This keto baked feta pasta with tomatoes is my low carb take on the viral TikTok sensation. Using spaghetti squash in place of pasta makes it a dish that low carbers and non-low carbers alike can enjoy.
After about the 100th time I saw this viral pasta recipe on TikTok, I just knew that I had to make a low carb baked feta pasta version. It's just too good to not have circulating around the low carb world also. But to give credit where credit is due, I had to do some digging to find the actual origin. From what I could trace back, the original version was created in 2019 by a Finnish food blogger named Jenni Häyrinen. TikTok got ahold of it in late 2020 and the rest is history.
Most of the versions I saw were simply tomato, feta, olive oil, salt, pepper, and pasta. But I had to kick things up a notch and add a whole lot of garlic, some balsamic vinegar, red pepper flakes, dried Italian seasoning, more feta, some Parmesan cheese and cracked black pepper. In fact, it took some restraint to not keep adding more flavor. But I did want to keep it close to the original viral TikTok pasta, but with my own flair and a low carb and gluten free spin, of course.
For more delicious ideas of ways you can mix up this Keto Baked Feta Pasta with Tomatoes, check out my list of substitutions and variations below. The possibilities are endless.
Ingredients in baked feta pasta
- spaghetti squash
- feta
- parmesan
- grape tomatoes
- garlic
- olive oil
- balsamic vinegar
- fresh basil
- sea salt
- black pepper
- red pepper flakes
- dried Italian seasoning
Frequently Asked Questions
Instead of spaghetti squash, other low carb options include zucchini noodles, shredded cabbage, Shirataki noodles or even roasted cauliflower.
In place of the feta cheese in this low carb tomato feta pasta recipe, you can substitute goat cheese, cream cheese, brie, ricotta, gorgonzola, cottage cheese or a combination of any of your favorite soft cheeses.
If your spaghetti squash produces a lot of excess moisture, you can press it with paper towels to absorb the excess. You could also wring it out in a tea towel or in a cheese cloth bag.
You don't have to use block feta cheese for this baked feta pasta recipe, crumbles will work just fine.
Substitutions and Variations
- Not a fan of tomatoes? Try it with any of your favorite vegetables
- For a creamier sauce, add a little heavy cream in when you are mixing everything together
- If you don't have dried Italian seasoning, you can use oregano, rosemary or even herbes de Provence
- Not a fan of basil? Sub in some fresh parsley
- Add a splash of white wine to the tomatoes before cooking
- Add a protein like chicken or shrimp
- Use eggplant in place of or in addition to the tomatoes
- Instead of mixing up the roasted tomatoes and feta after it comes out of the oven, serve it as an appetizer with toasted crostini
- Not concerned with keeping it low carb? Substitute your favorite pasta or even rice
- Add some fresh spinach and kalamata olives
- Add diced onion or even onion powder
- Zest some lemon on top of the tomatoes before roasting
More low carb pasta recipes you might enjoy
- Keto Fettuccine Alfredo with Pesto Chicken and Broccoli
- Mediterranean Zucchini Noodle Pasta
- Chicken Cordon Bleu Lasagna
- Spaghetti Squash Alfredo with Pancetta and Peas
- Buffalo Chicken Cauliflower Mac and Cheese
- Cabbage Noodle Tuna Casserole
- Spaghetti Squash Carbonara
- "Just Like the Real Thing" Lasagna
- Sesame Ginger Noodles
- Rainbow Vegetable Noodles
- Caramelized Onion and Prosciutto Mac and Cheese
Keto Baked Feta Pasta with Tomatoes
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
This is my take on the ever so viral Tiktok Baked Feta Pasta. While it is amazing with real pasta, spaghetti squash made a delicious substitution.
Ingredients
- 1 large spaghetti squash or 2 small, halved and seeded
- 8 ounce block feta cheese
- 3 cups grape tomatoes (2 pints)
- 1 small bulb garlic
- ¼ cup olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon sea salt, more to taste
- ½ teaspoon black pepper
- ½ teaspoon dried Italian seasoning
- Pinch of red pepper flakes
- 5 fresh basil leaves, torn
- ½ cup shredded parmesan cheese, optional
- cracked black pepper, optional
Instructions
- Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.
- Drizzle the spaghetti squash halves with a little olive oil, and sprinkle with salt and pepper.
- Roast the spaghetti squash for 45 minutes, or until the shreds easily pull away from the skin and are tender.
