– Prep Time: 5 minutes
– Cooking Time: 25 minutes
– Total Time: 30 minutes
– Cost per Serving: $3-$5
– Calorie Count per Serving: ~320 kcal
The viral Baked Feta Pasta took the internet by storm, and for a good reason—it’s creamy, tangy, and incredibly easy to make! But what if you’re on a low-carb or keto diet? No worries—I’ve got you covered with this low-carb baked feta pasta that’s just as delicious as the original, minus all the carbs!
By swapping out traditional pasta for zucchini noodles, spaghetti squash, or shirataki noodles, you still get that rich, cheesy, garlicky sauce without the carb overload. Ready to dig in? Let’s do it!
Why You’ll Love This Baked Feta Pasta Recipe
It’s unbelievably easy to make
With just a handful of ingredients and one baking dish, this recipe couldn’t be simpler. No complicated steps, no fancy techniques—just bake, mix, and enjoy.
Packed with rich, creamy flavor
The combination of melty feta, roasted tomatoes, and garlic creates a bold, tangy, and savory sauce that coats every bite. It’s the kind of meal that tastes like it took hours to make—but really, it’s ready in 30 minutes.
Completely customizable
This dish is a blank canvas for your favorite add-ins. Want more protein? Toss in grilled chicken or shrimp. Love extra heat? Add red pepper flakes or chili oil. Prefer a Mediterranean twist? Throw in olives or sun-dried tomatoes.
Low-carb but just as satisfying
Missing pasta? You won’t even notice with zucchini noodles, spaghetti squash, or shirataki noodles. They soak up the creamy feta sauce just like traditional pasta—but without the carb crash.
Perfect for meal prep
This dish stores well and reheats beautifully, making it great for leftovers. Whip up a batch on Sunday, and you’ve got a quick and delicious meal ready to go for the next few days.
- Whether you’re following a low-carb lifestyle or just looking for an easy, flavorful dinner, this baked feta pasta is a total winner!
Ingredients & Substitutions
Tomatoes
Cherry or grape tomatoes are best for this recipe. Their natural sweetness intensifies as they roast, and when they burst, they create a juicy, flavorful sauce. If you’re out of cherry tomatoes, diced Roma tomatoes can work too, but the texture will be slightly different.
Feta Cheese
A block of feta cheese is the way to go! It melts into a rich, creamy sauce when baked. Crumbled feta won’t give you the same smooth consistency. If you want a milder flavor, try using goat cheese instead.
Pasta Substitute
Traditional pasta is swapped out for low-carb alternatives in this recipe. Choose from:
- Zucchini noodles (zoodles) – Light, fresh, and super easy to prepare.
- Spaghetti squash – Naturally sweet with a great pasta-like texture.
- Shirataki noodles – The lowest-carb option, with a neutral flavor that soaks up the sauce.
Seasoning & Herbs
Olive oil, garlic, salt, and black pepper are the essentials. Fresh basil adds the perfect finishing touch, but you can also experiment with:
- Fresh oregano – Adds an earthy, Mediterranean touch.
- Red pepper flakes – A little heat makes everything better.
- Roasted garlic – For an even deeper, caramelized flavor.
Pro Tip: Want an extra umami boost? Toss in some chopped kalamata olives or sun-dried tomatoes before baking!
How to Make Low-Carb Baked Feta Pasta
Step 1: Prep the Feta & Tomatoes
Grab an oven-safe baking dish like this one. Add the cherry tomatoes, drizzle with olive oil, season with salt and pepper, and toss everything to coat.
Place the block of feta cheese right in the center of the dish. You can either flip it a couple of times to coat it with oil or just drizzle a little extra on top. Finish with a few cracks of black pepper and a sprinkle of red pepper flakes if you like a bit of heat.
Step 2: Bake Until Bubbly
Pop the dish into a 400°F (200°C) oven and bake for 20-25 minutes, until the tomatoes are soft and bursting, and the feta is golden and melty. At this point, your kitchen will smell absolutely amazing!
