Baked Feta Spaghetti Squash (Low Carb)
Baked feta spaghetti squash is the low-carb, gluten-free version of viral baked feta pasta. A whole block of feta roasts right inside the squash with cherry tomatoes and garlic, then you scrape the strands and stir it all into a creamy, tangy sauce. One pan, no noodles, and it tastes like the trend that took over the internet.
The viral baked feta pasta, but the noodles are tender spaghetti squash strands instead of pasta. Same melty feta, same burst tomatoes, way fewer carbs, and it all bakes on one pan.
Baked feta spaghetti squash is a low-carb dinner made by roasting a block of feta with cherry tomatoes and garlic inside a halved spaghetti squash, then scraping the squash into strands and stirring everything into a creamy sauce. The feta melts into something rich and tangy, the tomatoes burst and sweeten, and the squash does the job pasta used to do.
I make this on repeat in the fall when spaghetti squash is everywhere, and it’s become my go-to for a meatless dinner that doesn’t leave me hungry an hour later. It’s naturally gluten-free, it’s low-carb, and you can turn it into a full high-protein meal by stirring in chicken or shrimp (more on that below).
If you like low carb meals you may also want to try my Keto Taco Salad Recipe With Ground Beef or my Keto Chicken Fajita Casserole.
Ingredients You Need
- Spaghetti squash — the low-carb base that scrapes into pasta-like strands. A medium 2-pound squash feeds about two people.
- Feta cheese — use an 8 oz block, not the pre-crumbled kind. The block melts into a creamy sauce, while crumbles tend to overcook and dry out. A good-quality block makes a real flavor difference.
- Cherry tomatoes — they burst and sweeten as they roast, making the sauce. Grape tomatoes work too, or halve larger tomatoes so they fit.
- Garlic — a couple cloves roasted right in for savory depth.
- Extra virgin olive oil — drizzled over the squash and the feta to help everything roast and come together.
- Fresh basil — stirred in at the end for that fresh, Mediterranean finish.
- Salt and black pepper — to taste. Red pepper flakes are great if you like a little heat.
How to Make Baked Feta Spaghetti Squash
- Preheat the oven to 375°F and line a baking sheet or dish with parchment paper.
- Cut the spaghetti squash in half lengthwise. Trim a small flat edge off one side first so it sits steady, then cut from top to bottom. Scoop out and discard the seeds.
- Drizzle the cut sides with olive oil and season with salt and pepper. Place the halves cut-side up on the sheet.
- Nestle half the feta block into each squash half. Scatter the cherry tomatoes and garlic around and over the feta, drizzle with a little more olive oil, and season again.
- Roast for 55 to 60 minutes, until the squash is fork-tender, the feta is golden at the edges, and the tomatoes have burst.
- Use a fork to scrape the squash into strands right in the shell, then stir everything together so the melty feta and tomatoes coat the strands.
- Finish with fresh basil, red pepper flakes, and a drizzle of balsamic glaze if you like. Serve warm, straight from the oven.
Tips for the Best Baked Feta Spaghetti Squash
Microwave the squash for 5 minutes before cutting it. Spaghetti squash is tough and slippery to cut raw, and a quick zap softens the skin just enough to make halving it easy and a lot safer.
Roast cut-side up so the feta and tomatoes bake right in the cavity and the strands stay drier. This is the build that gives you that baked-feta-pasta look and keeps everything from going soupy.
Don’t overcook it. Pull the squash when it’s just fork-tender. Roasted too long, the strands turn mushy instead of staying spaghetti-like. Letting it rest a few minutes after baking helps any extra moisture cook off.
Serve it fresh. Like the viral feta pasta, this is at its creamy, melty best right out of the oven.
Variations to Try
Add protein to make it a meal — stir in cooked shredded chicken, shrimp, or ground turkey, or chickpeas to keep it vegetarian. This is how you turn a low-carb side into a filling high-protein dinner.
Switch the cheese — goat cheese, Boursin, or cream cheese all melt into a creamy sauce if feta isn’t your thing.
Add more veggies — wilt in spinach, or roast red peppers, mushrooms, or zucchini right alongside the feta.
