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

If you make this spaghetti squash baked feta pasta, be sure to leave a comment and star rating below letting us know how it turned out. Your feedback is so helpful for the EBF team and our readers!

Print
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Plate of spaghetti squash with feta, basil and tomatoes.

Low Carb Baked Feta Pasta


  • Author: Brittany Mullins
  • Cook Time: 40 minutes
  • Total Time: 40 minutes
  • Yield: 4
  • Diet: Vegetarian

Description

This baked feta pasta recipe uses creamy feta and roasted tomatoes as a delicious sauce for spaghetti squash noodles.


Ingredients

  • 16 oz cherry tomatoes
  • 8 oz block feta, packed in water
  • ⅓ cup olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 12 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

 


Instructions

  1. Preheat oven to 400°F.
  2. Cook squash: Start cooking your spaghetti squash using my spaghetti squash recipe. 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. 
  3. Prep tomatoes and feta: 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.
  4. Bake: Place in the oven for 30 minutes or until tomatoes are sizzling and feta has softened.
  5. Season and mix: 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.
  6. Add squash noodles: 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.
  7. Serve: Portion pasta and serve with extra chopped basil, crushed red pepper, cracked black pepper and fresh parmesan.
  • Category: Lunch/Dinner
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 381
  • Sugar: 7g
  • Sodium: 848mg
  • Fat: 29g
  • Saturated Fat: 10g
  • Unsaturated Fat: 16g
  • Trans Fat: 0g
  • Carbohydrates: 19g
  • Fiber: 5g
  • Protein: 14g
  • Cholesterol: 40mg

Keywords: low carb baked feta pasta

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Recipe rating

    61 comments
    1. Mary-Ellen Lattig
      April 25, 2021 AT 5:49 pm

      So yummy!!!! I was at a WW meeting yestrday and someone told me about this. I added different color peppers, zuchini and red onion with a bit of greek seasoning. OMG, I cannot wait to make it for friends.

      1. Brittany Mullins
        April 26, 2021 AT 10:53 am

        Woo! So glad this recipe was a hit, Mary-Ellen! Thanks for making it and coming back to leave a review. It means the world to me!

    2. Kathy R.
      March 28, 2021 AT 6:46 pm

      Wow, this was good! I was curious about the pasta version of this ubiquitous recipe but when I saw Brittany’s version with spaghetti squash I was finally ready to try it. Sooo yummy..

      1. Brittany Mullins
        March 28, 2021 AT 10:19 pm

        So glad you loved this recipe, Kathy. Thanks for making it and for coming back to leave a review. I so appreciate it!

    3. Holly M.
      March 26, 2021 AT 2:03 am

      This one really missed the mark for me despite LOVING Feta and also Spaghetti Squash.
      The tomatoes ended up being tomato “skins” that we were constantly picking out as we ate. The raw garlic added at the end was too strong. Not the flavor but the raw nature of it was too tangy. The lemon zest felt out of place and too many bites were overpowered by lemony flavor. The red pepper flakes (also added at the end) were too course as they did not actually get cooked in to the dish. Biting down on them was miserable.
      I would not make this again and I would not recommend it.

      1. Brittany Mullins
        March 26, 2021 AT 10:33 am

        I’m so sorry you didn’t enjoy this recipe, Holly! It’s a family favorite over here so it must just be personal preference. Thanks for the feedback!

    4. Holly
      March 18, 2021 AT 2:19 am

      Tasted ahmazing!!!! I used a cayenne pepper infused olive oil….will make again!!

      1. Brittany Mullins
        March 19, 2021 AT 11:57 am

        So glad you enjoyed this recipe, Holly. Thanks for the review. I so appreciate it!

    5. Linda
      March 15, 2021 AT 6:22 pm

      So easy and yummy. The kitchen smelled so good while it cooked. I used feta crumbles (could not get a block of feta) and it melted just fine! I want to make this for guests!

      1. Brittany Mullins
        March 15, 2021 AT 11:00 pm

        Yay! So glad this recipe was a hit! Thanks for coming back to leave a review. I so appreciate it!

    6. Tanya B
      March 7, 2021 AT 5:57 pm

      Made this for my daughter and I two weeks ago and it was awesome. The only difference is that I roasted the lemon zest, and really enjoyed that flavour. It is a huge hit and I’m making it again tonight! I’m also considering doing it with roasted clams at some point.

