A Cozy, Low-Carb Comfort Dish for Fall and Beyond
As the air turns crisp and golden leaves begin to fall, it’s officially the season of hearty, nourishing meals. If you’re looking to add more wholesome comfort food to your autumn rotation without the carb overload, this Baked Feta Spaghetti Squash recipe is your ideal match.
Spaghetti squash is a magical vegetable that transforms into pasta-like strands once roasted, making it a brilliant substitute for traditional pasta. Paired with a rich, creamy baked feta and roasted tomato sauce, it becomes a luxurious yet guilt-free dinner that’s big on flavor and naturally low in carbs.
Whether you’re living the keto life, exploring fall squash recipes healthy options, or just trying to sneak more vegetables onto the table, this dish ticks all the boxes: it’s easy, satisfying, nutritious, and deeply comforting.
🌟 Why You’ll Love This Dish
This recipe combines the viral charm of baked feta pasta with the low-carb benefits of spaghetti squash. Here’s why it’s worth making on repeat:
- ✅ Low-Carb & Keto-Friendly
- 🌱 Naturally Gluten-Free and Grain-Free
- 🧀 Rich and Creamy from Baked Feta
- 🍅 Juicy Roasted Tomatoes for a Sweet-Savory Balance
- 🕒 Minimal Hands-On Time—Mostly Oven Roasting!
- 💪 Packed with Fiber, Vitamins, and Antioxidants
It’s a dish that comforts like mac and cheese but nourishes like a superfood bowl.
🛒 Ingredients You’ll Need
For the Roasted Spaghetti Squash:
- 1 medium spaghetti squash (about 3 to 4 lbs)
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
For the Baked Feta and Tomato Mixture:
- 1 block (8 oz) feta cheese (preferably whole, not pre-crumbled)
- 2 cups cherry tomatoes (or grape tomatoes)
- 3 garlic cloves, minced or thinly sliced
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- ½ teaspoon crushed red pepper flakes (optional, for heat)
- Freshly ground black pepper, to taste
Optional Garnishes:
- Fresh basil or parsley
- Lemon zest
- Toasted pine nuts or chopped walnuts
- Grated Parmesan cheese
🍝 Step-by-Step Instructions
🔥 Step 1: Preheat the Oven
Set your oven to 400°F (200°C). Line a baking sheet with parchment paper for the squash and prepare a small baking dish for the feta and tomato mixture.
🎃 Step 2: Roast the Spaghetti Squash
- Slice the squash in half lengthwise. Be careful—raw spaghetti squash can be tough to cut. Use a sharp knife and stabilizing towel if needed.
- Scoop out the seeds using a spoon, similar to a pumpkin.
- Drizzle olive oil on the cut side and season with salt and pepper.
- Place cut-side down on the prepared baking sheet and roast for 35–45 minutes, or until the squash is tender and the strands easily pull away with a fork.
- Cool slightly, then use a fork to scrape the flesh into spaghetti-like strands.
🍅 Step 3: Bake the Feta and Tomatoes
- Place the block of feta in the center of a small oven-safe dish.
- Add cherry tomatoes around the feta.
- Sprinkle in the minced garlic, oregano, pepper flakes, and cracked black pepper.
- Drizzle olive oil over everything.
- Bake for 30 minutes, or until the tomatoes burst and the feta is lightly golden and soft.
Optional: Broil for 2–3 minutes at the end to caramelize the top.
🥄 Step 4: Combine the Dish
- Mash the baked feta and tomatoes using a spoon or fork until it becomes a creamy sauce.
- Add the squash strands into the same dish (or combine in a large bowl for easier mixing).
- Toss gently to coat the squash in the luscious feta tomato sauce.
- Taste and adjust seasoning. Top with fresh basil, lemon zest, Parmesan, or pine nuts, if desired.
🧠 Cooking Tips for Success
✔️ Use Block Feta
Crumbled feta doesn’t melt the same way. A solid block results in a creamier texture and more flavorful sauce.
✔️ Control the Salt
Feta is naturally salty, so season lightly before tasting the final mixture.
