Easy Baked Feta Spaghetti Squash

This easy baked feta spaghetti squash is a low-carb, more balanced take on the viral baked feta pasta. It contains the same incredible flavors with the addition of chicken sausage to provide some additional protein and spaghetti squash to provide additional color, fiber and nutrients to the dish!

This recipe is great to enjoy year round and if you love this one pan dish, you will love my healthier one pot easy turkey lasagna soup, my one pan creamy chicken lemon orzo, or my one pan chicken feta orzo.

Ingredients

• Medium Spaghetti Squash: lower carb vegetable that is packed in fiber and nutrients and resembles spaghetti when cooked.
• Avocado Oil: high smoke point and heart healthy oil perfect for high temperature cooking
• Salt & Pepper, To Taste
• Baby Tomatoes
• Feta Cheese, Cubed or Crumbled: Adds a salty creaminess to the dish
• Garlic Cloves, Minced
• Chicken sausage: Adds a lean protein to the dish

Optional:

• Garnish with Freshly Shredded Basil: for color and flavor.

See recipe card for quantities.

Instructions

1. Pre-heat your oven to 400 F and set your rack to the middle position.
2. Poke holes in to the spaghetti squash with a fork and microwave the spaghetti squash for 7-8 minutes depending on the size of your squash to help soften the shell and allow for easier and safer cutting as well as shorten bake time!
3. Cut your butternut squash in half length wise and remove the seeds on the inside of the squash using a spoon. Place your spaghetti squash open faced into a casserole dish.
4. Drizzle the squash with avocado oil and season with salt and pepper, to taste. Make sure not to over salt as the feta will add some additional saltiness to the dish!
5. Next, add in your baby tomatoes followed by your chunks of feta. Drizzle with more avocado oil, season with salt and pepper and then add in your minced garlic on top. Next, add in your sliced chicken sausage on top in an even layer and then cover your pan with foil before placing in the oven.
6. Bake for 30 minutes covered and then uncover and bake for 20-30 minutes until your spaghetti squash is is fork tender and appears cooked through.
7. Use two forks to shred the spaghetti squash into strands. Burst the baby tomatoes and mix all the feta and chicken sausage until everything is well combined and the feta is evenly distributed. Top with shredded basil and serve in the spaghetti squash boats. Alternatively, you can serve in a regular dish!

Hint:if your spaghetti squash is extra large and you need additional time to cook the spaghetti squash past the 60 minutes, make sure to recover the casserole dish with foil to prevent the sausage from overcooking and burning.

Substitutions

• Feta Cheese - feel free to use boursin cheese instead of feta
• Chicken Sausage- I used chicken apple sausage but feel free to use your favorite chicken sausage. I personally like Trader Joe's brand or Aiddell's sausage.
• Dairy-Free- use dairy-free feta or boursin to make this dish dairy-free.
• Vegetarian- skip the chicken sausage to make this dish vegetarian.

This dish is already gluten-free on its own.

Variations

• Spicy - add chili pepper flakes to make this dish spicy!
• Spaghetti Squash - use your favorite pasta or spaghetti instead of in addition to your spaghetti squash. Choose a chickpea pasta for additional protein and fiber.

This dish is already toddler and kid-friendly on it's own!

Equipment

All you need to make this baked feta spaghetti squash:

• 9×13 Ceramic Baking Dish: This is a similar ceramic baking dish to the one I have!

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Storage

You can store leftovers in an air-tight container in the fridge for up to 4 days!

Dinner

Looking for other easy dinner recipes like this? Try these:

Jump to: Recipe

Easy Baked Feta Spaghetti Squash

This easy baked feta spaghetti squash is a low-carb, more balanced take on the viral baked feta pasta. It containers the same incredible flavors with the addition of chicken sausage to provide some additional protein and spaghetti squash to provide additional color, fiber and nutrients to the dish!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 1 hour hr 7 minutes mins

Total Time 1 hour hr 17 minutes mins

Course Dinner, Lunch, Main Course

Cuisine American

Servings 2

Calories 564 kcal

Equipment

• 1 9x13 Casserole Dish

Ingredients

  

1x2x3x

• 1 Medium Spaghetti Squash
• 2 Tablespoons Avocado Oil Drizzled
• Salt & Pepper To Taste
• 1 Cup Baby Tomatoes
• 4 Ounces Feta Cheese Cubed or Crumbled (Half a Block)
• 3 Garlic Cloves Minced
• 2 Chicken Sausage Links I used Trader Joe's Apple Chicken Sausage

Optional

• Garnish with Freshly Shredded Basil: for color and flavor.

Get ingredients with

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Instructions

 

• Pre-heat your oven to 400 F and set your rack to the middle position.
• Poke holes in to the spaghetti squash with a fork and microwave the spaghetti squash for 7-8 minutes depending on the size of your squash to help soften the shell and allow for easier and safer cutting as well as shorten bake time! 
• Cut your butternut squash in half length wise and remove the seeds on the inside of the squash using a spoon. Place your spaghetti squash open faced into a casserole dish.
• Drizzle the squash with avocado oil and season with salt and pepper, to taste. Make sure not to over salt as the feta will add some additional saltiness to the dish!
• Next, add in your baby tomatoes followed by your chunks of feta. Drizzle with more avocado oil, season with salt and pepper and then add in your minced garlic on top. Next, add in your sliced chicken sausage on top in an even layer and then cover your pan with foil before placing in the oven.
• Bake for 30 minutes covered and then uncover and bake for 20-30 minutes until your spaghetti squash is fork tender and appears cooked through.
• Use two forks to shred the spaghetti squash into strands. Burst the baby tomatoes and mix all the feta and chicken sausage until everything is well combined and the feta is evenly distributed. Top with shredded basil and serve in the spaghetti squash boats. Alternatively, you can serve in a regular dish!
• Hint:if your spaghetti squash is extra large and you need additional time to cook the spaghetti squash past the 60 minutes, make sure to recover the casserole dish with foil to prevent the sausage from overcooking and burning.

Video

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A post shared by Christina Klapper, RDN | Easy Dinners (@easyeatsdietitian)

Notes

Scroll up for substitutions, variations, and storage tips! 

 

If you make this recipe, please don't forget to leave a rating and review! It would mean so much to me! 

Nutrition

Calories: 564kcalCarbohydrates: 47gProtein: 23gFat: 35gSaturated Fat: 12gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 100mgSodium: 1073mgPotassium: 751mgFiber: 8gSugar: 20gVitamin A: 1440IUVitamin C: 22mgCalcium: 406mgIron: 2mg

Keyword feta baked spaghetti squash, tiktok pasta

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FOOD SAFETY

• Cook to a minimum temperature of 165 °F (74 °C)
• Don’t leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Use oils with high smoking point to avoid harmful compounds
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.