Spaghetti squash is one of the most versatile vegetables, offering a low-carb alternative to traditional pasta with a naturally sweet and nutty flavor. Pairing it with baked feta, roasted cherry tomatoes, and red peppers creates a dish that is both light and incredibly satisfying.
This Creamy Baked Feta Spaghetti Squash is inspired by the viral baked feta pasta trend but with a healthier twist. The roasted spaghetti squash absorbs the tangy, creamy feta and combines perfectly with burst cherry tomatoes, garlic, and herbs. Whether you’re looking for a gluten-free meal, a plant-based option, or just a creative way to enjoy squash, this dish is a must-try.
Why You’ll Love This Baked Feta Spaghetti Squash
This recipe is a fantastic weeknight meal or a delicious side dish that feels indulgent while remaining wholesome. Here’s why it deserves a spot in your meal rotation:
1. A Low-Carb Alternative to Pasta
Spaghetti squash has a naturally mild, slightly sweet flavor that makes it an excellent substitute for traditional spaghetti. It absorbs the rich flavors of the feta and roasted vegetables while keeping the dish light and nutrient-dense.
2. Packed with Nutrients
Spaghetti squash is high in fiber, vitamins A and C, and antioxidants, making it a great choice for those looking to eat clean. Paired with feta cheese, which provides calcium and protein, and heart-healthy olive oil, this dish is as nutritious as it is delicious.
3. Inspired by the Viral Baked Feta Pasta Trend
Baked feta pasta took the internet by storm for good reason—it’s incredibly easy to make, full of flavor, and requires minimal effort. This recipe captures that creamy, tangy goodness while swapping out pasta for a healthier, veggie-based alternative.
4. A Perfect Balance of Creamy and Savory
The creamy feta melts beautifully into the dish, creating a luxurious sauce that coats the tender spaghetti squash strands. Roasted cherry tomatoes add a burst of sweetness, while garlic and Italian herbs bring out a savory depth of flavor.
5. Easy to Make and Meal-Prep Friendly
You can prepare the spaghetti squash ahead of time and simply bake the feta mixture when ready to eat. This makes it an excellent meal-prep option for busy weeks
Ingredients:
- 1 medium spaghetti squash
- 3 tablespoons extra virgin olive oil, divided
- ¼ teaspoon salt (more to taste)
- Dash of black pepper
- 1 pint cherry tomatoes (approximately 1½ cups)
- ½ cup roasted red peppers, chopped
- 4 cloves garlic, minced
- 1 block feta cheese (4-8 ounces, depending on desired richness)
- 1 teaspoon Italian seasoning
- ¼ cup fresh basil, chopped (optional, for garnish)
Directions:
- Prepare the Spaghetti Squash:
- Preheat the oven to 400°F (200°C).
- Carefully slice the spaghetti squash in half lengthwise and remove the seeds.
- Drizzle the cut sides with 1 tablespoon of olive oil, and season with salt and black pepper.
- Place the squash halves cut-side down on a baking sheet lined with parchment paper.
- Roast for 40-50 minutes, or until the flesh is tender and easily shredded with a fork.
- Prepare the Feta and Vegetables:
- While the squash is roasting, in a separate baking dish, place the block of feta cheese in the center.
- Surround the feta with cherry tomatoes, chopped roasted red peppers, and minced garlic.
- Drizzle the remaining 2 tablespoons of olive oil over the feta and vegetables.
- Sprinkle with Italian seasoning.
- Bake the Feta Mixture:
- Once the squash has been roasting for about 20 minutes, place the baking dish with the feta mixture into the oven alongside the squash.
- Bake for 25-30 minutes, until the tomatoes have burst, and the feta is soft and slightly golden.
- Combine and Serve:
- Remove both the squash and the feta mixture from the oven.
- Using a fork, scrape the flesh of the spaghetti squash to create noodle-like strands.
- Transfer the spaghetti squash strands to the baking dish with the baked feta and vegetables.
- Gently mix until the squash is well-coated with the creamy feta sauce and the vegetables are evenly distributed.
- Taste and adjust seasoning with additional salt and pepper if needed.
- Garnish with fresh basil before serving, if desired.
Nutritional Information (per serving):
- Calories: Approximately 250
- Protein: 8g
- Carbohydrates: 20g
- Dietary Fiber: 5g
- Total Sugars: 8g
- Total Fat: 16g
- Saturated Fat: 7g
- Cholesterol: 30mg
- Sodium: 600mg
Note: Nutritional values are approximate and can vary based on specific ingredients and portion sizes.
This Creamy Baked Feta Spaghetti Squash offers a delectable combination of flavors and textures, making it a perfect choice for those seeking a healthy yet indulgent meal. It’s easy to prepare and sure to become a favorite in your recipe collection.
Tips for Making the Best Baked Feta Spaghetti Squash
Although this recipe is simple, a few key techniques will help ensure the best flavor and texture.
1. Roast the Squash Until Perfectly Tender
- Spaghetti squash shouldn’t be overcooked, or it will become mushy. Bake it just until tender so the strands separate easily with a fork.
- Cooking cut-side down helps retain moisture while allowing the edges to caramelize slightly, enhancing the flavor.
2. Use High-Quality Feta Cheese
- Authentic Greek feta made from sheep’s milk is creamier and tangier than cow’s milk feta. This will give you the best melt and texture for the dish.
3. Let the Feta and Tomatoes Roast Long Enough
- The feta needs time to soften and become creamy, and the cherry tomatoes should burst and release their juices to form a natural sauce. Baking for 25-30 minutes allows this transformation to happen.
4. Mix Everything While Hot
- Once the feta and tomatoes are baked, stir everything together immediately so the cheese fully coats the spaghetti squash strands, creating a rich and creamy consistency.
