Healthy Baked Feta Pasta Recipe

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Healthy Baked Feta Pasta Recipe is a brilliant and amazing dish that can be served on any occasion. One need not to go to the restaurant to get this yummy, juicy dish as it could be very well made at home with simple ingredients.

This baked feta pasta recipe is a new and upgraded version of pasta bake recipes, which is a great alternative to the traditional tomato-based sauces and much healthier too. In this article you will learn how to make a baked feta pasta along with the health benefits of pasta.

Healthy Baked Feta Pasta Recipe

This past week, Barclay and I finally gave in and bought some feta to try TikTok’s infamous new viral recipe for baked feta spaghetti after scrolling past it online a million times. And we had to agree on it.

This baked feta pasta is genuinely fantastic.

The uunifetapasta trend, started by Finnish blogger Liemessa, involves simply baking a block of feta until it is hot and melty to form the irresistibly creamy, cheesy, tangy base for this pasta sauce. This method is somewhat similar to how I melt down a ball of burrata to make the sauce for this cheesy pasta recipe. There’s a reason why everyone in the world appears to be going crazy about this feta pasta recipe once it’s paired with a pan full of burst roasted cherry tomatoes, chewy al dente pasta, tons of fresh basil and garlic, and a few basic ingredients. The very greatest comfort food exists here!

To that end, after attempting the original uunifetapasta recipe, there were a few minor adjustments that we ultimately made and adored in our family. For those of you who might be interested, I thought I’d share those with you today. First, my husband and I both decided that the sauce needed a lot more fresh basil and tomatoes, so we more than doubled the amounts of both, which gave the dish a ton of extra fresh flavor (and also made the dish more saucy, yum). I also used a big amount of white wine, which I adore in a good tomato basil sauce, but you can omit it if you don’t drink wine while you cook. In addition, I added a lot of fresh spinach to the spaghetti, and I’d love to add more vegetables (like broccoli, asparagus, or mushrooms) the next time. Finally, my husband and I both thought that a generous sprinkle of aged, salty, umami Parmesan on top of each serving really helped to balance out the fresh, creamy, acidic flavors of the feta, so I highly suggest using both cheeses in this recipe.

As always, feel free to serve this pasta with any additional meat, seafood, or protein of your choosing. Of course, you can make it gluten-free by cooking your preferred brand of gf pasta, and then you’ll be set to go.

The fact that this baked feta pasta recipe only needs a short amount of hands-on preparation time before your oven and stovetop take over is arguably its best feature. Grab a block of feta before it runs out on shop shelves in your area if you’re searching for a quick, decadent, and cozy new pasta recipe to try.

Baked Feta Pasta Ingredients:

Before we get to the full recipe below, here are a few important notes about the ingredients you will need to make this baked feta pasta recipe:

  • Feta cheese: The original recipe for this pasta calls for a block of feta cheese which, here in Europe, is around 200 grams (or 7 ounces).  That said, if only crumbled feta cheese is available at your local grocery store, feel free to just press it together into a pile in the center of your baking dish and it should still work just fine.
  • Cherry or grape tomatoes: I ended up adding extra tomatoes to this dish, which also ends up adding a bit of extra liquid for the sauce as the tomatoes burst open in the oven — win-win!  Fresh cherry or grape tomatoes definitely work best for this dish, so chose whichever ones look the most ripe at your grocery store.
  • Olive oil: Which we will drizzle over the feta and tomatoes as they cook, and will also help to add a bit of richness to the sauce.
  • White wine (optional): I also added a generous splash of white wine to the feta and tomatoes, whose flavor added a delicious note to the sauce.  (That said, if you prefer not to cook with wine, you can just leave this out and add in a bit of hot starchy pasta water or a squeeze or lemon juice instead.)
  • Crushed red pepper flakes: The original recipe called for using thinly-sliced fresh red chile peppers, which would also work well here.  But since they can be more difficult to find in various countries, I recommend just sprinkling on some crushed red pepper flakes instead.
  • Salt and pepper: This pasta will probably not need much added salt, since the feta itself is naturally so salty.  But I do recommend adding in a generous amount of freshly-cracked black pepper, to taste.
  • Pasta: Almost any kind of pasta shape will work for this recipe — noodles (bucatini, linguine, etc), tubes (rigatoni, penne, etc) or other small shapes (such as the orrechiette that I used).  So choose whatever sounds fun!
  • Fresh spinach: I added in a very large handful of fresh baby spinach to give the pasta a bit of extra nutrition and color, which I would highly recommend.
  • Fresh basil: The original recipe also called for a small sprinkling of fresh basil, but I recommend amping that up big-time and adding in around 1 cup of loosely-packed chopped basil leaves.  Its flavor really helps to balance out all of those flavors in the feta and also serves as the main seasoning for the sauce.
  • Parmesan cheese: Finally, as much as we loved the fresh and tangy feta in this recipe, we still thought that it needed some of the nutty, aged, unami flavor of Parmesan to round out the flavors in the end.  So I recommend sprinkling each serving with a generous amount of shaved or grated Parmesan.

