This recipe transforms the viral baked feta pasta into a healthier, low-carb favorite. By swapping pasta for spaghetti squash, you get the same incredible flavor without the heavy carbs. The process is wonderfully simple: roast spaghetti squash until tender, then bake a block of feta with cherry tomatoes and roasted red peppers until creamy and delicious. The result is a savory, satisfying meal perfect for a comforting weeknight dinner.
You’ll love the incredible flavor combination of sweet, slow-roasted tomatoes, salty feta, and a hint of smoky red pepper, all coating delicate spaghetti squash strands. It’s an easy-to-make dish that delivers all the satisfaction of a comfort food classic in a healthy, gluten-free package the whole family will enjoy.
Ingredients
- 1 medium spaghetti squash
- 3 tablespoons extra virgin olive oil, divided
- ¼ teaspoon kosher salt (more to taste)
- Pinch of black pepper
- 1 pint cherry tomatoes
- ½ cup roasted red peppers, chopped
- 4 cloves garlic, minced
- ½ to 1 block feta cheese (4-8 oz)
- 1 teaspoon Italian seasoning
- ¼ cup fresh basil, chopped (optional for topping)
Instructions
Step 1: Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise. (Tip: If the rind is too tough, pierce it a few times and microwave for 3-5 minutes to soften it). Scoop out the seeds, drizzle the cut sides with one tablespoon of olive oil, and season generously with salt and pepper. Place the halves cut-side down on a baking sheet and roast for 30-40 minutes, until tender.
Step 2: Bake the Feta and Tomatoes
While the squash roasts, place the block of feta in the center of a medium baking dish. Arrange the cherry tomatoes and chopped roasted red peppers around it. Sprinkle the minced garlic and Italian seasoning over everything, then drizzle with the remaining two tablespoons of olive oil. Bake for about 30 minutes, until the tomatoes have burst and the feta is soft and melty.
Step 3: Create the Sauce
Once done, remove the dish from the oven. Using the back of a spoon, mash the softened feta and press down on the burst tomatoes. Stir everything together right in the baking dish until a creamy, vibrant sauce forms.
Step 4: Combine and Serve
When the spaghetti squash is cool enough to handle, use a fork to scrape the flesh into long strands. Add these strands directly into the baking dish with the feta sauce. Toss everything together until every strand is coated. Garnish with fresh chopped basil for a pop of color and serve immediately.
Tips for Perfect Results
- Avoid Watery Squash: The number one complaint about spaghetti squash is excess moisture. To fix this, spread the cooked strands on a paper towel-lined plate and gently pat them dry. This simple step ensures your sauce stays rich and creamy, not diluted.
- Use Block Feta: Always opt for a block of feta, preferably one packed in brine. The brine keeps the cheese moist, allowing it to melt into a luscious sauce. Pre-crumbled feta is often coated with anti-caking agents that prevent it from melting properly.
- Don’t Crowd the Pan: When roasting the tomatoes, make sure they have a little breathing room. If they’re packed too tightly, they will steam instead of roast. Giving them space allows their sugars to caramelize, deepening their flavor.
- Season at the End: Feta cheese is naturally quite salty. For this reason, always taste the finished dish before adding any extra salt. You can always add more, but you can’t take it away.
Fun Variations
This recipe is highly adaptable, so feel free to get creative. For a nutrient boost, add chopped zucchini or bell peppers to the baking dish along with the tomatoes, or stir in a few handfuls of fresh spinach at the end until it wilts. To make this a more substantial meal, consider adding a protein like cooked, shredded chicken, sautéed shrimp, or even a can of rinsed chickpeas (for a non-keto, vegetarian option). You can also experiment with different herbs and spices; a teaspoon of dried oregano and a pinch of red pepper flakes can add a spicy kick. If you’re not a fan of feta, this dish is also delicious with other creamy cheeses like a block of goat cheese or even Boursin for an ultra-rich sauce.
FAQs
How do I store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to four days. To reheat, warm gently in a skillet over medium-low heat. Add a splash of water or a drizzle of olive oil to help loosen the sauce.
Can I make this dish ahead of time?
Absolutely. You can roast the spaghetti squash a day or two in advance. Once cool, scrape out the strands and store them in an airtight container in the fridge. For the best sauce, I recommend baking the feta and tomato mixture right before you plan to serve it.
Is this recipe keto-friendly?
Yes, it is! This recipe was designed to be low-carb and keto-friendly. By using spaghetti squash, you avoid the high carbs in traditional pasta. The other main ingredients, like feta cheese and olive oil, are perfectly suited for a ketogenic diet.
Baked Feta Spaghetti Squash
- Total Time: 55 minutes
- Yield: 4 servings 1x
Description
This Baked Feta Spaghetti Squash transforms the viral pasta trend into a healthy, low-carb, and gluten-free delight. Sweet cherry tomatoes and smoky roasted red peppers are baked with a block of creamy feta cheese until they meld into a luscious, savory sauce. Tossed with tender spaghetti squash strands, this simple recipe delivers all the comfort of a classic pasta dish without the carbs. It’s an incredibly flavorful and satisfying meal perfect for any weeknight dinner.
Ingredients
1 medium spaghetti squash
3 tablespoons extra virgin olive oil, divided
¼ teaspoon kosher salt (more to taste)
Pinch of black pepper
1 pint cherry tomatoes
½ cup roasted red peppers, chopped
4 cloves garlic, minced
1 block feta cheese (8 oz)
1 teaspoon Italian seasoning
¼ cup fresh basil, chopped (optional for topping)
Instructions
Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds, drizzle the cut sides with one tablespoon of olive oil, and season generously with salt and pepper. Place the halves cut-side down on a baking sheet and roast for 30-40 minutes, until tender.
Bake the Feta and Tomatoes
While the squash roasts, place the block of feta in the center of a medium baking dish. Arrange the cherry tomatoes and chopped roasted red peppers around it. Sprinkle the minced garlic and Italian seasoning over everything, then drizzle with the remaining two tablespoons of olive oil. Bake for about 30 minutes, until the tomatoes have burst and the feta is soft and melty.
Create the Sauce
Once done, remove the dish from the oven. Using the back of a spoon, mash the softened feta and press down on the burst tomatoes. Stir everything together right in the baking dish until a creamy, vibrant sauce forms.
Combine and Serve
When the spaghetti squash is cool enough to handle, use a fork to scrape the flesh into long strands. Add these strands directly into the baking dish with the feta sauce. Toss everything together until every strand is coated. Garnish with fresh chopped basil for a pop of color and serve immediately.
Notes
Avoid Watery Squash: To prevent a diluted sauce, spread the cooked spaghetti squash strands on a paper towel-lined plate and pat gently to absorb excess moisture before adding them to the sauce.
Use Block Feta: For the creamiest sauce, use a block of feta packed in brine. Pre-crumbled feta contains anti-caking agents that prevent it from melting properly.
Add Protein: To make this a more substantial meal, stir in cooked shredded chicken, sautéed shrimp, or a can of rinsed chickpeas.
Fun Variations: Feel free to add other vegetables like chopped zucchini or a handful of fresh spinach to the baking dish. For a spicier kick, add a pinch of red pepper flakes.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Dinner
- Method: Baking, Roasting
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 11
- Sodium: 750
- Fat: 29
- Saturated Fat: 10
- Unsaturated Fat: 18
- Trans Fat: 1
- Carbohydrates: 24
- Fiber: 5
- Protein: 11
- Cholesterol: 25
Keywords: baked feta, spaghetti squash, low-carb pasta, keto recipe, gluten-free dinner, vegetarian meal, healthy comfort food, feta cheese, cherry tomatoes
