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Spaghetti Squash with Goat Cheese and Tomatoes

TOTAL TIME: 50 min
PREP TIME: 20 min

This spaghetti squash with goat cheese and tomatoes makes a healthy low-carb dinner option. It’s delicious, nutritious, and filling!

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baking dish with spaghetti in creamy sauce

The genius technique of baking goat cheese with tomatoes together in the same dish was inspired by the recent trend of baking feta cheese with tomatoes. The Finish food blogger created the original recipe, and it became popular as the Tik Tok pasta trend.

What makes this recipe special?

  • It’s a naturally gluten-free, low-carb, and nutrient-rich meal.
  • The ingredients are easy to find at most grocery stores. Often all ingredients for this recipe could be found at Costco.
  • This dish is extra flavorful and perfect for the days when craving something special.

Key Ingredients & Substitutions

  • Spaghetti squash. Healthy, filled with many vitamins and minerals.
  • Goat cheese. It adds creaminess, adds so much flavor, and melts perfectly.
  • Dried basil. If you don’t have any, feel free to replace dried basil with Italian seasoning or fresh herbs.
  • Sea salt. Make sure to add enough salt to balance out the flavor.
  • Kalamata olives. Feel free to add any of your favorite kinds. I used marinated olives to boost the flavor.
  • Grape tomatoes. If you don’t have any, the quality tomato sauce would be a great option too.
  • OPTIONAL. If you wish to serve it with more protein, a leftover rotisserie chicken meat or Italian sausage will work the best here.

Tips for success

  • Make sure that spaghetti squash is perfectly cooked. The taste should be between “not too soft and mushy” and “not too crunchy and raw.” The baking time will depend on the size of the squash. Make sure to add enough olive oil; it will help to keep the texture moist.
  • Use a kitchen heat-protecting mitten when scooping out the hot strands of the squash to avoid getting burned. ingredients to make spaghetti squash with goat cheese


baking dish with spaghetti in creamy sauce


Natalia-Flavorful Home
This spaghetti squash with goat cheese and tomatoes makes a healthy low-carb dinner option. It's delicious, nutritious and filling!
5 from 2 votes
Prep Time 20 mins
Total Time 50 mins
Course Main Course
Cuisine American
Servings 5
Calories 379 kcal


  • 5 cups spaghetti squash (1 1/2 of small ones)
  • 6 tbsp olive oil divided
  • 4 cups grape tomatoes
  • 10 1/2 oz goat cheese , 1 log from Costco
  • 2 tbsp basil dry
  • 1 tsp sea salt
  • 3/4 cup olives Kalamata kind, pitted and marinated


  • Gather the ingredients. Preheat the oven to 400F degrees. Prep the squash.
    Rinse squash, dry, and slice lengthwise to open. Scoop out the seeds, poke with a sharp fork or knife on the outer part of the squash. Using 2 tablespoons of olive oil, rub inside to coat with oil really well. Place on the baking sheet and bake on the middle rack for 40 minutes till soft.
    sliced spaghetti squash on top of the baking sheet
  • Once squash is baked, let it cool for 5-10 minutes. Using a heat-protecting mitten and fork scoop out the insides.
    baked spaghetti squash on the sheet pan
  • Prep the sauce. While squash is baking. Rinse tomatoes, place in the oven-safe baking sheet, place goat cheese log in the middle. Add 4 tablespoons of olive oil, sprinkle with basil and salt. Bake for 30 minutes on the second to the top shelf in the oven.
    baking dish with grape tomatoes and goat cheese
  • Finish the sauce. Once tomatoes are done roasting, cool for 5 monutes.
    baked grape tomatoes with goat cheese log
  • Then carefully and slowly using a large fork, press tomatoes to release the juice. Mix with melted goat cheese.
    dish with mixed white creamy cheese and roasted tomatoes
  • Combine. Place the spaghetti squash strands to the dish with tomatoes. Mix well, add olives and serve.
    finished dish with squash and olives


  • If you like spaghetti squash to be more on the soft side without any crunch, add a little bit of water to the baking dish before starting to bake the squash. 
  • If you would like to serve with animal-based protein, the rotisserie chicken or Italian sausage would make a perfect combination. 
  • Feel free to replace dry basil with fresh or use thyme. 


Calories: 379kcalCarbohydrates: 10gProtein: 13gFat: 33gSaturated Fat: 12gCholesterol: 27mgSodium: 1018mgPotassium: 387mgFiber: 3gSugar: 6gVitamin A: 1816IUVitamin C: 18mgCalcium: 124mgIron: 2mg
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