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If you’ve been on social media at all in the last month, you know we needed a low carb keto baked feta pasta recipe! TikTok pasta took the world by storm, but since it’s obviously made with pasta, it was time to make my own that’s healthier. I asked around on Instagram for what kind of low carb noodles to use, and spaghetti squash feta pasta won against zoodles. But because I love giving you guys options, I’m also sharing how to make keto feta pesta using 4 other options for noodles.
We’ve got no shortage of keto pasta recipes here on wholesomeyum.com, because let’s face it, everyone loves pasta! Some of the most popular ones are shirataki noodles, keto baked ziti, and zucchini noodles, but I have more ideas listed below.
What Is TikTok Feta Pasta?
TikTok feta pasta is a pasta dish that’s made by baking a block of feta cheese with tomatoes, olive oil, and seasonings and then tossing it with cooked pasta.
Who started the feta pasta trend?
While it’s dubbed TikTok pasta, this was actually a recipe created back in 2019 on a site called Liemessa. Since then, several people have made the dish on TikTok where it went viral.
This version is worth the hype, just like the keto dalgona coffee that also took TikTok by storm.
Keto Baked Feta Pasta Ingredients
This spaghetti squash feta pasta is made with simple ingredients – you probably have most of them on hand:
- Cherry tomatoes – I like the flavor of these best, but you can also use grape tomatoes.
- Olive oil – Extra virgin for the best flavor, but regular will work as well. Or use avocado oil if you like.
- Feta cheese – Get a 7-8 ounce block.
- Crushed red pepper flakes – You can skip them if you’re sensitive to spice, but we’re only adding enough to
- Spaghetti squash – I used this as the pasta base, but see below for other noodle options. Follow my spaghetti squash in the oven recipe for simple instructions.
- Sea salt
- Garlic – I used whole cloves and pressed them using a garlic press, but minced will also work fine.
- Fresh basil – You can use whole leaves or cut into ribbons.
- Parmesan cheese – Optional, for topping
How To Make Feta Pasta Keto Style
- Assemble. Place tomatoes into a 9×13 baking dish and drizzle with olive oil. Push tomatoes aside and place feta cheese into the middle of baking dish. Sprinkle with crushed red pepper.
- Prep spaghetti squash. Cut spaghetti squash in half, scoop out seeds, and place on another baking dish, cut side up. Drizzle with remaining olive oil and season with salt. Flip over to roast.
- Bake. Place both pans side by side in oven and bake. It’s done when tomatoes pucker and burst…
And a knife goes into the squash with just a little resistance…
- Mix. Press garlic and fresh basil over feta, and stir to make a creamy sauce.
- Finish. Release strands of spaghetti squash with a fork…
And add to the sauce to coat…
Low Carb Feta Noodle Variations
The best thing about keto TikTok pasta is that you have so many options for pasta!
1. Zucchini Noodles
Zucchini noodles are simply zucchini run through a spiralizer. For spiralizing methods, cooking methods, and everything else you need to know about zoodles, read the full zucchini noodle guide here.
You’ll need:
- 6 medium zucchini instead of spaghetti squash
- Other ingredients on the recipe card below
How to make feta pasta with zoodles:
- Bake tomatoes and feta. Follow steps 1-3 on the recipe card below, and bake for about 30 minutes at 400 degrees F.
- Prep zucchini noodles. Spiralize the zucchini using a spiralizer. Arrange the zoodles in a single layer on a large baking sheet, making sure not to crowd the pan. (Use parchment paper if it’s not excellent non-stick, I like this pan.) Sprinkle with salt and pepper, toss, and spread out again.
- Bake zoodles. When there is 10 minutes left for the tomatoes and feta, place the baking sheet into the oven on the rack below. Continue baking for 10 minutes, until tomatoes burst and zoodles are soft. Pat zoodles dry with paper towels after removing from the oven.
- Combine. Follow step 7 on the recipe card below to make the sauce. Add the zoodles and stir to coat in sauce.
2. Shirataki (Miracle) Noodles
Shirataki noodles are made from the fiber of the konjac plant. Their texture can be a bit rubbery on its own, but with the right way to prepare shirataki noodles, the texture becomes remarkably close to real pasta.
Recommended brand of shirataki noodles: Get it here!
You’ll need:
- 6 cups shirataki noodles (42 oz) instead of spaghetti squash
- Other ingredients on the recipe card below
How to make feta pasta with shirataki noodles:
- Bake tomatoes and feta. Follow steps 1-3 on the recipe card below, and bake for about 30 minutes at 400 degrees F.
- Prep shirataki noodles. Follow steps 1-4 in my shirataki noodles recipe to ensure the best texture – this involves rinsing, boiling, and dry stir frying, and each step is quick.
- Combine. Follow step 7 on the recipe card below to make the sauce. Add the miracle noodles and stir to coat in sauce.
