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
- grape tomatoes
- 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 recipes
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Keto Baked Feta Pasta with Tomatoes
- Total Time: 1 hour
- Yield: 6 servings 1x
- Diet: Gluten Free
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.
- 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 (I use this brand) code kyndraholley for $5 off
- 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
- 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.
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
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Pasta
- Method: Baked
- Cuisine: Greek
- 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
Anne M says
I didn't have spaghetti squash, but I did have a lot of zucchini. I used zoodles in place of the spaghetti squash. It was fabulous and so much color! We love this recipe and will make it over and over!
One of my favs!!! So flavorful, so delicious! After reading others reviews, I’m going to try it with chicken, pasta, etc, which makes this recipe very versatile also…
SO good! Great as a side with any protein! Kids request it!
Absolutely the best meal I’ve made such great flavour definitely be making it again followed instructions just like they were 😃
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.
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.
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.
Amazing flavors ( auto check! Ugg)
Made this sev times for different family or friends! ALL LOVED IT! Am I going flavors!
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!