Try my low-fat feta spaghetti squash dish.

Baked Feta Spaghetti Squash

My family loves a good pasta night. And obviously, anything is good with lots of cheese. But usually I feel like I’ll need to pass on it if I’m trying to keep my macros in line at all. But this Baked Feta Spaghetti Squash recipe shocked me! So tasty, creamy, and cheesy… still killer macros!

I’ve got to give a shout out to Grilled Cheese Social for the original Baked Feta Pasta that went viral! What a hit. Of course I had to adapt it to appeal to those macro-friendly lovers out there.

This dish is macro friendly and low-fat!

If you’re concerned with keeping the fats lower, you’ll want to compare labels when picking out your feta. I didn’t want to grab a “low-fat” option since I couldn’t bare to risk it lacking creaminess! But I found this Odyssey chunk feta packed in water with just 4 fat per oz and it was amazing. I’ve seen some from 5-8 grams, so if you’re wanting to keep your fat low, make sure to check the label before you buy it. If yours has a little more, no big deal, just factor in a tiny bit more fat to your serving if you’re a tracker.

How to Make Your Baked Feta Spaghetti Squash

Try this easy and healthy bake feta spaghetti squash dish.

First, you’ll cook your spaghetti squash using your preferred method. It can be done in the oven, instant pot, or microwave. It’s up to you! I share the details on each method in my recipe card, so keep scrolling if you want to check it out! 

Once your spaghetti squash is cooked, let it cool, then shred the strands with a fork. 

While your squash is cooling, preheat the oven 425 degrees. Place your 4 oz. block of feta cheese in the center of a 9×13 pan. Arrange your whole cherry tomatoes, chopped peppers and onions, and half of your basil around the cheese. Sprinkle with your seasonings and drizzle your olive oil, or spray on a mist of olive oil spray.

Bake for 45 minutes, or until your cherry tomatoes are bursting and the cheese is slightly browned on top. (I didn’t believe that block of cheese could morph into a luscious, creamy sauce but just WAIT.)

Remove the pan from the oven and mix in your garlic and the rest of the basil. Smash your tomatoes as you stir it all around and get it all incorporated. Watch magic happen.

Once all of that is mixed, mix in your spaghetti squash strands. Last, top with additional basil and some reduced fat feta cheese if desired.

Feel free to add a meat of your choice for additional protein. Grilled chicken or shrimp go beautifully!

What You’ll Need for Your Baked Feta Spaghetti Squash

Don't mix for too long or else it'll get too gooey.
  • Feta cheese
  • Cherry tomatoes
  • Bell pepper
  • Red Onion
  • Salt
  • Red Pepper
  • Basil
  • Olive oil
  • Garlic (frozen cubes or minced)
  • Spaghetti squash
Everyone will love this baked feta spaghetti squash dish.

I could say my whole family loves spaghetti squash, but the truth is, I make two pans of the baked feta, toss spaghetti squash into mine, and pasta into theirs! A loaf of crusty bread and a simple salad on the table… everyone’s happy.


If you’re into this, you’ll love my creamy cauliflower spaghetti squash recipe– a favorite from my new Macro Friendly One-Dish Meal book. But you can also find it here

If you want to know more recipes like this, follow me on Instagram @lillieeatsandtells.

Try my low-fat feta spaghetti squash dish.

Baked Feta Spaghetti Squash

A lighter twist on the viral baked feta pasta! Thanks to Grilled Cheese Social for the original recipe!
5 from 4 votes
Author Lillie
Course Casserole
Cuisine American, Italian
Prep Time 30 minutes
Cook Time 1 hour 30 minutes
Total Time 2 hours
Servings 3
Calories 205 kcal


  • 4 oz block of feta mine was just 4 fat per oz*
  • 2.5 cups cherry tomatoes 530 g
  • ½ bell pepper thinly sliced (80 g)
  • ¼ red onion thinly sliced (80 g)
  • 1 tsp kosher salt
  • Pinch of red pepper
  • ¼ cup basil thinly sliced, divided (8 g)
  • ½ Tbsp olive oil 7 g- spray works too
  • 5 frozen cubes of garlic or minced cloves
  • 1 small spaghetti squash 530 g strands after cooked


