Baked feta & tomato spaghetti squash is a delightful low-carb alternative to traditional pasta dishes. Combining the creamy richness of baked feta, the juicy burst of roasted tomatoes, and the tender strands of spaghetti squash, this Mediterranean-inspired recipe offers bold flavors and a healthy, satisfying meal. Perfect for anyone following a low-carb, keto, or gluten-free diet, it’s a wholesome dinner option that doesn’t compromise on taste.
Ingredients
For the Spaghetti Squash:
- 1 large spaghetti squash (about 3 lbs)
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
For the Baked Feta & Tomato:
- 1 block (8 oz) feta cheese
- 2 cups cherry tomatoes
- 3 garlic cloves, minced
- 3 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes (optional)
- Fresh basil leaves for garnish
Preparation
1. Prepare the Spaghetti Squash:
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and remove the seeds.
- Drizzle the cut sides with olive oil, season with salt and pepper, and place the halves cut side down on a baking sheet.
- Roast for 30-40 minutes, or until the squash is tender and easily pierced with a fork.
2. Bake the Feta and Tomatoes:
- In a separate baking dish, add the block of feta cheese to the center.
- Surround the feta with cherry tomatoes, garlic, olive oil, oregano, and red pepper flakes. Toss gently to coat the tomatoes in the oil and spices.
- Bake in the oven (alongside the squash) for 25-30 minutes until the tomatoes are blistered and the feta is soft and creamy.
3. Assemble the Dish:
- Once the spaghetti squash is cool enough to handle, use a fork to scrape the flesh into strands.
- Add the roasted spaghetti squash strands to the baking dish with the feta and tomatoes.
- Toss everything together until the squash is well coated in the creamy feta and tomato mixture.
Variations
- Add Protein: Stir in cooked shredded chicken, crispy bacon, or sautéed shrimp for a protein boost.
- Vegetarian Enhancements: Add olives, capers, or artichoke hearts for more Mediterranean flair.
- Herb Swap: Substitute fresh thyme or rosemary for oregano to change up the flavor profile.
Cooking Notes
- Cheese Alternative: Goat cheese can be used in place of feta for a tangier, creamier texture.
- Tomatoes: If cherry tomatoes are unavailable, grape tomatoes or chopped Roma tomatoes work just as well.
Serving Suggestions
- Serve with a side of garlic bread or a crisp green salad for a complete meal.
- Top with extra fresh basil and a drizzle of balsamic glaze for added depth of flavor.
Tips
- Make Ahead: Roast the spaghetti squash in advance and store it in the refrigerator. Reheat before tossing with the feta and tomatoes.
- Leftovers: Store leftovers in an airtight container for up to 3 days and reheat in the oven at 350°F until warmed through.
Prep Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Nutritional Information (per serving):
- Calories: 320
- Protein: 10g
- Fat: 22g
- Carbohydrates: 20g
- Sodium: 700mg
FAQs
Can I make this dish vegan?
A: Yes! Use a plant-based feta alternative or blend firm tofu with nutritional yeast and lemon juice for a creamy, dairy-free substitute.
How do I prevent the spaghetti squash from being watery?
A: Roast the squash cut side down to let excess moisture evaporate, and avoid overcooking it.
What other cheeses can I use?
A: Ricotta or cream cheese can also be used for a different texture, though they will be less salty than feta.
Conclusion
Baked feta & tomato spaghetti squash is a flavorful, nourishing dish that brings together the best of comfort and health-conscious eating. Its bold Mediterranean flavors, creamy texture, and low-carb base make it a standout meal for any occasion. Easy to prepare and incredibly satisfying, this dish is sure to become a family favorite.