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

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!

If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.

4.63 from 78 votes

Low Carb Baked Feta Pasta

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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: Italian
Keyword: low carb baked feta pasta
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. 5 stars
    My husband and I thought this was delicious. I loved that it was low carb and easy to prepare. I served it with a simple green salad, and this will also be made again. I’m so happy to get so many low carb recipes we love from you. Thank You for all your hard work.

    1. YAY! I am so glad you gave this recipe a try and you both loved it, Vicky. Thank you for coming back and sharing your review & star rating, I really appreciate it!

  2. This is so delicious! Thank you for sharing! I added chicken right in the pan and baked it together and it was perfect!

    1. WOO! Sounds amazing, Dawn. I am so excited to hear that you are loving this recipe and it turned out great for you. Thanks for sharing your review + star rating, means so much to me!

    1. 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!

  3. 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. 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!

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