Feta Spaghetti Squash Recipe

In recent years, spaghetti squash has gone from a niche, low-carb substitute to a celebrated star in its own right. With its naturally stringy, pasta-like interior and mild, nutty flavor, this golden gourd has become a staple in the kitchens of health-conscious food lovers, creative home cooks, and anyone looking to lighten up classic comfort dishes without sacrificing taste. But when paired with bold Mediterranean ingredients—like tangy, creamy feta cheese, juicy cherry tomatoes, fresh herbs, and a drizzle of olive oil—spaghetti squash transforms into something far greater than a pasta alternative. It becomes a vibrant, nourishing, and deeply satisfying meal.

This Feta Spaghetti Squash recipe is a love letter to simple ingredients done well. Inspired by the viral baked feta pasta trend that took the internet by storm, this version swaps traditional noodles for roasted spaghetti squash, giving the dish a nutritious edge and a unique texture. Each forkful is a medley of creamy, roasted feta, sweet tomatoes that burst with flavor, and golden strands of squash that soak up the sauce like tiny ribbons of flavor.

But beyond the trend factor, there’s something timeless and soulful about this dish. It echoes the heart of Mediterranean cooking—fresh vegetables, quality cheeses, and a focus on balance, brightness, and real food. It’s a dish that nourishes as it comforts, satisfying both the palate and the body.

Whether you’re trying to cut down on refined carbs, eat more vegetables, explore new textures, or simply try something different, this recipe is a perfect place to start. It’s easy enough for a weeknight dinner but elegant enough to serve at a dinner party. It can be vegetarian, gluten-free, and easily adaptable to suit your preferences. Add olives for a briny bite, roasted garlic for depth, or spinach for extra greens—the canvas is yours.

In this comprehensive guide, we’ll walk you through everything you need to know to master this dish: from selecting the perfect squash and roasting it to perfection, to choosing the right kind of feta, building a balanced sauce, and serving it in stunning, satisfying ways. Along the way, we’ll dive into the nutritional benefits, the science behind the texture, helpful substitutions, and even ideas for leftovers and meal prep.

If you’ve never tried spaghetti squash, this recipe might just convert you. And if you’re already a fan, it will likely become a new favorite—comforting, wholesome, and just indulgent enough.

Let’s begin with an exploration of the star ingredients—spaghetti squash and feta—and discover what makes this combination so irresistible.

Step-by-Step Instructions

Step 1: Gather and Prepare Your Ingredients

Essential Ingredients:

• 1 medium spaghetti squash (about 2½–3 pounds)

• 1 block of feta cheese (about 7–8 ounces), preferably whole and full-fat

• 1½–2 cups cherry tomatoes (or grape tomatoes), halved if large

• 2–3 tablespoons extra virgin olive oil

• 2 cloves garlic, minced or grated

• ½ teaspoon dried oregano or thyme (optional)

• Salt and freshly ground black pepper, to taste

• Fresh basil, parsley, or spinach (optional, for garnish or added greens)

Optional Add-Ins:

• Crushed red pepper flakes for heat

• Kalamata olives for briny depth

• Roasted red peppers for sweetness

• Lemon zest or juice for brightness

• Toasted pine nuts for texture

Step 2: Preheat the Oven and Prepare the Squash

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it.

2. Cut the spaghetti squash in half lengthwise. This will reveal the seeds and center pulp.

   • Use a sharp, sturdy knife and take your time. Squash can be tough to cut, so carefully stabilize it with one hand and slice downward.

3. Scoop out the seeds and surrounding stringy pulp using a spoon. Discard or save seeds for roasting if desired.

4. Drizzle the cut sides with olive oil, and season with a pinch of salt and pepper.

5. Place the squash halves cut side down on the prepared baking sheet.

Roasting Note: Cooking the squash cut-side down traps steam inside and caramelizes the surface, resulting in more flavorful and tender strands.

Step 3: Roast the Squash

1. Roast the squash in the preheated oven for 35–45 minutes, depending on its size and your desired texture.

   • For firmer strands: 30–35 minutes

   • For softer, more tender strands: 40–45 minutes

2. You’ll know it’s done when the squash is easily pierced with a fork and the skin begins to wrinkle or brown slightly.

3. Remove from oven and let it rest cut side up for 5–10 minutes, until cool enough to handle.

Tip: Don’t over-roast. Mushy squash won’t hold the “spaghetti” texture as well in the final dish.

Step 4: Prepare the Feta and Tomato Bake

While the squash is roasting, prepare the feta mixture on a separate sheet or baking dish.

1. In a medium oven-safe baking dish (8×8 or similar), place the block of feta in the center.

2. Surround the feta with cherry tomatoes and drizzle everything with olive oil.

3. Sprinkle with minced garlic, a pinch of dried herbs (oregano or thyme), salt, pepper, and optional red pepper flakes.

4. Gently toss the tomatoes in the oil to coat, keeping the feta block centered.

Step 5: Bake the Feta Mixture

1. About 10–15 minutes before the squash is done roasting, place the feta dish in the same 400°F oven.

2. Bake for 20–25 minutes, or until:

   • The tomatoes have burst and released their juices

   • The feta is soft and slightly golden on top

   • The oil is bubbling and fragrant

3. Optionally, broil for the final 2–3 minutes to brown the feta slightly, watching carefully to avoid burning.

Step 6: Scrape the Spaghetti Squash

1. Once the squash has cooled enough to handle, use a fork to scrape the flesh from edge to edge.

   • Start at one end and pull gently toward the other. The flesh will come out in long, spaghetti-like strands.

2. Transfer the strands into a large mixing bowl or directly into the feta dish if it’s large enough.

Don’t discard the squash skins just yet! You can use them as serving vessels if you want a rustic presentation.

Step 7: Combine the Squash with the Baked Feta

1. Use a spoon or fork to gently mash the feta and mix it with the roasted tomatoes and oil. It will transform into a creamy, cheesy sauce.

2. Add the scraped spaghetti squash and toss everything together until well combined.

   • The squash will absorb the flavorful oil and feta, creating a luscious, savory blend.

3. Taste and adjust seasoning. You may want more salt, pepper, or lemon juice to balance the richness.

Optional:

• Stir in fresh chopped basil or parsley for brightness.

• Add sautéed spinach or kale for extra greens.

• Sprinkle with lemon zest for a lift of citrus.

Step 8: Serve and Garnish

You have a few beautiful ways to serve:

• Stuff the mixture back into the squash shells for an elegant, edible bowl presentation.

• Scoop into shallow pasta bowls and top with additional herbs, olive oil, or feta crumbles.

• Add texture with toppings: Try toasted pine nuts, breadcrumbs, or crushed pistachios.

Garnish Suggestions:

• Chopped fresh basil or mint

• Extra feta crumbles

• Drizzle of chili oil or balsamic glaze

• Microgreens or arugula for a peppery bite

Serving Suggestions:

This dish is hearty enough to serve as a main, but pairs well with:

• A simple arugula salad with lemon vinaigrette

• Warm pita or crusty bread

• Roasted chickpeas or white beans for added protein

• Grilled chicken or shrimp for omnivores