5. Add Fresh Herbs for a Bright Finish
- Chopped fresh basil or parsley enhances the Mediterranean flavors and provides a vibrant contrast to the creamy, salty feta.
Creative Variations to Try
Want to switch up the flavors? Here are a few delicious variations:
1. Spicy Baked Feta Spaghetti Squash
- Add red pepper flakes or chopped jalapeños for a spicy kick.
- Use spicy feta or harissa paste for extra heat.
2. Mediterranean-Inspired Version
- Add Kalamata olives, capers, or artichoke hearts to bring a Mediterranean twist.
- Swap fresh basil for oregano and dill for a more herbaceous flavor.
3. Protein-Packed Option
- Stir in grilled chicken, shrimp, or chickpeas for extra protein.
- Sprinkle with toasted pine nuts for a bit of crunch.
4. Creamier Texture
- Mix in a dollop of Greek yogurt for an even richer, creamier consistency.
5. Vegan or Dairy-Free Alternative
- Use a vegan feta substitute or blend cashews with lemon juice and nutritional yeast for a dairy-free creamy sauce.
Best Side Dishes to Pair with This Recipe
This dish is delicious on its own, but pairing it with the right sides makes it even better. Here are some great options:
1. Garlic Roasted Vegetables
Serve alongside roasted zucchini, bell peppers, or Brussels sprouts for extra flavor and nutrients.
2. Fresh Green Salad
A simple arugula or spinach salad with a lemon vinaigrette provides a refreshing contrast to the rich baked feta.
3. Crusty Bread or Garlic Knots
Use a slice of crusty bread to scoop up the extra creamy feta sauce—perfect for a more indulgent meal.
4. Lentil Soup or Minestrone
A warm bowl of soup complements the Mediterranean flavors and makes for a cozy, satisfying meal.
Frequently Asked Question
1. Can I Make This Dish Ahead of Time?
Yes! Roast the spaghetti squash up to 3 days in advance and store it in an airtight container in the refrigerator. When ready to eat, bake the feta and tomatoes fresh, then mix them with the pre-cooked squash.
2. Can I Use a Different Cheese Instead of Feta?
While feta provides the signature creamy texture and tangy flavor, you can also use:
- Goat cheese for a slightly milder taste.
- Ricotta for an extra creamy texture.
- Parmesan or Pecorino Romano for a saltier, more intense flavor.
3. Is This Recipe Keto-Friendly?
Yes! Spaghetti squash is low in carbs compared to pasta, making this a great keto or low-carb dish. Just be sure to choose a low-sugar BBQ sauce if adding any.
4. How Do I Store Leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F or in a skillet over low heat.
5. Can I Freeze This Recipe?
While spaghetti squash can become watery after freezing, you can still freeze the feta and tomato mixture separately and mix it with freshly cooked spaghetti squash when ready to eat.
Conclusion: Why You Should Try Baked Feta Spaghetti Squash
This Creamy Baked Feta Spaghetti Squash is the perfect combination of comfort food and healthy eating. It delivers big flavors, a creamy texture, and a satisfying bite while remaining gluten-free, low-carb, and packed with nutrients.
Whether you’re trying to eat more vegetables, looking for a quick and nutritious weeknight meal, or just craving something creamy and delicious, this dish is a must-try.
So grab a spaghetti squash, some feta cheese, and a handful of fresh ingredients—your new favorite meal is just 30 minutes away!
Print
Creamy Baked Feta Spaghetti Squash
- Total Time: 1 hour
- Yield: 10 servings 1x
Description
This Creamy Baked Feta Spaghetti Squash is a delicious, low-carb twist on the viral baked feta pasta. Sweet, tender spaghetti squash is roasted and tossed with creamy, tangy feta cheese, burst cherry tomatoes, roasted red peppers, and fragrant garlic. The result is a rich, flavorful dish that feels indulgent while being packed with nutrients and fiber. It’s perfect for a light yet satisfying meal that is gluten-free, low-carb, and full of Mediterranean flavors.
Ingredients
- 1 medium spaghetti squash
- 3 tablespoons extra virgin olive oil, divided
- ¼ teaspoon salt (more to taste)
- Dash of black pepper
- 1 pint cherry tomatoes (about 1½ cups)
- ½ cup roasted red peppers, chopped
- 4 cloves garlic, minced
- 1 block feta cheese (4–8 ounces, depending on preference)
- 1 teaspoon Italian seasoning
- ¼ cup fresh basil, chopped (optional, for garnish)
Instructions
- Prepare the spaghetti squash: Preheat the oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and remove the seeds. Drizzle the cut sides with 1 tablespoon of olive oil, season with salt and pepper, and place cut-side down on a baking sheet. Roast for 40-50 minutes until tender.
- Bake the feta and vegetables: In a separate baking dish, place the feta in the center. Surround it with cherry tomatoes, chopped roasted red peppers, and minced garlic. Drizzle with the remaining olive oil and sprinkle with Italian seasoning. Bake for 25-30 minutes until the tomatoes have burst and the feta is soft.
- Combine everything: Once the squash is done, use a fork to scrape the flesh into spaghetti-like strands. Transfer to the baking dish with the baked feta and mix everything together until creamy and well combined.
- Serve and garnish: Taste and adjust seasoning, then sprinkle with fresh basil before serving.
Notes
- Choose a high-quality feta cheese for the best creamy texture.
- Bake the squash cut-side down to help it roast evenly and prevent excess moisture.
- For a spicier version, add red pepper flakes or a drizzle of hot honey.
- Store leftovers in the fridge for up to 3 days and reheat in a skillet or oven.
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean
