If you love the viral baked feta pasta but want a lighter, low-carb version, this Baked Feta Spaghetti Squash is for you! Roasted until perfectly tender, the spaghetti squash strands absorb all the creamy, tangy goodness of melted feta, juicy cherry tomatoes, and fragrant garlic. The final touch of fresh basil and balsamic glaze adds a beautiful balance of sweetness and freshness, making this dish irresistibly flavorful. Not only is this meal incredibly easy to make, but it’s also packed with nutrients and naturally gluten-free. It’s the perfect wholesome alternative to traditional pasta dishes, giving you all the satisfaction of a creamy, cheesy meal without the carbs. Whether you’re looking for a simple weeknight dinner or an impressive dish to share, this roasted spaghetti squash creation is a must-try!
Full Recipe:
Ingredients:
- 1 spaghetti squash, split in half and seeds removed
- 8 oz block feta cheese
- 4 cloves garlic, minced
- 1 carton cherry or grape tomatoes, halved
- 1 handful fresh basil, chopped
- 2 tbsp balsamic glaze
- 3-4 tbsp olive oil
- Kosher salt, to taste
Directions:
- Preheat oven to 400°F (200°C).
- Place the spaghetti squash halves on a lined baking sheet and drizzle with olive oil and salt.
- Break the feta in half and place one piece in the center of each squash half.
- Evenly distribute the minced garlic, halved cherry tomatoes, and another drizzle of olive oil over the squash.
- Roast in the oven for 1 hour to 1 hour 15 minutes, or until the squash is tender and the cheese is melted.
- Use a fork to scrape and mix the spaghetti-like strands of squash with the melted feta and tomatoes.
- Garnish with fresh basil and a drizzle of balsamic glaze. Serve immediately.
Prep Time: 10 minutes | Cooking Time: 1 hour 15 minutes | Total Time: 1 hour 25 minutes Kcal: 320 kcal | Servings: 2-4 servings
Why Spaghetti Squash?
Spaghetti squash is a versatile vegetable that naturally separates into pasta-like strands when cooked, making it a fantastic substitute for traditional noodles. Unlike regular pasta, which is high in refined carbohydrates, spaghetti squash is naturally low in calories and carbs, making it an excellent option for those following a low-carb, keto, or gluten-free diet.
Here are a few reasons why spaghetti squash is a great ingredient:
- Low in Calories – A cup of cooked spaghetti squash contains only about 40 calories, compared to nearly 200 calories in a cup of traditional pasta.
- Rich in Nutrients – It provides essential vitamins and minerals, including vitamin C, vitamin B6, and potassium, all of which contribute to a healthy immune system and overall well-being.
- High in Fiber – Fiber is crucial for digestive health, and spaghetti squash provides a good amount, helping you feel full and satisfied without overeating.
- Naturally Gluten-Free – If you’re avoiding gluten for dietary or health reasons, spaghetti squash is a perfect substitute for wheat-based pasta.
By pairing it with creamy, tangy feta cheese and juicy roasted cherry tomatoes, this dish becomes a flavorful and nutrient-dense meal that satisfies both comfort food cravings and dietary goals.
The Magic of Baked Feta
Feta cheese is the star ingredient that brings everything together in this dish. When baked, feta transforms into a creamy, slightly tangy, and intensely flavorful sauce that pairs beautifully with the mild sweetness of spaghetti squash. The combination of roasted cherry tomatoes, garlic, and olive oil enhances the feta’s richness, creating a luscious and savory sauce without the need for heavy creams or butter.
Feta cheese is also a nutritious addition to any meal. It’s a good source of calcium, which supports strong bones, and contains probiotics that promote gut health. Because it has a naturally salty and tangy taste, it eliminates the need for excessive seasoning, making it a simple yet delicious ingredient to cook with.
Flavor Combinations and Customizations
One of the best things about this Baked Feta Spaghetti Squash recipe is its versatility. While the original combination of feta, tomatoes, and basil is incredibly delicious, you can customize it in countless ways to suit your taste preferences.
1. Add Some Heat
If you love a little spice, consider adding red pepper flakes or chopped fresh chili peppers before baking. The heat complements the creamy feta and adds an exciting depth of flavor.
2. Try Different Herbs
While basil is a classic addition, you can experiment with other herbs like oregano, thyme, rosemary, or parsley. Each herb brings a unique flavor profile to the dish.
3. Mix in Some Protein
For a heartier meal, add cooked shredded chicken, crispy pancetta, or sautéed shrimp after baking. These protein additions make the dish more filling while keeping it balanced and nutritious.
4. Make It Vegan
If you prefer a plant-based version, you can swap feta cheese for dairy-free alternatives like vegan feta or cashew cheese. The creamy texture and tangy flavor can still be achieved with the right substitutes.
5. Drizzle with Extra Flavor
A drizzle of balsamic glaze adds a hint of sweetness that balances the tangy feta and acidity of the tomatoes. You can also try a squeeze of fresh lemon juice for a bright, citrusy touch.
Health Benefits of This Dish
Beyond its incredible taste, Baked Feta Spaghetti Squash offers a range of health benefits, making it a fantastic addition to your regular meal rotation.
1. Supports Weight Management
Thanks to its low calorie and high fiber content, spaghetti squash is a great food for weight management. It fills you up without adding excessive calories, making it an excellent choice for those looking to maintain a healthy weight.
2. Provides Essential Nutrients
This dish is rich in essential vitamins and minerals, including vitamin C, which boosts the immune system, and potassium, which helps regulate blood pressure. The combination of vegetables, olive oil, and cheese provides a well-rounded source of nutrients.
3. Heart-Healthy Ingredients
Olive oil, one of the key ingredients, is packed with heart-healthy monounsaturated fats that help reduce bad cholesterol levels. Feta cheese, when consumed in moderation, also provides beneficial fats and proteins that contribute to a healthy diet.
4. A Great Option for Low-Carb and Keto Diets
For those following a low-carb or ketogenic diet, spaghetti squash is an ideal alternative to pasta. With significantly fewer carbs than traditional noodles, it allows you to enjoy a delicious, satisfying meal while keeping your carb intake in check.
Best Ways to Serve Baked Feta Spaghetti Squash
This dish is fantastic on its own, but it can also be served in a variety of ways to complement other meals:
- As a Main Dish – Enjoy it as a satisfying vegetarian entrée with a side salad or roasted vegetables.
- As a Side Dish – Serve it alongside grilled chicken, steak, or fish for a well-balanced meal.
- As a Meal Prep Option – Make a batch ahead of time and store it in the fridge for easy lunches throughout the week.
Storage and Reheating Tips
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it in the microwave for a minute or two, or heat it in a skillet over low heat until warmed through.
While spaghetti squash doesn’t freeze well due to its high water content, you can prepare all the ingredients ahead of time and bake them fresh when needed.
Conclusion:
Baked Feta Spaghetti Squash is the perfect fusion of indulgent flavors and nutritious ingredients. Whether you’re looking for a comforting, low-carb meal or simply a new way to enjoy spaghetti squash, this dish delivers a creamy, cheesy, and satisfying experience.
The beauty of this recipe lies in its simplicity just a handful of ingredients come together to create a dish that feels gourmet but is easy enough for a weeknight dinner. With endless customization options and impressive health benefits, this recipe is sure to become a staple in your meal planning.