3. Palm Heart Noodles
Palm heart noodles are made from, as the name implies, hearts of palm. Their texture is probably the closest to traditional pasta, but they do have a slight artichoke-like flavor to them – which pairs quite well with baked feta pasta flavors.
Recommended brand of palm heart noodles: Get it here!
You’ll need:
- 6 cups palm hearts instead of spaghetti squash
- Other ingredients on the recipe card below
How to make feta pasta with palm noodles:
- Bake tomatoes and feta. Follow steps 1-3 on the recipe card below, and bake for about 30 minutes at 400 degrees F.
- Prep palm heart noodles. Follow steps 1-4 in my shirataki noodles recipe to ensure the best texture – this involves rinsing, boiling, and dry stir frying, and each step is quick.
- Combine. Follow step 7 on the recipe card below to make the sauce. Add the hearts of palm noodles and stir to coat in sauce.
4. Cauliflower
Even though cauliflower is definitely not pasta, I would be remiss if I didn’t include cauliflower just about any list of carb substitutes. It has a neutral flavor and makes a delicious, healthy veggie filler. It’s also super easy.
You’ll need:
- 1.5 heads cauliflower instead of spaghetti squash
- Other ingredients on the recipe card below
How to make feta pasta with cauliflower:
- Prep tomatoes and feta. Follow steps 1-3 on the recipe card below.
- Prep cauliflower. Follow my roasted cauliflower recipe to slice a head of cauliflower, cut into florets, toss with oil, salt and pepper, and arrange in a single layer on a baking sheet.
- Bake. Bake the tomatoes and feta at the same time as roasting the cauliflower, about 30 minutes total, flipping the cauliflower halfway through. (You may need to take out the cauliflower 5-10 minutes sooner than the tomatoes and feta.)
- Combine. Follow step 7 on the recipe card below to make the sauce. Add the cauliflower and stir to coat in sauce.
5. Keto Egg Noodles
These 3-ingredient noodles are long, chewy, and wrap around your fork — just like traditional spaghetti.
You’ll need:
- 1-2 batches of keto egg noodles
- Other ingredients on the recipe card below
How to make feta pasta with egg noodles:
- Prep egg noodles. Follow the keto egg noodles recipe (note: noodles need at least 8 hours to dry, so plan ahead).
- Bake tomatoes and feta. Follow steps 1-3 on the recipe card below, and bake for about 30 minutes at 400 degrees F.
- Combine. Follow step 7 on the recipe card below to make the sauce. Add the egg noodles and stir to coat in sauce.
FAQs About Keto Baked Feta Pasta
Is feta pasta healthy?
Feta pasta is a great meal made with tomatoes and feta, but I thought we needed a low carb feta pasta version, without the carbs that are in the original version and loaded with vegetables.
Can you make feta pasta without a block of feta?
The TikTok pasta is made with a block of feta cheese, but you can also use crumbled feta if that’s what you have on hand. Just make a pile of it in the center instead of the block. You can also use other cheeses – see below for ideas.
Can you make feta pasta with different cheese?
Yes, you can make TikTok pasta with any soft cheese – try fresh mozzarella, burrata, or even goat cheese. Here is the full keto cheese list.
Can you make feta pasta without tomatoes?
Yes, you can swap out the tomatoes for other veggies like shallots, onions, bell peppers, or even artichokes.
Storage Instructions
This keto baked feta pasta comes together so quickly, that it’s best to make right before serving.
Store any leftovers in the refrigerator for 2-3 days.
Can you freeze feta pasta?
I would not recommend freezing keto baked feta pasta, as the texture can get soggy and gritty.
Reheating instructions:
Reheat the spaghetti squash feta pasta in the microwave or the oven at 350 degrees F, until heated through.
More Easy Keto Pasta Recipes
If you like this low carb feta pasta recipe, you might also like some of these other keto pasta recipes:
- Keto Ravioli – This low carb fathead ravioli features brown-sugar flavored butternut squash filling and a browned butter sauce.
- Keto Chicken Noodle Soup – Comfort in a bowl, using spaghetti squash just like this feta pasta.
- Cauliflower Baked Ziti – All the comfort, none of the carbs. Layers of roasted cauliflower, Italian sausage, marinara, and 3 cheeses.
- Eggplant Lasagna – All the lasagna flavors you know and love, with roasted eggplant slices in place of the noodles.
Tools To Make Low Carb Feta Pasta
Tap the links below to see the items used to make this recipe.
- 9×13 Baking Dish – Bake and serve your low carb feta pasta in this baking dish.
- Olive Oil Dispenser – I’ve loved having this easy-pour oil dispenser on the counter. No more drippy oil spills!
- Garlic Press – The freshly pressed garlic in this spaghetti squash feta pasta makes the dish! Using a garlic press ensures you don’t have any large chunks.
