Keto Baked Feta Pasta Recipe (5 Noodle Options)


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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 and pancake cereal recipes 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.
  • 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

Low carb baked feta pasta ingredients

How To Make Feta Pasta Keto Style

TikTok pasta feta and tomatoes before baking

  • 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.

Spaghetti squash cut in half before baking

  • Bake. Place both pans side by side in oven and bake. It’s done when tomatoes pucker and burst…

Feta cheese and tomatoes after baking

And a knife goes into the squash with just a little resistance…

Testing spaghetti squash for doneness

  • Mix. Press garlic and fresh basil over feta, and stir to make a creamy sauce.

Keto baked feta pasta after baking

  • Finish. Release strands of spaghetti squash with a fork…

Baked spaghetti squash

And add to the sauce to coat…

Keto feta pasta in a baking dish with fresh basil

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.

Keto friendly baked feta pasta close up

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.

Bowl of spaghetti squash feta pasta

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.
  • 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.

Reader Favorite Recipes

The recipe card is below! Readers also made these similar recipes after making this one.

RECIPE CARD

Keto feta pasta recipe in a bowl

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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.

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Recipe Video

Click or tap on the image below to play the video. It’s the easiest way to learn how to make this recipe!

Ingredients

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Instructions

Get RECIPE TIPS in the post above, nutrition info + recipe notes below!

Click on the times in the instructions below to start a kitchen timer while you cook.

  1. Preheat the oven to 400 degrees F (204 degrees C).

  2. Place the tomatoes into a 9×13 baking dish. Drizzle with 4 tbsp (59 ml) olive oil. Toss or stir to coat.

  3. 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.

  4. Cut the spaghetti squash in half, scoop out the seeds, and place on a 2nd 9×13 baking dish, or a 10×15 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.

  5. 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.)

  6. After removing both pans from the oven, quickly turn the spaghetti squash halves cut side up. Set aside to cool.

  7. 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.

  8. 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.

Recipe Notes

Serving size: 1 cup

Nutrition info does not include optional parmesan.

Video Showing How To Make Keto Baked Feta Pasta:

Don’t miss the VIDEO above – it’s the easiest way to learn how to make Keto Baked Feta Pasta!

Nutrition Information Per Serving

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 198

Fat 15.1g

Protein 2.3g

Total Carbs 16.5g

Net Carbs 13.2g

Fiber 3.3g

Sugar 7.3g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.

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