Table of Contents: Baked Feta Zoodles
Baked Feta Zoodles
Looking for a healthy, low-carb alternative to pasta that doesn’t skimp on flavor? Baked feta zoodles have taken the food scene by storm, and for good reason. This dish combines creamy, oven-roasted feta cheese with tangy tomatoes and crisp spiralized zucchini noodles (zoodles) to create a light yet incredibly satisfying meal.
In this article, we’ll dive into everything you need to know about this trending dish—from how to bake feta just right to the secrets behind non-soggy zoodles, plus nutrient breakdowns, variation ideas, and expert tips.
Looking for inspiration? Try this amazing low-carb comfort dish that perfectly complements baked feta zoodles.
What Are Baked Feta Zoodles?
The Origin of the Viral Feta Pasta Trend
The baked feta craze began in Finland and quickly exploded on TikTok. Originally made with pasta, cherry tomatoes, and a block of feta cheese, people started customizing it with everything from spices to different veggie bases.
Why Zucchini Noodles Are the Perfect Low-Carb Base
Zoodles—zucchini noodles—are spiralized strips of zucchini used as a substitute for pasta. They’re gluten-free, low-calorie, and an excellent way to add veggies to your meals.
Benefits of Combining Baked Feta and Zoodles
This combination gives you the creamy, tangy richness of feta with the light crunch of zoodles. It’s satisfying without being heavy—perfect for keto or low-carb lifestyles.
Ingredients Needed for Baked Feta Zoodles
Main Ingredients List with Low-Carb Swaps
| Ingredient | Description |
|---|---|
| Zucchini (2-3) | Spiralized for the zoodles |
| Feta Cheese (1 block) | Full-fat or reduced-fat |
| Cherry Tomatoes (1 pint) | Juicy and tangy |
| Olive Oil (3 tbsp) | For roasting and richness |
| Garlic (2 cloves) | Adds depth |
| Basil (fresh) | For garnish and fresh flavor |
Optional: Lemon zest, red pepper flakes, olives, or spinach.
Best Feta Cheese Types to Use
Greek feta made from sheep’s milk is ideal for creaminess. You can also use goat’s milk feta for a sharper taste.
Optional Mix-ins for Flavor Boosts
- Kalamata olives
- Roasted bell peppers
- Sundried tomatoes
- Capers
Step-by-Step Recipe to Make Baked Feta Zoodles
Preparing Your Zucchini Noodles Correctly
Use a spiralizer to create long, even zoodles. Pat them dry with paper towels and lightly salt them to draw out excess moisture. Let sit for 10 minutes, then pat dry again.
Baking the Feta and Tomatoes to Creamy Perfection
Preheat your oven to 400°F (204°C). In a baking dish, place the block of feta in the center, surrounded by cherry tomatoes and garlic. Drizzle olive oil, sprinkle pepper and red chili flakes, and roast for 30 minutes or until the feta is golden and tomatoes burst.
Combining Everything for Optimal Taste
Remove the dish from the oven and mash the feta and tomatoes into a creamy sauce. Toss in the zoodles and mix gently until coated. Let sit for 2 minutes so the zoodles slightly soften without overcooking.
Pro Tips to Avoid Soggy Zoodles
The Best Techniques to Keep Zucchini Noodles Firm
- Salt and drain your zoodles before cooking.
- Never add raw zoodles to a hot sauce for more than 2 minutes.
- Serve immediately to avoid moisture buildup.
Tools and Kitchen Hacks That Help
- Use a vegetable spiralizer for uniform noodles.
- A salad spinner helps remove extra water.
- Paper towels or a clean tea towel work well for pressing moisture.
Common Mistakes to Avoid
- Overcooking the zoodles
- Not draining excess moisture
- Using old, mushy zucchinis
Nutritional Breakdown of Baked Feta Zoodles
Calorie and Carb Comparison vs. Traditional Pasta
| Item | Calories | Carbs | Protein |
|---|---|---|---|
| Baked Feta Zoodles | ~280 | ~10g | ~12g |
| Regular Pasta (1 cup) | ~220 | ~43g | ~7g |
Zoodles cut carb content by over 75%, making them perfect for low-carb diets.
Macronutrient Profile per Serving
- Fat: 22g
- Protein: 12g
- Net Carbs: 8-10g
- Fiber: 2g
Why This Dish Is Keto and Diabetic-Friendly
Low in sugar and refined carbs, baked feta zoodles stabilize blood sugar levels while still being delicious.