Step 3: Add Fresh Flavor
Right when it comes out of the oven, stir in the minced garlic and fresh basil leaves. The heat from the dish will gently soften the garlic and release the basil’s aroma, making everything even more delicious.
Step 4: Mix in Your Pasta Substitute
Now, it’s time to add your low-carb pasta alternative:
- Zucchini noodles? Toss them in raw and mix well—the heat from the sauce will soften them just right.
- Spaghetti squash? Roast it ahead of time and scrape the strands directly into the dish.
- Shirataki noodles? Make sure they’re well-rinsed and pan-fried before mixing them in.
Give everything a good stir until the feta and tomatoes turn into a creamy, dreamy sauce that perfectly coats your noodles. Garnish with extra basil and dig in!
Calorie Count per Serving
| Ingredient | Calories |
|---|---|
| Feta Cheese (2 oz) | 150 kcal |
| Cherry Tomatoes (½ cup) | 15 kcal |
| Olive Oil (1 tbsp) | 120 kcal |
| Zucchini Noodles | 20 kcal |
| Garlic & Seasonings | 15 kcal |
| Total per Serving | 320 kcal |
Tips for the Best Low-Carb Baked Feta Pasta
Use the freshest ingredients
With such a simple ingredient list, quality matters! Go for fresh cherry or grape tomatoes instead of canned ones, full-fat block feta instead of crumbles, and always use fresh basil and garlic for the best flavor. And don’t skimp on the extra virgin olive oil—it’s the base of your sauce!
Don’t overcook your low-carb noodles
If you’re using zucchini noodles, give them a quick sauté (1-2 minutes max) or just toss them in raw—they’ll soften in the warm sauce. Shirataki noodles need a good rinse and dry pan-fry to improve their texture. Spaghetti squash should be roasted just until tender but not mushy.
Let the feta and tomatoes do their magic
For the creamiest sauce, bake everything until the tomatoes burst and the feta looks golden and melty. If your tomatoes aren’t breaking down enough, you can broil for 2 minutes at the end to get them extra blistered and juicy.
Customize it to your taste
Want a flavor boost? Try adding:
- A handful of olives for a Mediterranean twist.
- A drizzle of balsamic glaze for a little sweetness.
- Extra red pepper flakes if you like some heat.
Make it a stovetop recipe
Short on time? You can make this on the stovetop instead! Just sauté the tomatoes with olive oil over medium-low heat until they burst, then stir in the feta until it melts into a creamy sauce. This method takes about 10 minutes and works just as well!
Add Protein for a Complete Meal
Want to make this dish heartier? Adding protein is a great way to turn it into a complete, satisfying meal while keeping it low-carb.
Chicken is always a good idea
Grilled or roasted chicken breast works beautifully here. For extra flavor, season it with garlic, oregano, and a squeeze of lemon before cooking. If you prefer something juicier, chicken thighs add even more richness to the dish.
Seafood lovers, this one’s for you
Shrimp is a perfect match for the creamy, garlicky feta sauce. Toss them onto the baking dish in the last 10 minutes of cooking so they stay tender. If you love salmon, a pan-seared fillet on top of your feta pasta is a game-changer.
If you’re craving more delicious low-carb meals, these recipes are perfect to try next!
Smoked Meatloaf Recipe – A smoky, juicy, and flavorful meatloaf that’s keto-friendly and packed with protein.
Red Lobster Stuffed Mushrooms Recipe – Cheesy, garlicky, and absolutely addictive, these stuffed mushrooms make the perfect low-carb appetizer!
Go bold with sausage or bacon
For a punch of flavor, try crumbled Italian sausage or chorizo. Cook it separately and mix it in at the end for the best texture. If you love crispy bits, bacon crumbles add a smoky, salty crunch that takes this dish to another level.
Want a vegetarian protein boost?
To keep it meat-free while still adding protein, try tofu or tempeh. Cut into cubes and roast them in the oven alongside the feta and tomatoes for a perfectly seasoned bite.
No matter which protein you choose, mix it in at the end so it stays juicy and flavorful!
