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Try my low-fat feta spaghetti squash dish. www.lillieeatsandtells.com
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5 from 4 votes

Baked Feta Spaghetti Squash

A lighter twist on the viral baked feta pasta! Thanks to Grilled Cheese Social for the original recipe!
Prep Time30 minutes
Cook Time1 hour 30 minutes
Total Time2 hours
Course: Casserole
Cuisine: American, Italian
Keyword: baked casseroles, baked feta spaghetti squash, dinner, instant pot, spaghetti squash
Servings: 3
Calories: 205kcal
Author: Lillie


  • 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 9x13 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: 363g | Calories: 205kcal | Carbohydrates: 23g | Protein: 10.4g | Fat: 8.3g | Fiber: 3.7g