Baked Feta Spaghetti Squash

 

This baked feta spaghetti squash is a lighter, more balanced take on a classic pasta-style dish — without sacrificing flavor or satisfaction. Spaghetti squash creates noodle-like strands that allow you to enjoy a much larger portion compared to traditional pasta, thanks to its naturally lower calorie and carbohydrate content and higher volume. It’s also a great source of fiber, which helps promote fullness and steady energy.

To make this dish truly satisfying, it’s paired with creamy baked feta, white beans for plant-based protein and additional fiber, juicy roasted tomatoes, and peppery arugula for freshness. The result is a cozy, flavorful meal that delivers the comfort of pasta with a more nutrient-dense, filling balance — perfect for anyone looking to build meals that keep them full without feeling weighed down.

Spaghetti Squash vs. Pasta (per serving)

This Recipe (Spaghetti Squash)

  • Calories: ~300

  • Carbs: ~33 g

  • Fiber: ~8 g

  • Protein: ~14 g

Traditional Pasta Dish

  • Calories: ~500–600

  • Carbs:~60–70 g

  • Fiber: ~3–4 g

  • Protein: ~15–20 g

 

Baked Feta Spaghetti Squash

Makes about 4 servings

Ingredients

  • 1 spaghetti squash

  • 3 cups cherry or grape tomatoes

  • 1/2 red onion, sliced

  • 3 garlic cloves, minced

  • 6 oz feta block

  • 1 tbsp olive oil

  • 1 tsp dried oregano

  • 1/2 tsp or a few shakes crushed red pepper

  • Pinch of salt and pepper, or to taste

  • 1 15 oz can cannellini beans, rinsed and drained

  • 1 large handful of arugula

  • lemon juice (from 1/2 a lemon)

  • 3 tbsp fresh parsley, roughly chopped

Instructions

1. Preheat oven to 400 F. Cut spaghetti squash in half and scoop out the seeds. Place face down on a parchment lined baking sheet.

2. In a separate large baking dish, add tomatoes, red onion, and garlic. Top with olive oil, oregano, crushed red pepper, salt and pepper. Mix together.

3. Add the feta block to the center of the tomato mixture.

4. Bake both the spaghetti squash and the tomato and feta mixture for 40-50 minutes or until tomatoes are soft and have begun to burst and spaghetti squash is soft (easily punctured with a fork).

5. Mix the feta into the tomatoes to form a creamy sauce. Remove the flesh of the squash (use a fork to pull out the strands/noodles) and add to feta and tomato mixture.

6. Add the white beans, arugula, and lemon juice and stir to combine. Top with fresh parsley and a sprinkling of feta (optional). 

RecipesApril DupeeDinner, Lunch, Gluten-free, Vegetarian