      1. Brittany Mullins
        March 7, 2021 AT 9:20 pm

        Woo!! So glad you loved this recipe, Tanya! Thanks for the review. I so appreciate it!

    7. Melanie
      March 4, 2021 AT 6:17 am

      Delicious!

    8. Jaclyn Kuhn
      March 2, 2021 AT 10:18 am

      I love this take on the baked feta recipe. The spaghetti squash lightens it up and works so well. I ended up adding in extra lemon zest (I just love it!) and it added such a bright element to this dish. This is the first time I tried cooking spaghetti squash in the ring method, and it did not turn out any differently than using the traditional method for me, but I think I overcooked it, so when I was stirring it into the sauce it broke up like typical spaghetti squash strands. Next time I am going to reduce cooking time and hopefully the longer strands will hold up. That did not affect the taste of this recipe though, and it was absolutely killer! All the satisfaction of a yummy pasta dish. I will definitely make it again, I think next time I may try zoodles to compare. Thank you!

      1. Brittany Mullins
        March 2, 2021 AT 11:38 pm

        Woo!! So glad you loved this recipe. Thanks for the review!

    9. Ariana
      February 26, 2021 AT 9:16 pm

      All stores near me are out of feta-block and crumbled-so we used goat cheese and we loved it!

      1. Brittany Mullins
        February 27, 2021 AT 1:13 pm

        Oh yay!! So glad you loved it with goat cheese. Thanks for making it and for coming back to leave a review. I so appreciate it!

    10. Jen
      February 23, 2021 AT 7:58 pm

      I made this tonight and my partner asked if we could make it every week! Great recipe!

      1. Brittany Mullins
        February 23, 2021 AT 8:37 pm

        Ahh yay! So glad it was a hit. Thanks so much for making it and for coming back to leave a review, Jen. I so appreciate it!

    11. Jenn W
      February 23, 2021 AT 9:26 am

      I made the feta pasta w whole wheat rotini and it was awesome! The fresh lemon rind and basil were a wonderful thing in the winter. I will have to try w squash too.

      1. Brittany Mullins
        February 23, 2021 AT 8:44 pm

        Woo!! So glad you loved it, Jenn. Thanks for the review. I so appreciate it!

    12. Allison
      February 20, 2021 AT 4:45 pm

      Sooooo good! The balance of fresh tomatoes and lemon, salty feta,and a little kick from red pepper is perfect. Also loved doing using spaghetti squash to keep it light. Will be eating again!

      1. Brittany Mullins
        February 20, 2021 AT 8:28 pm

        Woo!! So glad you loved this recipe, Allison. Thanks for the review. I so appreciate it!

    13. MYST
      February 19, 2021 AT 8:07 pm

      Slam dunk recipe! Third time I’ve made it. Read through all of the reviewers suggestions and added 20 shrimp dusted in Old Bay seasoning, plus two handfuls of spinach to the last 10 minutes. I just made sure the spinach and shrimp were mixed into the oil to absorb the favor so the spinach wouldn’t get crunchy. I also doubled the garlic and roasted it in the dish. Roasting the spaghetti squash beforehand in rings saves a lot of hassle for an easy peel and fast prep! I’ve sent this recipe to numerous people as well. The lemon zest and chili flakes along with the fresh basil really brighten the entire dish.

      1. Brittany Mullins
        February 20, 2021 AT 8:49 pm

        Woo!! So glad you loved this recipe, Misty. Thanks for making it and for coming back to leave a review. I appreciate it!

    14. Ali
      February 17, 2021 AT 9:43 pm

      It was amazing!! We roasted the garlic and it was so so yummy! Will definitely make again!

      1. Brittany Mullins
        February 18, 2021 AT 2:05 pm

        Woo!! So glad you loved this recipe, Ali. Thanks for making it and for coming back to leave a review. I so appreciate it!

    15. Mimi
      February 15, 2021 AT 6:18 pm

      I made this today. LOVED the flavors and taste of this dish. Such a simple recipe made these amazing flavors.This was my first time cutting the spaghetti squash in rings to roast and I loved the longer stands and it was easier to remove. I’m eating it now and had to write a review. I’m bringing this in for lunch tomorrow! Thank you!!

