The Feta Baked Spaghetti Squash is a comforting and flavorful dish that brings together roasted squash strands, juicy cherry tomatoes, and the creamy saltiness of feta cheese. With a touch of garlic, herbs, and Parmesan, it creates a dish that’s both nourishing and indulgent perfect for low-carb lovers. This dish is incredibly easy to make and feels like a cheesy pasta bake without the carbs. It’s a great alternative to traditional pasta meals, ideal for weeknight dinners or cozy weekends. Whether you’re following a keto lifestyle or just want something wholesome, this recipe checks every box.
Full Recipe:
Ingredients:
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1 medium spaghetti squash
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2 tablespoons olive oil
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3 cloves garlic, minced
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1/2 teaspoon red pepper flakes
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1 teaspoon Italian seasoning
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1/2 teaspoon sea salt
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1/4 teaspoon ground black pepper
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1 cup cherry tomatoes, halved
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1/2 cup crumbled feta cheese
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1/4 cup grated Parmesan cheese
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Fresh parsley, chopped (for garnish)
Directions:
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Preheat oven to 400°F (200°C).
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Slice the spaghetti squash lengthwise and scoop out the seeds.
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Brush the inside of each half with olive oil and sprinkle with salt and pepper.
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Place squash halves cut-side down on a baking sheet lined with parchment paper.
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Roast for 35-40 minutes, or until the flesh is fork-tender.
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Meanwhile, in a skillet, heat a bit of olive oil over medium heat. Add garlic, red pepper flakes, and Italian seasoning. Cook for 1-2 minutes until fragrant.
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Stir in halved cherry tomatoes and cook for another 5-6 minutes until they begin to soften and release juices.
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When squash is done, use a fork to scrape the flesh into spaghetti-like strands.
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Place the squash strands in a large bowl. Add the tomato mixture, crumbled feta, and Parmesan cheese. Toss gently to combine.
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Spoon the mixture back into the squash shells, place on the baking sheet, and bake for another 10 minutes.
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Garnish with fresh parsley and serve warm.
Prep Time: 10 minutes | Cooking Time: 50 minutes | Total Time: 60 minutes
Kcal: 225 kcal | Servings: 4 servings
Feta Baked Spaghetti Squash: A Low-Carb Comfort Classic
When it comes to finding wholesome, delicious, and satisfying alternatives to carb-heavy comfort food, Feta Baked Spaghetti Squash stands out as a true winner. This dish takes the naturally mild and slightly sweet flavor of spaghetti squash and elevates it with a creamy garlic-feta blend, vibrant cherry tomatoes, and savory herbs. It’s a cozy, crave-worthy meal that’s low in carbs, high in flavor, and ideal for weeknight dinners, meal prep, or entertaining guests with dietary preferences.
Let’s dive deeper into what makes this dish so beloved and why it deserves a place in your regular recipe rotation.
What is Spaghetti Squash?
Spaghetti squash is a unique winter squash known for its stringy, pasta-like interior. Once cooked, its flesh easily pulls apart into strands that resemble spaghetti noodles, making it a favorite among those following low-carb, gluten-free, or paleo diets. Its mild flavor pairs beautifully with sauces, cheeses, and herbs making it the ideal vehicle for everything from marinara to creamy bakes like this one.
Unlike many starchy vegetables, spaghetti squash is relatively low in calories and carbohydrates. It also boasts a high water content, which helps with hydration and satiety.
Why Feta Cheese?
Feta cheese adds a tangy, salty depth that contrasts beautifully with the squash’s sweetness. When baked, it becomes incredibly creamy, offering a velvety texture that’s perfect for melding all the ingredients together. Feta also brings a Mediterranean flair to the dish a welcome twist that adds character and balance.
What makes feta especially great in this recipe is that it doesn’t overpower the other ingredients. Instead, it enhances them, acting almost like a sauce when melted. Combined with juicy roasted tomatoes, garlic, and olive oil, it creates a sauce-like finish that binds everything together into a cohesive and satisfying bake.
