Spaghetti Squash Baked Feta Pasta

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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!

 

Low Carb Baked Feta Pasta

5 from 43 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.
Cook Time 40 minutes
Servings 4

Ingredients

  • 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
  •  

Instructions
 

  • Preheat oven to 400°F.
  • 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. 
  • 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.
  • Bake: Place in the oven for 30 minutes or until tomatoes are sizzling and feta has softened.
  • 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.
  • 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.
  • Serve: Portion pasta and serve with extra chopped basil, crushed red pepper, cracked black pepper and fresh parmesan.

Nutrition

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

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    65 comments
    1. Helen L
      May 20, 2021 AT 7:37 pm

      5 stars
      I’m here to let you know that this is delicious with butternut squash too! Why? Because I accidentally bought butternut squash. I baked the tomatoes with the garlic and pepper flakes mixed in. Yum!

      1. Brittany Mullins
        May 21, 2021 AT 11:43 am

        I’m so glad you enjoyed this recipe, Helen! I love the idea of using butternut squash, that sounds delicious! I’ll have to try that next. Thanks so much for the review. I really appreciate it!

    2. Gwen M Gauger
      May 20, 2021 AT 3:45 pm

      5 stars
      I was skeptical of this at first but I made it and it was DELICIOUS!!!! I did add some zucchini and shrimp for protein but it was perfect and I will definitely be making this again. I posted a picture on Facebook and got many inquiries as to where I found it and even one from my niece in Florida asking if I can make it when she comes to visit!!

      1. Brittany Mullins
        May 20, 2021 AT 4:24 pm

        Aw! I so love hearing this, Gwen! So pumped this recipe has been such a hit. I love the addition of zucchini and shrimp. Thanks so much for the review. I really appreciate it!

    3. Mary-Ellen Lattig
      April 25, 2021 AT 5:49 pm

      5 stars
      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!

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

      5 stars
      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!

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

      2 stars
      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!

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