      1. Brittany Mullins
        February 15, 2021 AT 7:41 pm

        So glad you loved it, Mimi!! Thanks for making it and for coming back to leave a review. I so appreciate it!

    16. Laura
      February 10, 2021 AT 8:15 pm

      This was sooo good! We wanted a bit lighter meal, so I only used half of the feta and oil…still delicious! Also added shrimp. I’ll definitely be making this again!

      1. Brittany Mullins
        February 11, 2021 AT 11:52 pm

        So glad you loved this recipe, Laura. Thanks for making it and for coming back to leave a review. I so appreciate it!

    17. Brandi
      February 10, 2021 AT 10:44 am

      Super simple, super good! I will definitely double the spaghetti squash or at least prep in advance next time to cut down on total oven time. Otherwise this is done in a flash without much effort. It’s THAT easy and certainly handy for a busy weeknight dinner. Served this with the garlicky kale salad, which was also delish!

      1. Brittany Mullins
        February 12, 2021 AT 12:01 am

        So glad you loved this recipe, Brandi. Thanks for making it and for coming back to leave a review. I so appreciate it!

    18. Jennifer
      February 10, 2021 AT 12:27 am

      This turned out so flavorful- I love subbing in the spaghetti squash too! I can’t wait to make this again, my boyfriend loved it too!

      1. Brittany Mullins
        February 10, 2021 AT 12:33 am

        Woo!! So glad this recipe was a hit. Thanks for the review, Jennifer. I so appreciate it!

    19. Louise Boulay
      February 9, 2021 AT 8:25 pm

      Wow, so delicious. Creamy and so flavorful. My husband declared it his favorite EBF recipe so far. This will be a repeat again and again meal.

      1. Brittany Mullins
        February 9, 2021 AT 9:31 pm

        Woo!! That makes me so happy to hear. I’m glad this recipe was a hit. Thanks for the review, Louise. I appreciate it. 🙂

    20. Susie
      February 8, 2021 AT 9:08 pm

      Just made this, so amazing!!!!! Super easy ~ super good! Definitely keeping this in my fave file! I like how some have added to it, gonna try the kale for sure.

      1. Brittany Mullins
        February 10, 2021 AT 12:31 am

        Woo!! So glad you loved this recipe, Susie. Thanks for making it and for coming back to leave a review. I so appreciate it. 🙂

    21. Karen
      February 8, 2021 AT 6:28 pm

      So incredibly delicious!!! I wouldn’t change a single thing 🥰

      1. Brittany Mullins
        February 8, 2021 AT 8:02 pm

        Woo!! That makes me so happy to hear, Karen. I’m glad you loved it. 🙂 Thanks for coming back to leave a review.

    22. Kim
      February 7, 2021 AT 4:39 pm

      Just made this and added shrimp..it was delicious!!

      1. Brittany Mullins
        February 8, 2021 AT 12:15 am

        Woo!! So glad you loved it, Kim. I bet it was delish with added shrimp. Thanks for coming back to leave a review. I really appreciate it. 🙂

    23. Carol Cummins
      February 7, 2021 AT 12:58 pm

      This is superbly delicious. I usually like to make a recipe w/out any modifications the first time, but I was having a kale craving so I roasted that along with tomatoes and feta….yum yum yummy.

      1. Brittany Mullins
        February 7, 2021 AT 2:06 pm

        So glad you loved this recipe, Carol!! I bet it was delicious with the added kale. Thanks for making it and for coming back to leave a review. I so appreciate it!

    24. DSpencer
      February 7, 2021 AT 10:15 am

      We enjoyed this for a family dinner, but it’s an interesting preparation method, and simple, so lends itself well to a fun dinner with guests too.

      1. Brittany Mullins
        February 7, 2021 AT 2:13 pm

        So glad this recipe was a hit!! Thanks for making it and for coming back to leave a review. I really appreciate it. 🙂

    25. Tracy
      February 7, 2021 AT 5:49 am

      Love this recipe. I altered it a bit and added some sautéed spinach. The flavors were amazing. Will definitely make this again.

      1. Brittany Mullins
        February 7, 2021 AT 2:18 pm

        Woo!! So glad you loved it, Tracy. Thanks for making it and for coming back to leave a review. I really appreciate it!

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