Baked Feta Spaghetti Squash
Baked Feta Spaghetti Squash is a easy Mediterranean recipe that serves 2. 250 calories per serving. Recipe by Feelgoodfoodie on YouTube.
Prep: 10 min | Cook: 1 hr | Total: 1 hr 25 min
Cost: $10.10 total, $5.05 per serving
Ingredients
- 1 medium Spaghetti Squash (about 2.5 lb, cut lengthwise, seeds removed)
- 200 g Feta Cheese (block, cut into a chunk for each half)
- 1 cup Cherry Tomatoes (halved)
- 3 cloves Garlic (minced)
- 2 tbsp Olive Oil (extra‑virgin preferred)
- ½ tsp Salt
- ¼ tsp Black Pepper
- ¼ cup Fresh Basil (torn)
Instructions
Microwave the squash
Pierce the whole spaghetti squash several times with a fork, then microwave on high for 2 minutes to soften the skin.
Time: PT2M
Halve and seed the squash
Place the softened squash on a cutting board, slice lengthwise with a chef's knife, and scoop out the seeds with a spoon.
Time: PT5M
Preheat the oven
Preheat the oven to 400°F (200°C).
Time: PT10M
Temperature: 400°F
Season and assemble
Place the squash halves cut‑side up on a baking sheet, drizzle each with olive oil, and season with salt and pepper. Put a 100 g chunk of feta in the center of each half, then scatter the halved cherry tomatoes and minced garlic around the cheese.
Time: PT5M
Bake
Bake the assembled squash for 1 hour, or until the feta is melted and the squash flesh is tender when pierced with a fork.
Time: PT1H
Temperature: 400°F
Mix the squash strands
Remove the pan from the oven, let cool for 5 minutes, then use a fork to scrape the flesh, mixing it with the melted feta and tomatoes to create spaghetti‑like strands.
Time: PT5M
Finish and serve
Stir in the torn fresh basil, taste and adjust seasoning if needed, then serve warm.
Time: PT2M
Nutrition Facts
- Calories
- 250
- Protein
- 12 g
- Carbohydrates
- 12 g
- Fat
- 18 g
- Fiber
- 3 g
Dietary info: Vegetarian, Low Carb, Gluten-Free
Allergens: Dairy
Ingredient Substitutions
- Instead of Spaghetti Squash: Butternut squash
- Instead of Feta Cheese: Goat cheese
- Instead of Cherry Tomatoes: Regular tomatoes, diced
- Instead of Garlic: Garlic powder (½ tsp)
- Instead of Olive Oil: Avocado oil
- Instead of Fresh Basil: Italian parsley
Equipment Needed
- Microwave
- Oven
- Baking Sheet
- Cutting Board
- Chef's Knife
- Fork
- Measuring Spoons
- Oven Mitts
Critical Steps — Do Not Skip
- Microwaving the squash to soften it before cutting
- Cutting the squash safely and removing seeds
- Baking until the feta is fully melted and the squash is tender
Chef Tips from the Video
- Line the baking sheet with parchment paper for easy cleanup.
- Add a splash of balsamic glaze just before serving for extra depth.
- Use a serrated knife to cut the squash if the skin is very tough.
Troubleshooting
Squash is still firm after baking.
Cover the baking sheet with foil and continue baking for another 10‑15 minutes, or increase oven temperature to 425°F.
Feta does not melt fully.
Cut the feta into smaller pieces before baking and ensure the oven is fully preheated.
Storage
Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Not recommended – texture of squash changes when frozen.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the squash halves, season, and add feta, tomatoes, and garlic; cover and refrigerate up to 24 h before baking.
- Baked squash can be reheated in the oven at 350°F for 10‑15 minutes.
Frequently Asked Questions
What is the cultural significance and history of baked feta spaghetti squash in Mediterranean cuisine?