How To Make Baked Feta Pasta:

Full instructions are included in the recipe below, but here is a brief overview of how to make my version of TikTok’s feta pasta recipe:

  1. Prep the tomato feta sauce. As shown in the photos above, simply place the block of feta in the center of a 9 x 13-inch baking pan, surround it with cherry tomatoes, drizzle on olive oil and wine (and give all of the ingredients a little jostle to coat them in the oil), season with crushed red pepper flakes, salt and pepper.  Then bake for about 30-35 minutes, until the tomatoes have burst and are nice and juicy.
  2. Meanwhile, cook the pasta. While the tomatoes and feta are baking, heat your pasta water and then cook the pasta until it is just slightly shy of al dente.  (The pasta will finish cooking in the tomato feta sauce.)  Be sure to also reserve a cup or so of that hot starchy pasta water before draining the pasta, which you may need to use later.
  3. Put it all together. Then it’s time to combine everything!  (You can either do this in the empty pot or, per TikTok, directly in the baking pan itself.)  Immediately add the garlic and basil to the tomato-feta mixture and stir until the feta has melted into a creamy sauce.  Add in the cooked pasta and spinach and toss until combined, adding in some of that reserved starchy pasta water if needed to thin the sauce.  Give it all a taste and season with extra salt and pepper, if needed.
  4. Serve. Then serve up the pasta while it’s nice and hot, sprinkle on lots of freshly-shaved or grated Parmesan cheese, and enjoy!

Baked Feta Pasta Recipe

Ingredients

  • 7 or 8-ounce block of feta cheese
  • 1 1/2 pounds cherry or grape tomatoes
  • 1/4 cup olive oil
  • 1/4 cup white wine (optional)
  • 1/2 teaspoon crushed red pepper flakes
  • fine sea salt and freshly-cracked black pepper
  • 8 ounces uncooked pasta of your choice (I used orrecchiette)
  • 3 large cloves garlic, pressed or minced
  • 1 large handful fresh baby spinach
  • 1 cup loosely-packed chopped fresh basil
  • shaved or grated Parmesan cheese, for topping

Instructions

  1. Prep oven. Heat oven to 400°F (205°C).
  2. Prep the tomato feta sauce. Place the block of feta in the center of a 9 x 13-inch baking dish.  Arrange the tomatoes around the feta, then drizzle everything evenly with the olive oil and white wine.  (I recommend giving the ingredients a brief toss so that they are evenly coated in the oil.)  Sprinkle the crushed red pepper flakes evenly over the feta, and season the tomatoes with a pinch of salt and black pepper.
  3. Bake. Transfer the baking dish to the oven and bake for 30 to 35 minutes, until the tomatoes have burst and are nice and juicy.
  4. Meanwhile, cook the pasta. While the tomatoes and feta are baking, heat a large stockpot of generously-salted water until boiling.  About 10 minutes or so before the tomatoes and feta are set to finish, add the pasta to the boiling water and cook until it is just 1 minute or so shy of al dente.  Reserve 1 cup of the starchy pasta water and set it aside for later, then drain the pasta.
  5. Put it all together. Remove the baking dish from the oven.  Immediately add the garlic and basil and stir the mixture together until the feta has melted into a creamy sauce.  Add in the cooked pasta and spinach and gently toss until the pasta is evenly coated and the spinach has begun to wilt.  If the sauce seems too dry, add in some of the reserved starchy pasta water 1/4 cup at a time until it reaches your desired consistency.
  6. Season. Taste and season with extra salt and pepper, if needed.
  7. Serve. Serve warm, garnished with lots of Parmesan cheese, and enjoy!

