This Baked Feta Spaghetti Squash recipe is SO delicious and easy to make. It only takes 5-10 minutes to prep and uses minimal ingredients. The melty feta cheese and cherry tomatoes make a flavorful creamy sauce. It's my favorite way to serve spaghetti squash and I hope you enjoy it as much as I do!
As a dietitian, I love a good pasta recipe like my Fall Harvest Pasta Salad. But I'm also a major fan of spaghetti squash. It tastes sweet and provides dietary fiber, vitamins A and C, and antioxidants.
This recipe was initially inspired by the viral tiktok sensation for a feta pasta recipe from Feel Good Foodie. When I saw a spaghetti squash version from Grilled Cheese Social, and Jamie Vespa, MS, RD (a favorite recipe developer of mine), I knew I had to try this low carb version and it does NOT disappoint!
The combination of creamy feta cheese, tender spaghetti squash strands, and burst cherry tomatoes is pretty unbeatable. I've added my own spin on the feta pasta trend by adding roasted red peppers to add even more flavor and nutrition.
Enjoy this as a light dinner or serve it as a side dish with an additional protein and whole grain to make this a complete meal. This delicious baked feta spaghetti squash pairs great with my turkey meatballs or shredded chicken.
If you like this recipe, check out my Ground Turkey Stuffed Acorn Squash, One-Pan Chicken Orzo Bake, or Creamy Mushroom Orzo next!
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Key Ingredient Notes and Substitutions
This Feta Baked Spaghetti Squash uses simple ingredients. Below are some ingredient notes. Check the recipe card for exact ingredient measurements.
- Spaghetti Squash - spaghetti squash is used in place of regular pasta in this recipe. It has a slightly nutty and sweet flavor that pairs so well with the flavors of the other ingredients. It also has a stringy texture similar to pasta and it absorbs the flavors of whatever it's cooked in. Spaghetti squash is a nutrient-rich ingredient that provides dietary fiber, antioxidants, and several other vitamins and minerals.
- Feta Cheese - a block of feta cheese is used to make a creamy sauce in this recipe. If you like a lighter sauce, use half the block! It's full of flavor, slightly salty, and a bit tangy. It also provides protein, calcium, a fatty acid called conjugated linoleic acid, and a probiotic called Lactobacillus plantarum that can help support gut health. If you don't like feta, you can use goat cheese or ricotta cheese instead.
- Cherry Tomatoes - fresh cherry tomatoes work best for this tomato pasta recipe, but you can use grape tomatoes if it's what you have. Cherry tomatoes are sweeter and have thinner skin. They contain quite a bit of juice and when they are roasted and burst, they add a ton of delicious flavor to the sauce.
- Roasted Red Peppers - for a unique twist on other feta-baked spaghetti squash recipes, I love adding Roasted Red Bell Peppers! I use jarred bell peppers and like Mezzetta brand, but you could also use fresh bell pepper here.
- Garlic - you'll use a good amount of fresh garlic cloves to add flavor to this recipe and it'll have your kitchen smelling amazing! Garlic is an antimicrobial and also contains antioxidants, manganese, and vitamin B6. In my opinion, you can never have too many cloves of garlic in an easy tomato sauce like this one. Add yellow onion for even more flavor.
- Basil - adding fresh basil leaves at the end is a great way to enhance the authentic Italian flavor.
- Extra-Virgin Olive Oil - this recipe uses a few tablespoons of olive oil which gives it a robust flavor and adds nutrition. Extra virgin olive oil is high in an Omega-9 fatty acid called oleic acid that is anti-inflammatory and may reduce the risk of heart disease.
- Italian Seasoning - this is optional but I like to add it for more flavor.
- Salt & Black Pepper - to tie everything together.
How to Make Feta Baked Spaghetti Squash
Below are the instructions for how to make Feta Baked Spaghetti Squash with some step-by-step instructions and visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
- Step 1: Preheat the oven to 400℉ (200°C). Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds. The skin is thick so be careful while cutting it!
- Step 2: Place the squash cut side up on a baking dish or casserole dish. A rimmed baking sheet will work too. Coat it in olive oil and salt and pepper. Add a half the feta block cheese in the center of each spaghetti squash half.
- Step 3: In a small bowl, combine the cherry tomatoes, remaining olive oil, minced garlic, roasted red peppers, Italian seasoning, and salt and pepper. Stir to combine.
- Step 4: Divide the mixture evenly in each of the spaghetti squash halves on top of the feta cheese.
Step 5: Roast in the oven for 50-60 minutes in the preheated oven, until the squash is fork tender.
Step 6: Allow the spaghetti squash to cool for at least 10 minutes. Then use a fork to scrape out about half of the spaghetti-like strands into the baking dish along with the filling. There will be some extra liquid, but don't worry! It will absorb as you mix it with the spaghetti squash and feta. Mix everything really well, and then scoop the mixture back into the spaghetti squash boats. Top it with basil and more feta (optional).
Hint: Use the same baking dish you cooked the squash in to mix everything together. Less dirty dishes! 😊
Video of How to Make Baked Feta Spaghetti Squash
Here's a little video showing you how to make this recipe that I hope is helpful!
Dietitian Tip
I don't like to think of spaghetti squash as a replacement for traditional pasta because I believe each has its place in a balanced eating pattern. But I love using spaghetti squash to get more nutrients like the dietary fiber and antioxidants it provides. This is a delicious recipe that even the pickiest eaters will enjoy!
Variations
The best part about this baked feta spaghetti squash recipe is that you can customize it according to your taste. Below are some ideas, but feel free to get creative!