- Place the block of feta cheese in a the center of a large baking dish. Add the tomatoes to the dish and place them all around the feta.
- Slice the top off of the bulb of garlic, exposing all of the cloves and add it to the baking dish with the tomatoes and the feta.
- Drizzle the olive oil and balsamic over top of the feta, tomatoes and garlic.
- Sprinkle over the salt, pepper, Italian seasoning, and red pepper flakes. Toss the tomatoes so that they are evenly coated in the oil, vinegar, and seasonings.
- Add the the baking dish to the oven with the spaghetti squash and cook for 30 minutes, or until the tomatoes are just about to burst, the cheese is melty, with a golden brown top, and the garlic is roasted.
- Once they are done, squeeze the garlic cloves out of the bulb into the baking dish with the tomatoes.
- Using a fork, gently start popping the tomatoes, mashing the garlic, and mixing them into the cheese as you go. This will be the sauce for you pasta.
- Add the fresh torn basil and the roasted spaghetti squash and toss until the squash is evenly coated in the sauce.
- Top with Parmesan cheese and cracked black pepper before serving.
Notes
If your spaghetti squash produces a lot of excess moisture, you can press it with paper towels to absorb the excess. You could also wring it out in a tea towel or in a mesh nut bag.
net carbs per serving: 9.1g
- Category: Pasta
- Method: Baked
- Cuisine: Greek
Nutrition
- Serving Size: ⅙th of recipe
- Calories: 224
- Fat: 17.7g
- Carbohydrates: 11.3g
- Fiber: 2.2g
- Protein: 6.6g
Keywords: keto baked feta pasta, low carb tomato feta pasta, low carb pasta recipes, viral tomato feta pasta
Heather Zolzer says
Delicious and so simple!!! Added some yellow squash and mushrooms because I had them. Mixed with palmini noodles!!! Thanks for the low carb inspiration!
I will say - one day - add shrimp and serve on white rice! Comfort food!!!
★★★★★
Kyndra Holley says
That's one of the things I love most about this dish, it would pair well with just about any protein.
★★★★★
H8Cold says
Super Easy and Delicious - highly recommend and it will be on the menu when tomato season is in full swing! I didn't add the Spaghetti Squash to the Sauce, I just poured a bit on each side of the squash - couldn't get enough! Thanks Kyndra!
★★★★★
Kyndra Holley says
Love it. So happy you enjoyed it.
Sarah says
Delicious! I used shredded chicken instead of spaghetti sauce and it was perfect!
★★★★★
Patricia says
I loved this! It is easy to make. Very convenient that you can put it all in the oven at the same time. It really was so yummy that I wanted to luck the pan!
★★★★★
Kyndra Holley says
Thanks so much. I really appreciate you taking the time to come back and let me know.
KC says
I'm excited to try this tonight, quick question I'm using spaghetti squash, do you think a seafood mixture would pair well ? I have no doubt if it were pasta it would definitely pair nicely, just not sure about the spaghetti squash. Thoughts??
Kyndra Holley says
Yes, seafood would absolutely pair well with this. I've made it with shrimp and also served it with roasted salmon. YUM!
Cece Butcher says
Seriously so easy and delicious! Made it last Saturday, and have been drooling about it all week! It's on the menu again for this week. Thank you for this yummyness!
Cece Butcher says
Su easy and delicious! Made it last Saturday and have been wanting it again since! It's on the menu this week! Thank you for this yummyness!
★★★★★
Kyndra Holley says
So happy you enjoyed it. It's going into heavy rotation over here too 🙂
Liza says
It came out awesome....I did add some chicken sausage too it, will definitely make it again!
Kim says
Made this tonight, big hit!!!
★★★★★
Becca says
Super flavorful and delicious!! The whole family loved it and have requested it be added to the regular rotation! Thanks for another awesome recipe!
Becca says
Super flavorful and delicious! The whole family enjoyed it and have requested it be added to the rotation. Thanks for another awesome recipe!
★★★★★
Kyndra Holley says
My pleasure. So happy you enjoyed it.
Holly hershey says
So so good!! So easy and it will definitely be a weekly thing... do not leave out the roasted garlic!!
Holly Hershey says
So so good! Can’t wait to make it again! Will be a weekly thing.. so easy!
★★★★★
Lori Lemieux says
My family loves this recipe. We have had it twice now since we first
saw this recipe on Peace Love and Low Carb. We love Kindra's recipes, there are several in our menu rotation.
★★★★★
Stacy Reynolds says
I’m not crazy about feta cheese. Any other cheese types that could be substituted?
