Low-Carb Baked Feta Pasta: Viral TikTok Recipe Made Lighter

If you’ve spent time on TikTok, you’ve likely seen the viral baked feta pasta. The classic version uses regular pasta, which is high in carbs, so I adapted it to be low-carb and keto-friendly.

For this version we used Healthy Noodles from Costco. They come in a box of six refrigerated pouches (two servings per pouch) and are located near the cheeses. These noodles have become a favorite — they’re light and have a texture closer to traditional pasta than many other keto alternatives.

We recently made a Low Carb Alfredo Chicken Pasta using these noodles, with a rich center of cream cheese and Parmesan — it was incredibly satisfying. If you avoid soy, note that the Healthy Noodles contain soy, so you may prefer another noodle option or make your own keto pasta at home.

If you want a homemade option without eggs or soy, try a 2-ingredient keto pasta recipe. One of my favorite ways to serve keto pasta is with basil pesto, grilled chicken, and a sprinkle of Parmesan.

Keto Pasta Noodle Alternatives

1. Healthy Noodles (used in this recipe)
2. Spaghetti squash
3. Zucchini noodles (zoodles)
4. Miracle Noodles (mushroom-based; taste and texture differ from Healthy Noodles)
5. Homemade keto noodles made with lupin flour
6. Egg-based noodles (light and fluffy; can be used in lasagna or cut into strips)

My top two picks are Healthy Noodles first and spaghetti squash second. Spaghetti squash is easy when cooked in the Instant Pot: halve the squash, remove seeds, add a cup of water or broth, and pressure cook on high for about 10 minutes for a medium squash. Use a fork to shred the flesh into strands just like pasta.

Healthy Noodles are available at Costco and sometimes at Asian grocery stores — call ahead to check. They have about 6 grams of carbs per serving but are high in fiber, making their net carbs effectively zero. I personally tolerate them well.

Cheese Alternatives

If you prefer a milder flavor than straight feta, try one of these combos:

1. Half cream cheese and half feta
2. Half Parmesan and half feta
3. Half cream cheese blended with a flavored cheese of your choice
4. Dairy-free cheese of your choice

Parmesan combined with feta is delicious, but I still prefer full feta for this recipe.

Below are photos from our cooking session, followed by the printable recipe card.

Low Carb Baked Feta Pasta Ingredients

Makes 4 servings

• 1 package cherry tomatoes
• 1 — 8 oz block feta cheese (we used a basil-flavored blend)
• 6 cloves garlic (or 2 tbsp fresh minced garlic)
• 3 tbsp avocado oil or olive oil
• 2 — 8 oz packages Healthy Noodles (each package contains two servings)
• Salt to taste
• Fresh basil for topping
• 8 oz precooked chicken tenders

Optional topping: grated Parmesan cheese

Low Carb Baked Feta Pasta Instructions

1. Preheat the oven to 350°F (175°C).
2. Place the cherry tomatoes and feta block in a medium baking dish with high sides.
3. Drizzle the oil over the tomatoes and feta and add the garlic.
4. Bake for about 30 minutes, or until the tomatoes, garlic, and feta are soft and the tomatoes have burst.
5. While the sauce bakes, remove the Healthy Noodles from their packaging and rinse thoroughly in a colander. Set aside to drain.
6. Take the baking dish from the oven and use a fork to mash the tomatoes, garlic, and feta together.
7. Stir until the mixture becomes a thick, creamy sauce — this takes just a few minutes.
8. Heat the precooked chicken tenders briefly in the microwave so they are warm.
9. Add the drained Healthy Noodles and warmed chicken to the hot sauce.
10. Toss everything together until the sauce fully coats the noodles and chicken.
11. Top with chopped fresh basil and serve warm.
12. If desired, sprinkle Parmesan over each serving just before serving.

Be sure to pin this for later!

Printable Recipe Card:

The Healthy Noodles are high in fiber, which reduces net carbs; nutrition will vary depending on the noodle option and whether you add chicken or other extras. Calculate nutrition based on the exact ingredients you use.