Possible Recipe Variations:

Here are a few more ways that you can customize this baked feta pasta if you would like:

  • Add a protein: Cook up some Italian sausage, chicken, shrimp, salmon or scallops on the side if you would like to add a protein to the pasta once it has been cooked.
  • Add veggies: Likewise, you are also welcome to cook (roast, sauté, or however you prefer) some extra veggies to add to the pasta if you would like, such as broccoli, onions, asparagus, bell peppers, or mushrooms.
  • Add extra herbs: Feel free to also toss in any other fresh or dried herbs that might pair well in this sauce, such as oregano, thyme, rosemary or fresh chives.
  • Make it gluten-free: Just use your preferred kind of gluten-free pasta, or you could also serve this over spiralized veggie noodles (such as zucchini or sweet potato noodles).
  • Make it spicier: And of course, if you would like to increase the heat, just add more crushed red pepper flakes or sliced fresh chiles.
  • Use roasted garlic: Instead of (or in addition to) adding in the minced garlic at the end of the recipe, feel free to roast a head of garlic in the oven alongside the baking dish with the feta and tomatoes if you would like to add some deliciously sweet roasted garlic to this dish.
  • Use a base other than pasta: In place of pasta, you could also easily serve this tomato-feta sauce with rice (or risotto), quinoa, farro, beans, lentils, or simply with a few big hunks of crusty bread.

BAKED FETA PASTA

My version of TikTok’s well-known baked feta pasta recipe is really simple to prepare in the oven and tossed with the cheesiest, garlickiest tomato basil sauce. Please feel free to include any additional proteins or vegetables that you choose!

My healthier take on the well-known Tiktok food sensation is baked feta pasta. It tastes fantastic and is simple to make with step-by-step pictures.

A stoneware dish of cooked healthy baked feta pasta. Salt and pepper cellars and a serving spoon at the top.
 

For a quick weeknight family dinner, try making this delicious and healthy baked feta spaghetti!

Now listen up, approximately a year ago, my partner showed me this incredible recipe on Tiktok.

She like Tiktok, but I’m afraid I’m not one since I simply lack the time to use every social media platform.

However, I ADORE the original dish that Finnish food blogger Jenni Häyrinen came up with.

This is my own version, which I’ve modified and replaced with healthier options.

 
A pasta bowl with a serving of healthy baked feta pata and a fork over the top. Rest of pasta dish in the background.

You can browse the internet for numerous additional variations of this recipe. I’m a little late to the celebration as usual!

 


Having said that, I always prefer to take my time and experiment with numerous iterations of those recipes, adding my own adjustments and ingredient selections, and of course, at the end of the day, I think (in my humble opinion) this is MY best version of that baked feta pasta recipe.

The flavor is simply incredible. The burst cherry sweetness and sundried tomato sweetness complement the feta so wonderfully.

Anyway, it’s very simple to make and doesn’t require a lot of materials or work.

Really, you only need to take three actions.

 
A pasta bowl with baked feta pasta in and a fork to the side. Side salad at the top of image with salad serving tongs.

You start by setting the pasta to cook.

 


Second, prepare the feta sauce portion by combining all the ingredients in a baking dish and baking it in the oven while the pasta is cooking. Making a sauce on the stove is significantly more difficult than doing this.