Nancy S says
I cannot believe how easy and delicious this dish is!! I followed the recipe exactly as written. My family loved it! Every last bit of it was gone! Definitely recommend making this dish...I know I will I will be making this again, and again, and again...
★★★★★
Susan says
We had this for dinner tonight and it was so good! I had a lot of liquid on my pan from the tomatoes so I spooned it out into a measuring cup. I used a hand blender to mix in a teaspoon of xanthum gum with the liquid then poured back into the tomato mixture. It came out so creamy and delicious. Great idea to add balsamic!
★★★★★
Anna says
Was delicious! So easy to make. Great instructions (as always!) Thanks for making a way for us to be part of the trend. That part was fun as well!
★★★★★
Gretchen says
We loved this recipe and it will definitely be in our rotation. If you love feta, tomatoes...it will be a favorite! We also used spaghetti squash and it was easy and delicious!
Therese Wite says
What is one serving equivalent to.
Kyndra Holley says
One sixth of the recipe
Kelly K says
Adding the balsamic was genius! My teenager said this “slapped!” (That’s good, right? ) I also added some capers. Stirred together it wasn’t the prettiest dish but it was yummers!
★★★★★
Kyndra Holley says
Hahah. Thanks for the morning laugh. Yes, that is a good thing... maybe... haha.
Gabrielle says
Made it with roasted cauliflower. Delicious.
★★★★★
Debi says
This recipe was easy to make and absolutely delicious. I will definitely make it again.
★★★★★
Laurie M. says
This was so simple to make and packs so much flavor. I can't wait to make it again! I will add mushrooms but otherwise wouldn't change a thing! Thank you for sharing your recipes! I've enjoyed so many.
★★★★★
Carol says
I made this for dinner last week. My son and I absolutely loved it!! Great recipe, will definitely made again!!
★★★★★
Diane Natoli says
this is absolutely delicious. It smelled so good cooking. and I will surely make. this many times and surely to impress others. Healthy and delicious!!!
★★★★★
Liz Rowe says
Delicious and so easy!!! My whole family enjoyed it including my 2 boys. I will definitely make this [email protected]
★★★★★
Jocelyn says
I loved this recipe! I used crumbled feta instead (because I couldn’t find a block and because my friends said it made their house smell) . I was pleasantly surprised. I was a little worried to make it but I’m glad I did. I’ll be making it again for sure 🙂
★★★★★
Shannon Grahan says
Have made this recipe twice now and am obsessed. So delicious and love that you can make something that feels like it's a ton of time and work when it's really not.
★★★★★
Megan Meyers says
I made this for my family and it was so amazing! Everyone ate it with zero complaints. That’s a miracle at my house!
★★★★★
Jessica says
Absolutely delicious! & made my house smell like an Italian restaurant 😋
★★★★★
JenM says
Love this recipe! I added a protein as suggested (Italian sausage) to make it a complete meal.
★★★★★
Johanna says
This recipe is seriously to die for. Keto or not. Baked some chicken along with the sauce which worked out great. Pasta for the non keto hubby. And instead of spaghetti squash, I added miracle noodles just cuz that’s what I had on hand. The sauce was just amazing. Highly highly recommend.
Erica says
Love this recipe ! It’s delicious! We added some chicken to ours ☺️
Vicki says
This wonderful recipe is a definite repeat for us. Very delicious and easy. The spaghetti squash got a head start in the oven roasting for 15 minutes while I prepped the tomato feta dish that was then popped in the oven beside the squash for 30 minutes. I'm thinking scallops next time for additional protein.
★★★★★
Beth says
We really love this recipe! I was very easy to make and I added a bit of agave as I need to always tamp down acidity in sauces! Do give it a go you’ll be glad you did!
★★★★★
Kyndra Holley says
Such a great idea.
LeighAnn says
Delicious. I have never tried a recipe from peace love and low carb that I didn’t like
★★★★★
Kyndra Holley says
Thanks so much!
Becky says
This is a great recipe! I usually add browned beef or turkey, or some chunks of chicken (men think it's not a meal without meat!). Also top with a bit of mozzarella for a real comfort food casserole.
Kerri Edwards says
This was a phenomenal recipe! I added Italian sausage and spinach and it was all eaten in two meals! Thanks for this easy and awesome recipe!
★★★★★
Rachel says
So simple and delicious! Full of flavor! I added some crispy bacon in with the tomatoes, garlic and feta.