FAQ
Can I use a different cheese instead of feta?
Yes! If you’re not a fan of feta, goat cheese is a great substitute for a similar creamy texture with a bit more tang. You can also try cream cheese or ricotta for a milder, smoother sauce. Just keep in mind that the texture and flavor will change slightly.
What’s the best low-carb pasta substitute?
It depends on your preference! Zucchini noodles (zoodles) are fresh and light, while spaghetti squash has a naturally sweet, slightly firm texture. If you want something closest to traditional pasta, shirataki noodles or hearts of palm pasta are great options.
How do I prevent my zoodles from getting watery?
Zucchini noodles release a lot of moisture, so the key is to avoid overcooking them. The best method? Toss them raw into the warm feta sauce right before serving. If you prefer them softer, sauté them for just 1-2 minutes in a dry pan before mixing them in.
If you love creamy, cheesy, and flavorful dishes but want to stay low-carb, this Baked Feta Pasta is a game-changer! Try it out and let me know what pasta substitute worked best for you. 💬 Drop a comment below and share your experience!
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Baked Feta Pasta Recipe (Low-Carb & Keto-Friendly)
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This low-carb baked feta pasta is just as creamy and delicious as the viral version—but without the carbs! Made with zucchini noodles, spaghetti squash, or shirataki noodles, this easy one-pan dish is packed with roasted cherry tomatoes, tangy feta cheese, and fresh basil. A perfect keto-friendly, gluten-free alternative to traditional pasta that’s ready in just 30 minutes!
Ingredients
For the Baked Feta Sauce:
1 block (8 oz) feta cheese (full-fat for best texture)
2 cups cherry tomatoes (or grape tomatoes)
3 tbsp extra virgin olive oil
2 cloves garlic, minced
1 tsp dried oregano (or Italian seasoning)
½ tsp red pepper flakes (optional, for spice)
Salt & black pepper, to taste
Fresh basil leaves, for garnish
For the Pasta Substitute:
2 medium zucchinis, spiralized (or)
1 small spaghetti squash, roasted & scraped (or)
1 pack (8 oz) shirataki noodles, rinsed & drained
Instructions
Bake the Feta & Tomatoes
- Preheat your oven to 400°F (200°C).
- In an oven-safe baking dish, toss cherry tomatoes with olive oil, oregano, red pepper flakes, salt, and black pepper.
- Place the block of feta cheese in the center. Drizzle with a little extra olive oil.
- Bake for 20-25 minutes, until the tomatoes burst and the feta is soft and golden.
Prepare the Low-Carb Pasta
- Zucchini noodles: Lightly sauté for 1-2 minutes in a dry pan to remove excess moisture.
- Spaghetti squash: Roast at 400°F for 40 minutes, then scrape into strands.
- Shirataki noodles: Rinse well, then pan-fry for 3-5 minutes to remove excess liquid.
Mix Everything Together
- Remove the baking dish from the oven.
- Stir in minced garlic and fresh basil while the dish is still hot.
- Toss in your low-carb pasta and mix until well coated.
- Serve immediately, garnished with extra basil.
Notes
For extra flavor, add: kalamata olives, sun-dried tomatoes, or roasted bell peppers.
Want more protein? Mix in grilled chicken, shrimp, or crispy bacon.
Make it dairy-free: Swap feta for almond-based or cashew cheese.
Storing leftovers: Store in an airtight container in the fridge for up to 3 days. Reheat gently on the stovetop with a splash of olive oil.
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Category: Main Feast
- Method: Baking
- Cuisine: Mediterranean, Keto
Nutrition
- Serving Size: 1 plate
- Calories: 320 kcal
- Sugar: 4g
- Sodium: 450mg
- Fat: 26g
- Saturated Fat: 10g
- Unsaturated Fat: 15g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 12g
- Cholesterol: 40mg
Keywords: baked feta pasta, keto pasta, low-carb pasta, zucchini noodles recipe, keto baked feta, gluten-free pasta dish, healthy baked feta pasta, easy keto dinner
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