Baked feta with vegetables is a staple of Greek and broader Mediterranean cooking, where feta cheese is often baked to create a creamy, salty sauce that coats vegetables like squash, zucchini, or tomatoes. This low‑carb version adapts the tradition to modern health‑focused diets while preserving the classic flavors.
What are the traditional regional variations of baked feta pasta in Mediterranean cuisine?
In Greece, baked feta is commonly paired with cherry tomatoes, olives, and oregano. In Italy, similar baked cheese dishes use mozzarella or ricotta with basil and garlic. The spaghetti squash version swaps traditional wheat pasta for vegetable “noodles," keeping the dish low‑carb.
How is baked feta spaghetti squash traditionally served in Mediterranean households?
It is usually served hot, directly from the oven, topped with fresh herbs like basil or parsley, and sometimes a drizzle of extra‑virgin olive oil. It can be a main course or a hearty side alongside grilled fish or meat.
What occasions or celebrations is baked feta spaghetti squash associated with in Mediterranean culture?
While not tied to a specific holiday, baked feta dishes are popular for family meals, summer gatherings, and health‑conscious celebrations because they are quick, flavorful, and showcase fresh produce.
What other Mediterranean dishes pair well with baked feta spaghetti squash?
Grilled lemon‑herb chicken, roasted lamb, or a simple Greek salad with cucumbers, olives, and red onion complement the creamy, salty flavors of the baked feta squash.
What are the authentic traditional ingredients for baked feta spaghetti squash versus acceptable substitutes?
Authentic ingredients include feta cheese, cherry tomatoes, garlic, olive oil, and fresh herbs like basil or oregano. Acceptable substitutes are goat cheese for feta, regular tomatoes diced instead of cherry tomatoes, and avocado oil in place of olive oil.
What are the most common mistakes to avoid when making baked feta spaghetti squash?
Common mistakes include cutting the squash before it is softened, which can cause the skin to crack; under‑seasoning the squash; and baking at too low a temperature, which prevents the feta from melting fully. Follow the microwave‑softening step and bake at 400°F for the full hour.
Why does this recipe use a microwave to soften the spaghetti squash before baking?
Microwaving for a few minutes softens the tough outer skin, making it safe and easy to halve with a knife. This step reduces the overall baking time and ensures even cooking.
Can I make baked feta spaghetti squash ahead of time and how should I store it?
Yes, you can assemble the seasoned squash halves with feta, tomatoes, and garlic, then cover and refrigerate for up to 24 hours before baking. Store the baked leftovers in an airtight container in the refrigerator for 3‑4 days.
What texture and appearance should I look for when the baked feta spaghetti squash is done?
The squash flesh should be tender enough to be shredded easily with a fork, and the feta should be fully melted, creating a creamy, slightly browned sauce that coats the strands. The cherry tomatoes should be softened but still hold shape.
How do I know when the baked feta spaghetti squash is done cooking?
Insert a fork into the flesh; it should glide in with little resistance. The feta will appear golden‑brown around the edges and will be visibly melted and saucy.
What does the YouTube channel Feelgoodfoodie specialize in?
Feelgoodfoodie focuses on wholesome, health‑forward recipes that are quick, easy, and often low‑carb or high‑protein, with a strong emphasis on fresh vegetables and flavorful, satisfying meals for everyday cooking.
How does the YouTube channel Feelgoodfoodie’s approach to Mediterranean cooking differ from other Mediterranean cooking channels?
Feelgoodfoodie adapts classic Mediterranean flavors to modern dietary trends, emphasizing low‑carb swaps like spaghetti squash for pasta and providing step‑by‑step shortcuts such as microwaving vegetables, whereas many traditional channels stick to classic ingredient ratios without those health‑focused modifications.
What other low‑carb Mediterranean recipes is the YouTube channel Feelgoodfoodie known for?
Feelgoodfoodie is known for recipes like cauliflower tabbouleh, zucchini lasagna, and lemon‑herb grilled chicken served with roasted eggplant, all designed to keep carbs low while delivering authentic Mediterranean taste.
Last updated: August 30, 2026