Allison says
This is absolutely delicious! Will definitely make again, possibly on a weekly basis!
★★★★★
Lisa says
Love this! Added cooked sausage after dish came out of oven. Served over zoodles. Great easy night recipe. Thanks
★★★★★
Susan says
I made this last week, and it was so good I'm making it again this week!
Lindsey says
I made this recipe the other day. I was so much better that I thought it would be. This was so easy to make and is kid approved. Will keep making this and others on the future.
Andrea Martin says
This recipe is so quick and easy to throw together. It’s so delicious my husband talked about it all night saying I need to make it again soon. Thank you!
★★★★★
Shannon Ober says
This is an amazing recipe, and very versatile ! I have made it twice in 2 weeks, and I doubled the recipe and added spinach the second time- you could add any veggie good for roasting:) I think I’ll add assorted peppers next week- since this is now a requested recipe in our home. Also, it’s an WOP recipe (Wash one pan) which is perfect for our busy weeknights!
★★★★★
Melissa says
It’s so good. I have made it a few times with and without the balsamic vinegar.
I have even take the leftovers an made pizza in a mug. I added in green/red bell peppers, mushrooms, black olives and pepperoni. The top I place a small amount of pizza sauce I had on hand, mixture of pizza cheese and all the toppings. It was a great way to quickly change it up for lunch with stuff I had on hand. It’s great as is but I had it dinner, lunch, dinner, lunch so I was looking for ways to play with it.
★★★★★
Alison says
This was absolutely delicious!! This will definitely be in our rotation of yummy, keto dinners. Thanks, Kyndra for another fantastic recipe.
★★★★★
Shirley says
Quick, easy and very DELICIOUS!!
★★★★★
Cindy says
This dish has great Mediterranean flavor. I love spicy, so I added extra garlic and red peppers. It was amazing!
★★★★★
Angel says
Good stuff. The store here was out of block feta, so I grabbed Queso Fresco and it worked like a charm.
★★★★★
MJ Harris says
Divine! I added spinach, as suggested. Delicious!
★★★★★
Stacey says
Yummy, yummy!! Easy to make and tasted great!
★★★★★
Randi says
Delicious and easy! Didn't miss the pasta a bit!
★★★★★
Meghan says
Easy, quick, delicious and oh so flavorful!! Definitely going to be a staple on our meal planning!
★★★★★
Susan says
This was delicious! I will definitely make it again.
★★★★
Stephanie says
Yum!
★★★★★
Carolynn says
Love this recipe! We used Konjac noodles instead of spaghetti squash. So flavourful and easy, this is going into the weekly rotation!
★★★★★
Ashley F says
Delicious!!! Such a great and easy recipe to prepare. Amazing flavor! Thank you!
★★★★★
Kate W. says
Easy, flavorful dish. The balsamic vinegar really makes the flavors pop. I will definitely be making this again.
★★★★★
Helen says
Love this recipe has the best flavor!
★★★★★
Lori says
Absolutely delicious and so very easy! This recipe will be a regular in our dinner rotation. My daughter sent me the recipe originally and said she added shredded chicken and it was fantastic!
★★★★★
Anne says
Easy to make and delicious!
★★★★★
Angie says
This was so easy absolutely delicious! I am not the biggest fan of spaghetti squash, so I put it on top of baked chicken... and it was soooo good. I'm excited to try it on top of Palmini noodles next time!
★★★★★
Chris says
Made this sev times for different family or friends! ALL LOVED IT! Am I going flavors!
★★★★★
Chris says
Amazing flavors ( auto check! Ugg)
Catherine says
I have made this delicious recipe several times and it is a crowd pleaser! It is simple to make and is especially delicious topped with garlic and butter sautéed shrimp. I put it over angel hair pasta for my husband and everyone is happy! The spaghetti squash is wonderful with this sauce. I can’t wait to make it this summer with even better tomatoes.
★★★★★
Jeanne Gallagher says
i have made this 3 times and love love LOVE it. I use feta with added oregano and I put in two heads of garlic. I have also added some leftover rotisserie chicken. As is always the case with spaghetti squash, there is a fair bit of liquid, so i use paper towels to remove some of it. It reheats really well also. My challenge is to portion it out, otherwise I would easily eat half in one sitting 🙂 . Thanks for the recipe.
★★★★★
Jeanne says
i mean i use paper towels to remove excess liquid from the baked squash, not the yummy liquid in the bottom of the tomato, feta and garlic.