Make it spicy — a generous pinch of red pepper flakes or a spoonful of Calabrian chiles in with the tomatoes.
Add pesto — stir a few spoonfuls of basil pesto into the tomatoes before roasting for a bolder, herby sauce.
What to Serve With Baked Feta Spaghetti Squash
This dish is rich, so light sides round it out best. A simple Mediterranean or green salad, some garlicky sautéed spinach, or roasted vegetables all work well alongside.
To make it a full meal, lean on the protein. Serve it next to grilled chicken or shrimp, or stir the protein right into the squash so every bite has it.
How to Store
Let leftovers cool, then store in an airtight container in the fridge for up to 3 to 4 days. To reheat, warm it in a 350°F oven or gently in the microwave on lower power so the squash and feta stay in good shape.
Freezing isn’t recommended here. Spaghetti squash has a high water content, and freezing then thawing turns it watery and mushy while the feta can go grainy. This one is best made fresh and kept in the fridge.
Baked Feta Spaghetti Squash FAQ
Why is my spaghetti squash watery? Spaghetti squash naturally releases moisture as it roasts. To keep it from getting soupy, bake it cut-side up, pull it as soon as it’s fork-tender instead of overcooking, and let it rest a few minutes after baking so the extra moisture can cook off before you scrape the strands.
Can I freeze baked feta spaghetti squash? It’s not recommended. The high water content in spaghetti squash means freezing and thawing turns the texture watery and mushy, and the feta can become grainy. Keep leftovers in the fridge instead and eat within a few days.
Is baked feta spaghetti squash low carb? Yes, it’s much lower in carbs than traditional baked feta pasta because the spaghetti squash replaces the noodles. Most of the carbs come from the squash itself, which also brings fiber, vitamins, and minerals, so it’s a lighter, gluten-free way to get that feta-pasta flavor.
Baked Feta Spaghetti Squash (Low Carb)
Ingredients
- 1 medium-sized spaghetti squash
- 1 block of feta cheese approximately 8 oz
- 2-3 cloves of garlic minced
- ¼ cup extra virgin olive oil
- 1 pint of cherry tomatoes
- Fresh basil leaves for garnish
- Salt and black pepper to taste
- Red pepper flakes optional, for a bit of heat
Instructions
- Preheat your oven to 375 degrees F and line baking sheet with parchment paper.
- Cut the spaghetti squash in half lengthwise with a sharp knife. Scoop out the seeds and discard them. Drizzle the insides of the squash with a bit of olive oil and season with salt and black pepper.
- Place the spaghetti squash halves squash cut side up, on the prepared baking sheet. Add half the feta block to each side, garlic cloves, cherry tomatoes, and more salt and pepper. Roast in the preheated oven for about 55-60 minutes, or until the squash is tender and easily shreds into spaghetti-like strands with a fork.
- When the spaghetti squash is ready, remove it from the oven and use a fork to scrape spaghetti squash strands. Stir gently to combine the melty feta cheese.
- If you like a bit of heat, sprinkle red pepper flakes over the top.
- Before serving, garnish with a handful basil leaves and balsamic glaze for a burst of color and flavor.
- Enjoy your Baked Feta Spaghetti Squash warm, straight from the oven!
Nutrition
The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.
More Low Carb Recipes to Try
- Easy Low Carb Spaghetti Squash Recipe With Meat Sauce
- Jalapeno Popper Stuffed Spaghetti Squash
- Chicken Crust Pizza
- Keto Cheeseburger Soup
- Slow Cooker Salsa Chicken
- Low Carb Big Mac Salad Bowl
Made this baked feta spaghetti squash? Leave a star rating and a comment below and tell me how it turned out, I read every one. And tag me on Instagram @basicswithbails or save it on Pinterest with #basicswithbails.
About Bailey
I love to bake, cook, exercise, and document all of the above. Nutrition is not low fat. It is not low calorie. It’s not feeling deprived or being hungry all the time. It’s nourishing your body with real, whole foods so that you are consistently satisfied and energized to live your life to the fullest! Read more…