Health Benefits of This Recipe
This dish isn’t just about taste it’s also packed with nutritional perks:
Low in Carbs
Spaghetti squash contains around 7 grams of carbs per cup, making it a go-to substitute for traditional pasta. This makes the dish friendly for keto and diabetic diets.
High in Fiber
The fiber in the squash and tomatoes helps support digestion and can promote satiety, making this a great option for those watching their portion sizes or caloric intake.
Rich in Antioxidants
Garlic and tomatoes are known for their antioxidant properties. Lycopene in tomatoes and allicin in garlic contribute to immune support, anti-inflammatory benefits, and heart health.
High in Calcium & Protein
Thanks to the feta and Parmesan cheese, this dish offers a solid dose of calcium, important for bone health, and protein for sustained energy and muscle maintenance.
Customization Ideas
One of the best things about this baked spaghetti squash recipe is its adaptability. It can easily be modified to suit different tastes and dietary needs.
Make it Spicier
Add a chopped jalapeño or a sprinkle of cayenne pepper to the garlic mixture for a spicy kick. Crushed red pepper flakes also work well.
Add Protein
For a heartier version, include cooked chicken, ground turkey, or even Italian sausage. These proteins blend seamlessly with the squash and feta base, making the dish even more filling.
Go Vegan
To make the dish dairy-free and vegan, substitute the feta and Parmesan with your favorite plant-based cheeses. There are many almond-based or coconut-based feta alternatives on the market that melt well.
Boost the Veggies
Bulk it up with additional vegetables such as sautéed spinach, kale, mushrooms, or bell peppers. This not only adds variety in flavor and texture but increases the fiber and vitamin content.
Perfect for Meal Prep
This recipe is an ideal addition to any meal prep plan. The stuffed squash halves reheat well in the oven or microwave, maintaining their texture and flavor for days. Simply wrap them in foil or store in airtight containers in the fridge, and you’ll have a ready-made lunch or dinner anytime during the week.
Freezing is also an option just scoop the squash mixture out of the shells and freeze in portions. When ready to eat, defrost overnight and reheat gently to preserve the creamy consistency.
Serving Suggestions
While this dish is satisfying on its own, it also pairs wonderfully with a variety of sides or accompaniments:
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Crispy side salad – A fresh arugula or spinach salad with lemon vinaigrette complements the creamy baked squash beautifully.
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Garlic roasted green beans – Add a crunchy, savory side for texture contrast.
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Low-carb flatbread or garlic knots – Perfect for scooping up the extra cheesy filling.
For entertaining, consider serving this as a side dish alongside grilled meats or fish. Its rich and creamy profile offers a great contrast to smoky or charred mains.
A Great Introduction to Low-Carb Eating
For those just beginning their journey into low-carb or gluten-free eating, this recipe is a perfect starting point. It’s easy to make, uses accessible ingredients, and doesn’t rely on specialty flours or hard-to-find substitutes. It satisfies the craving for creamy, comforting meals without spiking blood sugar or relying on pasta or bread.
Many people are surprised to discover how satisfying a dish like this can be, especially when they realize they aren’t missing out on texture or flavor. It’s an excellent way to introduce the concept of nutrient-dense, low-carb swaps that taste as good (if not better) than traditional recipes.
Cooking Tips and Tricks
Here are a few tried-and-true tips for success with this recipe:
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Roast face down – Cooking the squash halves cut-side down helps them caramelize slightly and steam from within, giving a better texture.
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Use a fork to fluff – Once roasted, let the squash cool slightly and then use a fork to gently rake the strands. Don’t overmix or mash.
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Don’t overbake in final step – After stuffing the squash, only bake until the cheese bubbles. Overbaking can cause the feta to dry out.
Conclusion:
Feta Baked Spaghetti Squash is a powerhouse of flavor, nutrition, and simplicity. It’s a dish that feels indulgent without derailing your health goals, and it’s adaptable enough to suit any palate or dietary preference. Whether you’re preparing a quick weeknight meal or looking for a vegetarian showstopper, this recipe delivers.
Best of all, it proves that comfort food doesn’t need to be carb-loaded to be delicious. With just a few humble ingredients and a squash from your local market, you can create a warm, filling, and utterly satisfying dish that everyone at the table will love.