- Spicy - add red pepper flakes to the tomato mixture if you want some heat!
- Deluxe - to take it up a notch, mix the tangy feta cheese sauce with fresh parsley and top it with balsamic glaze.
- Add Protein- the feta cheese provides some protein in this recipe. To add more protein, serve it with Turkey Meatballs, shredded chicken, or mix in chickpea pasta for a flavorful meal!
- Add Whole Grains - this recipe is a low-carb alternative to regular pasta. If you want more carbohydrates, add in some whole wheat pasta or serve this feta-baked spaghetti squash with a big slice of whole wheat bread. Both go great with the feta mixture in this dish and are sources of dietary fiber.
- Gluten-free - this recipe is naturally gluten-free.
Grab my Turkey Meatball recipe to make with this feta baked spaghetti squash!
Storage
- Refrigerator - store leftovers of this baked feta spaghetti squash recipe in an airtight container in the fridge for up to 3-4 days.
- Reheat - reheat leftovers in the microwave or in a skillet on low or medium heat.
Expert Tips
- To make the spaghetti squash easier to cut, microwave it for a few minutes before cutting it.
- If you prefer a lighter sauce, use less feta cheese. If you prefer a richer sauce, use the full amount.
- If you prefer longer spaghetti-like strands, cut the spaghetti squash widthwise instead.
- Let the squash cool a bit before mixing everything together.
- Use fresh ingredients if possible. Fresh cherry tomatoes and garlic really make a big difference!
- For authentic feta cheese look for “Greek feta” and not “feta-style” on the label.
- If you are sensitive to salt, rinse the block of feta before adding it to the spaghetti squash.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. The spaghetti squash provides dietary fiber for a healthy gut. It also provides antioxidants, vitamin C, beta carotene, and pantothenic acid (vitamin B5) which helps your body utilize carbs, protein, and fats. Feta cheese contains protein, calcium, probiotics and fats that can keep you full longer. The cherry tomtatoes and red peppers provide vitamin C and antioxidants, and the extra virgin olive oil contains heart healthy fatty acids that also support brain health and hormone health.
You can eat squash skin and it is high in fiber. However, it does have a tough consistency and I prefer not to eat it.
You can find spaghetti squash in the produce section at the grocery store.
Yes, this is a gluten-free recipe.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Feta Stuffed Spaghetti Squash:
Want to Learn About Nutrition?
Here are some of my educational articles you may enjoy!
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Baked Feta Spaghetti Squash w/Tomato & Peppers
Equipment
- 1 baking dish
Ingredients
- 1 medium spaghetti squash
- 3 tablespoon extra virgin olive oil, divided
- ¼ teaspoon salt more to taste
- dash black pepper
- 1 pint cherry tomatoes 8 oz or about 1½ cups
- ½ cup roasted red peppers, chopped
- 4 cloves garlic, minced
- 1 block feta cheese 4-8 oz, if you like a lighter sauce use 4. If you prefer a richer sauce, use 6-8.
- 1 teaspoon Italian seasoning
- ¼ cup fresh basil, chopped optional for topping
Instructions
- Preheat the oven to 400℉ (200°C). Carefully cut the spaghetti squash in half lengthwise. Scoop out the seeds. The skin is thick so be careful while cutting it.
- Place the halves of squash cut side up on a baking dish or casserole dish. A rimmed baking sheet will work too. Coat it in olive oil and salt and pepper. Add a half the feta block cheese in the center of each spaghetti squash half.
- In a small bowl, combine the cherry tomatoes, remaining olive oil, minced garlic, roasted red peppers, Italian seasoning, and salt and pepper. Stir to combine.
- Divide the mixture evenly in each of the spaghetti squash halves on top of the feta cheese. Roast in the oven for 50-60 minutes in the preheated oven, until the squash is fork tender.
- Allow the spaghetti squash to cool for at least 10 minutes. Then use a fork to scrape out about half of the spaghetti-like strands into the baking dish along with the filling. There will be some extra liquid but don't worry! It will absorb as you mix it with the spaghetti squash and feta. Mix everything really well until the feta gets melty and creamy, and then scoop the mixture back into the spaghetti squash boats.
- Top it with basil and more feta (optional).
Video
Notes
- To make the spaghetti squash easier to cut, microwave it for a few minutes before cutting it.
- If you prefer longer spaghetti-like strands, cut the spaghetti squash widthwise instead.
- Let the squash cool a bit before mixing everything together.
- Use fresh ingredients if possible. Fresh cherry tomatoes and garlic really make a big difference!
- For authentic feta cheese look for “Greek feta” and not “feta-style” on the label.
- If you are sensitive to salt, rinse the block of feta before adding it to the spaghetti squash.
- Refrigerator - store leftovers in an airtight container in the fridge for up to 3-4 days.
- Reheat - reheat leftovers in the microwave or in a skillet on low or medium heat.
Brenda
This is my new favorite way to make spaghetti squash! Thanks for the recipe
Mallory
Hi Brenda,
Thank you so much for taking time to leave a review! It means so much to me that you enjoyed recipe! I hope you have a great day! -Mallory
Ralph
Yes, it was very good. I had only 1/2 the cherry tomatoes, so I replaced the 1/2 with a commercial spaghetti sauce. It was excellent. Spouse loved it, I will add to my favorites folder. Thanks
Mallory
Hi Ralph, thank you so much for taking time to rate and review the recipe!! It truly means so much to me. Those sound like great adjustments for not having enough cherry tomatoes! Thank you again and I hope you have a wonderful day. 😊 -Mallory