Spaghetti Squash Feta Pasta Recipe
Keto Baked Feta Pasta Recipe
This keto baked feta pasta recipe is a low carb version of the viral TikTok pasta, made with FIVE different options for noodles, all low carb.
Recipe Video
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Preheat the oven to 400 degrees F (204 degrees C).
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Place the tomatoes into a 9x13 baking dish. Drizzle with 4 tbsp (59 ml) olive oil. Toss or stir to coat.
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Push the tomatoes aside to make a space in the center of the pan and place the block of feta in the center. Sprinkle the tomatoes and feta with crushed red pepper.
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Cut the spaghetti squash in half, scoop out the seeds, and place on a 2nd 9x13 baking dish, or a 10x15 jelly roll pan, cut side up. Drizzle the halves with the remaining 2 tablespoons (30 ml) olive oil. Season with salt. Flip the halves over, cut side down on the pan.
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Place the pans with spaghetti squash and cheese side by side in the oven. Bake for about 30 minutes, until tomatoes pucker and burst, and a knife inserted into the spaghetti squash skin goes in with only a little resistance. (Depending on the size of your squash, you may need to take it out 5-10 minutes earlier or longer than the tomatoes and cheese.)
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After removing both pans from the oven, quickly turn the spaghetti squash halves cut side up. Set aside to cool.
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Meanwhile, before the tomatoes and feta has the chance to cool, use a garlic press to press the garlic cloves over the feta. Add the fresh basil and immediately stir together, forming a creamy sauce.
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When the squash is cool enough to handle (but still hot), use a fork to pull the spaghetti squash strands out of the shells and add to the baking dish with the sauce. Stir to coat in sauce. Sprinkle with parmesan, if desired.
Last Step: Leave A Rating!
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Recipe Notes
Serving size: 1 cup
Nutrition info does not include optional parmesan.
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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23 Comments
Maggie
0Filling but lacked flavor. Each individual ingredient is so delicious but oddly enough, they’re all more flavorful than the sum of their parts. I ended up adding a lot of salt and pepper to help bring the flavors up. I would definitely recommend salt in the tomato mixture. It’s definitely worth making and I will do it again, I’ll just need to think about how to boost the flavor profile.
Ari S
0Delicious! I used my air fryer (oven door broken) & added grilled chicken with broccoli as a side dish. Will make again for sure!
Sandra
0Sounds great but not finding the video?
Wholesome Yum D
0Hi Sandra, The video for this recipe is above the ingredients list.
Terri
0I am not a fan of feta cheese. Is there a cheese I can substitute for it?
Wholesome Yum D
0Hi Terri, I have not tested this recipe with any other cheese, I do have plenty of other spaghetti squash recipes this one is a favorite.
Bert Rutherford
0This works great with shredded cabbage for noodles also!
Glad
0So good!! I call it “adult macaroni & cheese!”
Stacy Barnes
0This is INCREDIBLE!! I’ve never made spaghetti squash before, but this turned out so delicious I’m excited to try more recipes. I’ve tried this recipe using roasted cauliflower, pasta noodles, and just as a dip, but by far and away, the spaghetti squash is the winner. This is tasty and easy, and I’ve made it a few weeks in a row – big hit with the whole family. Thank you!
Susan
0Saw where you posted this on IG this week. While I couldn’t find a block of Feta cheese, I used crumbles which worked perfectly. I also sliced the garlic and put it in while cooking the tomoatoes. This is definitely a keeper recipe.
Mandy
0This is so delicious! I used cauliflower and broccoli and added some spinach to the mix just because I had it. My husband liked it even more than the loaded cauliflower – which he thought was delicious. This is my favorite so far. THANK YOU!!!
Kristyn
0I think baked feta needs to be in every dish..lol!! Absolutely loved this!!
Natalie
0This pasta is delicious!! I am excited to make this often!
Sandra
0Genius! I hadn’t even thought about spaghetti squash for keto recipes… where have I been? I love that the spaghetti squash is so “no hassle” compared to boiling and draining pasta.
Amy Huntley
0I love a good pasta! Can’t wait to make this for my family!
Kristyn
0Where has this been all my life?! Looking for healthier options, tried this & was in heaven! I am so happy this is keto friendly! I will be making again for sure!
Natalie
0What a delicious & filling meal!! I love using spaghetti squash & the baked feta is divine!!
Sandra Shaffer
0Made this with zucchini noodles and really enjoyed this meal. Will definitely make it again.
Paula
0This was so tasty!
Jeannette
0What a fantastic way to use up spaghetti squash! Love how feta adds creaminess to the dish. Yum!
Biana
0This pasta is amazing, and so healthy!
Veena Azmanov
0Healthy and delicious for sure. Love your recipe.
Beth
0So delicious and tasty! So excited!