Third, combine the excellent feta sauce with the cooked pasta. Then…serve!

Many of the components I’ve used can be changed to make this your own.

Other cheeses, such as goat cheese, would be suitable.

Although I use whole wheat penne pasta, you may substitute any other pasta of your preference or use gluten-free pasta to make this dish gluten-free.

In my variation, I add sliced sundried tomatoes and cherry tomatoes for added sweetness, but grape tomatoes can work as well.

Health Benefits of Pasta

1. Fuels Productivity

Because of its high carbohydrate content, pasta is frequently mistakenly thought to be “unhealthy,” but it really has a low glycaemic index, which essentially means that it distributes energy to the brain gradually over a period of several hours. Instead of providing a brief surge followed by a dip or collapse, this helps to fuel ongoing production. So avoiding the afternoon sluggishness by enjoying a bowl of our delectable pasta for lunch is a wonderful idea.

2. ‘5 A Day’

We all understand how crucial it is to consume at least 5 servings of fruit and vegetables each day, even though it might occasionally seem difficult to do so in practice. However, a lot of our pasta meals come with fillings that are loaded with vegetables and tomato-rich ragùs, which count toward your 5 A Day. To increase your daily consumption of fruits and vegetables, try one of the following recipes from our weekly menu:

  • Fettuccine with Spicy ‘Nduja Sausage, Lemon and Mascarpone
  • Martina’s Sardinian Lamb Ragù with Fresh Conchiglie
  • Tuscany’s Famous Wild Boar Ragù with Fresh Pappardelle
  • Rigatoni with a Datterini Tomato & Mascarpone Sauce
  • Spaghetti alla Chitarra with a Fresh Datterini Tomato Sauce
  • Mafalde with Beef Shin & Barolo Wine Ragù
  • Buckwheat Tagliatelle with Beef Ragù alla Bolognese

3. Source of Omega-3  

One of the most popular supplements consumed worldwide is omega-3, and there are countless health advantages. These fatty acids, which are frequently found in fish oil, have numerous benefits, including strengthening your eyes and brain as well as enhancing cardiovascular health and lowering the risk of high blood pressure. In terms of essential nutrients, our fish-filled pastas and unique seafood meals are really impressive. Look at the following dishes to include more omega-3 in your diet:

  • Crab & Chilli Ravioli with Lemon Butter and Lemon Pangrattato
  • Lobster, Crab & Prawn Squid Ink Ravioli
  • Sea Bass, Lemon & Mascarpone Ravioloni with Lemon Butter
  • Salt Cod & Squid Ink Ravioloni with Parsley Butter & Capers
  • Lobster, Crab & Prawn Tortelloni with Tarragon Butter and Fresh Samphire

4.  High in Protein

Many of our pasta meals are rich in protein, which is necessary for constructing and growing muscles. Protein helps the body’s cellular and metabolic activities as well as its immune system, which helps the body fight off sickness. Attempt some of the high-protein recipes on this week’s menu:

  • “Carbonara of Dreams” with Fresh Bucatini & Crispy Pancetta
  • Lemon & Mozzarella Ravioli with a Sage Butter Sauce
  • Tuscany’s Famous Wild Boar Ragù with Fresh Pappardelle
  • Black Truffle Mac & Cheese
  • Mafalde with Beef Shin & Barolo Wine Ragù
  • Buckwheat Tagliatelle with Beef Ragù alla Bolognese

5. Low Calorie Options

The reputation of pasta in the UK as being high in calories may not necessarily be what you want. However, many of our recipes are suitable for a light summer lunch because they have fewer than 600 calories per serving. Check out this week’s menu for some of our low-calorie options:

  • Crab & Chilli Ravioli with Lemon Butter and Lemon Pangrattato
  • Spaghetti alla Chitarra with a Fresh Datterini Tomato Sauce
  • Sea Bass, Lemon & Mascarpone Ravioloni with Lemon Butter & Lemon Pangrattato
  • Pea & Shallot Ravioli with Belazu Garlic Oil and Lemon Pangrattato

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