Baked Feta Pasta (TikTok Pasta)

Get ready for the pasta dish that broke the internet! This viral sensation combines creamy, tangy feta with burst cherry tomatoes and garlic to create a sauce that’s absolutely irresistible. Trust me, once you try this, you’ll understand why TikTok went crazy for it.

What makes this dish truly special is how the feta transforms in the oven, becoming perfectly creamy and developing subtle caramelized notes that blend beautifully with the jammy roasted tomatoes. The addition of fresh herbs and a touch of heat from red pepper flakes takes it from good to absolutely crave-worthy.

Ingredients

For the Base:

• 2 pints (20 oz) grape tomatoes
• 5 medium garlic cloves, peeled and halved
• 1/2 cup extra-virgin olive oil
• Salt and freshly ground black pepper
• 7-8 oz block feta cheese (sheep’s milk variety)

For the Pasta:

• 10 oz dry pasta (campanelle, rigatoni, rotini, penne, bow tie, or cavatappi)
• 8 oz (8 packed cups) spinach, roughly chopped
• 1/4 cup thinly sliced fresh basil
• 2 Tbsp minced fresh parsley
• 1/4 tsp crushed red pepper flakes
• 1/2 cup reserved pasta water

Steps

1. Position rack in center of oven and preheat to 400°F (200°C). Make sure your oven is fully preheated – this ensures even cooking of the tomatoes and feta.
2. Place tomatoes and garlic in a 3-quart baking dish. Drizzle with olive oil and season with salt and pepper, tossing to coat evenly. Create a well in the center and place the feta block there. Turn the feta to coat it with oil – this prevents it from drying out.
3. Bake in center rack for 30 minutes. The tomatoes should start to burst and release their juices.
4. Adjust oven rack to upper third position and increase temperature to 450°F (230°C). Bake for 10 minutes more until tomatoes and cheese are lightly browned. The feta should be soft enough that a knife easily slides through.
5. While the feta bakes, bring a large pot of water to a rolling boil. Add 1 Tbsp salt and cook pasta according to package directions for al dente. Test pasta 1 minute before the suggested cooking time – it should have a slight bite.
6. Before draining, reserve 1/2 cup pasta water. Add spinach to the pasta pot and stir – it will wilt in about 30 seconds. Drain immediately to prevent overcooking.
7. Using a wooden spoon, gently break up the feta and tomatoes, creating a creamy sauce. If the feta seems too firm, let it rest for 2-3 minutes – it will continue to soften.
8. Add pasta, spinach, basil, parsley, and red pepper flakes. Stir gently, adding reserved pasta water 1 tablespoon at a time until you reach desired consistency. The sauce should coat the pasta but not be soupy.

Smart Swaps

• Use whole grain pasta for extra fiber
• Substitute goat cheese for feta if preferred
• Try cherry tomatoes instead of grape tomatoes
• Add 1 cup roasted red peppers for extra flavor

Make It Diabetes-Friendly

• Use chickpea or lentil pasta to reduce carbs by 25%
• Double the spinach to increase fiber content
• Portion into 1-cup servings (approximately 30g carbs)
• Serve with a protein like grilled chicken to slow glucose absorption

Pro Tips

• Don’t skip the pasta water – it’s essential for creating a silky sauce
• Use high-quality feta in block form, not pre-crumbled
• Let the dish rest for 5 minutes before serving to allow the sauce to thicken
• Store leftovers for up to 3 days in an airtight container