Flavor Variations & Add-Ins
Mediterranean Twist with Olives and Artichokes
Add sliced Kalamata olives, marinated artichoke hearts, and fresh oregano for a bold Mediterranean taste.
Spicy Version with Chili Flakes and Jalapeños
Craving heat? Toss in thinly sliced jalapeños and an extra pinch of red chili flakes.
Protein-Packed Version with Grilled Chicken or Shrimp
Add grilled shrimp or chopped grilled chicken breast for a complete meal. Don’t miss our shrimp recipe that pairs perfectly.
Serving Suggestions and Pairings
Best Sides to Serve with Baked Feta Zoodles
- Garlic-roasted cauliflower
- Cucumber yogurt salad
- Steamed green beans
Wine and Beverage Pairings
Pair it with a crisp white wine like Sauvignon Blanc or a sparkling water with lemon.
How to Plate It Like a Pro
Twirl zoodles high on the plate, spoon sauce in the center, and top with fresh basil and crumbled feta.
How to Store and Reheat Baked Feta Zoodles
Refrigeration and Shelf-Life Tips
Store leftovers in an airtight container in the fridge for up to 3 days.
Best Reheating Methods to Retain Texture
Reheat in a skillet on low heat. Avoid microwaving—it can make zoodles soggy.
Can You Freeze Baked Feta Zoodles?
Freezing is not recommended. Zucchini contains a lot of water and will turn mushy.
Health Benefits of Zucchini and Feta Cheese
Zucchini’s Role in Weight Management and Gut Health
Rich in water and fiber, zucchini helps with digestion and keeps you full.
Feta’s Calcium and Probiotic Benefits
Feta contains calcium and live cultures that aid bone health and gut function.
Why This Combo Supports a Healthy Diet
Together, they offer balanced macros, low glycemic load, and tons of flavor.
People Also Ask: Baked Feta Zoodles
What temperature do you bake feta pasta?
Bake at 400°F (204°C) for 25–30 minutes, or until the feta softens and turns golden.
How to prevent zucchini noodles from getting soggy?
Salt, drain, and pat dry zoodles before cooking. Only mix them into hot sauce briefly—just enough to warm.
What is baked feta like?
Creamy, tangy, and slightly salty. When baked, it becomes soft and spreadable, perfect for mixing into sauces.
Should zucchini noodles be cooked?
Zoodles don’t need much cooking. Warming them in the sauce for a minute or two is enough.
Conclusion
Baked feta zoodles are the ultimate answer for those seeking a quick, flavorful, and low-carb meal. They deliver on taste, texture, and nutrition—without any pasta guilt. Whether you’re keto, gluten-free, or just trying to eat more veggies, this dish deserves a spot on your weekly meal rotation.
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Baked Feta Zoodles
- Total Time: 35 minutes
- Yield: 2 servings 1x
- Diet: Vegetarian
Description
An easy, flavorful low-carb dish with roasted cherry tomatoes, creamy baked feta, and fresh zucchini zoodles – perfect for a quick and healthy dinner.
Ingredients
- 1 pint cherry tomatoes
- 1 1/2 Tbsps olive oil, divided
- 3 fresh garlic cloves, chopped
- 1 tsp dried oregano
- Sea salt and freshly ground black pepper, to taste
- 1 (8-oz.) block feta cheese
- 2 large zucchini, spiralized into zoodles
- A large handful of fresh basil leaves, picked and chopped
Instructions
- Preheat your oven to 400°F (200°C).
- Add cherry tomatoes, 1 tablespoon olive oil, garlic, oregano, salt, and pepper to a baking dish. Toss to coat evenly.
- Place the feta block in the center of the dish, drizzle with remaining olive oil, and bake for 25 minutes or until the tomatoes burst and feta is golden.
- Meanwhile, spiralize the zucchini into zoodles and set aside.
- Remove the dish from the oven and mash the feta and tomatoes together to create a creamy sauce.
- Add zoodles and chopped basil to the dish, toss to coat in the sauce, and let sit for 2-3 minutes until slightly softened.
- Serve immediately and enjoy!
Notes
You can add chili flakes for a spicy kick or grilled chicken for extra protein.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Dinner
- Method: Baked
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 6g
- Sodium: 620mg
- Fat: 26g
- Saturated Fat: 11g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 9g
- Cholesterol: 45mg
Keywords: zoodles, feta, baked, low carb, healthy, dinner