  • Cook spaghetti squash using your favorite method. 
  •  Roast: My favorite is slicing in half across the shorter axis (I’m new to this and it makes chopping it in half a breeze, while keeping the strands longer.) Remove seeds. Spray with olive spray, season liberally with kosher salt and pepper. Roast face down on parchment or foil at 425 for about 40 minutes or until tender, but still “al dente.” Use a fork to remove strands.
  • Instant Pot: Place your steam basket or trivet in the bottom of your IP and add 1 cup water. Cut your squash in half across the short axis, remove seeds, and place cut side up. Cook high pressure for 6 minutes. When it’s done, release steam immediately and open as soon as it will allow to avoid mushy squash! Use a fork to remove strands.
  •  Microwave: When I’m really feeling rushed or lazy: Poke the squash in several places with a fork or knife, microwave for 7-10 minute, rotating and checking halfway through, and every couple of minutes after. If you’re not careful and there’s too much pressure inside, it can explode! So be careful if you use this method. When it’s done, hold with a hot pad while cutting in half. Scoop out seeds and shred the squash with a fork.

 Baked Feta:

  • Pre-heat oven to 425. In a 9×13 pan (or larger) place a 4 oz block of feta cheese in the middle. I find the feta packed in water to be the creamiest after baked.  Add your whole cherry tomatoes, sliced bell pepper, sliced onions, seasoning, and half the basil to the pan, arranged around the cheese. Drizzle with a half Tbsp of olive oil or spray with 7 grams.
  • Bake for 45 minutes, or until tomatoes are blistering and bursting, and cheese is slightly browned on top. Remove from oven and add garlic, and the rest of the basil. Stir together so your feta becomes a creamy sauce, smashing tomatoes as you combine it all.
  • Add spaghetti squash strands to the pan, and get everything incorporated. Garnish with more basil and optional extra crumbled feta (a good place for reduced fat or fat-free options to add more protein with little, to no fat.)  Grilled chicken or shrimp goes perfectly of course!


  • I kept this recipe meatless.  This way you can choose how much and what kind, if any, you’d like to add!
  • I did not use a “low-fat” feta for this, but I did find a brand packed in water with only 4 fat per oz. I’ve seen some for 5 and up to 8. So if you’re trying to keep the fats low, you’ll want to compare labels!
  • To log in My Fitness Pal: Search Lillie Eats and Tells Baked Feta Spaghetti Squash


Serving: 363gCalories: 205kcalCarbohydrates: 23gProtein: 10.4gFat: 8.3gFiber: 3.7g
Keywords baked casseroles, baked feta spaghetti squash, dinner, instant pot, spaghetti squash

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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Recipe Rating


  1. 5 stars
    Yum! So good – I made with sautéed mushrooms for a perfect meatless Monday meal! Made the pad Thai last week and was so good too – thank you!

  2. This is on weekly rotation at my house. It’s fantastic. If you love feta, even if you don’t, you will love this!! So easy to make as well.

  3. 5 stars
    Great idea to cut the squash crosswise- MUCH easier! Recipe came together brilliantly. I put the garlic in with the tomato mix so it roasts too. Perfect for making ahead – I put the completed covered dish back in the oven at 350 for 20 min. Looking forward to leftovers!

  4. 5 stars
    Love this recipe. I serve mine over spaghetti squash and the rest of my family eats it with pasta. I also serve with some skillet cooked chicken- so good! Thanks for sharing!

  5. So so good! I’d never tried spaghetti squash and was skeptical but it was delicious. I used TJ’s spicy chicken sausage, half a jalapeno, and added a bit more red pepper flakes for an extra kick. Looking forward to making your pad thai recipe as well!

  6. 5 stars
    Delicious!! This turned out really well and the whole family liked it. We had it with grilled chicken. YUM!