It looks amazing and healthy. Thanks!

      1. Brittany Mullins
        March 24, 2022 AT 9:08 am

        Hi, Marti. I’m not sure how many WW points this recipe is but I found this helpful resource that can guide you to the answer.

    4. Danielle
      March 11, 2022 AT 2:58 pm

      I added the garlic to the feta and tomatoes before cooking since you mentioned roasted garlic. I also used dried basil and added that to the olive oil to moisten before drizzling it on the feta and tomato. Turned out so amazing. After adding the spaghetti squash I added some pizza pasta magic seasoning and Parmesan Romano blend. So good. I make this at least every other week.

      1. Brittany Mullins
        March 14, 2022 AT 9:12 am

        Yay! I’m so glad to hear this recipe is a hit for you, Danielle! Thanks for coming back to leave a review, I appreciate it so much.

    5. Molly
      February 10, 2022 AT 7:11 pm

      5 stars
      I used to make a feta & cherry tomato spaghetti squash dish just like this all the time on the stovetop with crumbled feta, but it’s so much creamier doing it this way! I only used 2 tbsp of olive oil and it seemed like plenty. Very tasty and filling!

      1. Brittany Mullins
        February 11, 2022 AT 9:58 am

        Woo! I’m glad to hear this recipe worked out for you, Molly. Thanks for making it and coming back to leave a review and star rating. I really appreciate it!

Parchment paper lined with protein balls.


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