✔️ Get Creative with Add-Ins
This dish is a blank canvas. Add spinach, kale, or roasted mushrooms to bulk it up.
✔️ Batch Bake
Roast extra spaghetti squash and store it for quick weekday meals.
🧡 Why Spaghetti Squash is a Star Ingredient
Spaghetti squash is a low-calorie, high-fiber vegetable that offers the comforting texture of pasta without the carbs. It’s ideal for keto spaghetti squash recipes easy, as it fits within low-carb macros and supports healthy digestion.
Nutritional Benefits:
- Low in Calories – Just ~40 calories per cup!
- Low in Net Carbs – Around 7g net carbs per cup
- High in Vitamin C, B6, and Antioxidants
- Rich in Fiber – Helps you feel full and supports gut health
It’s the ultimate vegetable for recipes for spaghetti squash easy enough for weeknights but elegant enough for entertaining.
🍽️ What to Serve with Spaghetti Squash
Although this dish is satisfying on its own, here are some great ideas for what to serve with it:
Light Proteins:
- Grilled Chicken Breast
- Lemon Garlic Shrimp
- Pan-Seared Salmon
- Baked Tofu or Tempeh (for plant-based eaters)
Crunchy Sides:
- Arugula Salad with Balsamic Glaze
- Kale Caesar Salad
- Roasted Green Beans or Broccoli
Fun Add-Ons:
- Low-Carb Garlic Breadsticks
- Cloud Bread with Olive Oil Dip
- Zucchini Chips or Parmesan Crisps
Perfect for when you’re wondering what to eat with spaghetti squash that keeps it light and nutritious.
🌀 Flavor Variations to Try
🌶️ Spicy Harissa Feta Squash
Stir in a tablespoon of harissa paste or chili oil to give your feta sauce an extra kick.
🧄 Creamy Garlic & Spinach Version
Add sautéed garlic and spinach right before tossing for a creamy, garlicky twist.
🍗 Greek Chicken Style
Top with grilled chicken, Kalamata olives, and cucumber slices for a Greek-inspired spaghetti squash bowl.
🥑 Mediterranean Veggie Bowl
Add sun-dried tomatoes, artichoke hearts, and roasted red peppers for bold Mediterranean flavor.
Looking for spaghetti squash recipe ideas that don’t feel repetitive? These quick swaps will keep things fresh all season long.
🧊 Make-Ahead and Storage
Refrigerating:
Store leftovers in an airtight container for up to 4 days. The flavors deepen over time!
Freezing:
Yes, you can freeze it — though the texture may soften a bit upon thawing. Store in freezer-safe containers for up to 2 months.
Reheating:
Warm gently on the stovetop with a splash of broth or in the microwave. Avoid overheating to preserve the creamy texture.
Meal preppers, rejoice! This is one of those spag squash recipes that reheats like a dream.
🍁 Fall Dinner Party Idea
Hosting a cozy autumn dinner? Serve this as a stunning vegetarian entrée or side dish. Pair it with:
- Roasted pumpkin soup
- Toasted walnut salad
- Sparkling apple cider or a dry white wine
Add some candles and golden linens, and you’ve got yourself an effortlessly elegant fall meal.
✨ Reviews and Community Feedback
People who’ve tried this tomato spaghetti squash recipe often say:
“It’s my favorite comfort food since going low-carb!”
“The creamy feta with roasted squash is absolutely addictive.”
“So easy, yet it looks like a gourmet dish!”
Let us know how you made it your own! Share your creations with the hashtags below 👇
💬 Final Thoughts
This Baked Feta Spaghetti Squash recipe is a vibrant, comforting, and healthy dish that brings together the best of fall produce with minimal fuss. The creamy, roasted feta sauce melds beautifully with the nutty flavor of spaghetti squash, delivering an elevated yet easy-to-make dinner that’s good for your body and your taste buds.
Whether you’re looking for keto spaghetti squash recipes easy, healthy fall dinners, or new spaghetti squash recipe ideas, this dish deserves a permanent place in your meal rotation.
