Healthy Baked Feta Pasta (TikTok Pasta)

Looking for a delicious and healthy WW pasta recipe? This easy baked feta pasta recipe is perfect for any night of the week. It’s simple to make, and it’s a great way to get your daily dose of protein and veggies.

The best part is that this dish can be tailored to your own taste. Feel free to add in your favorite vegetables or use a different type of cheese. No matter how you make it, you’re sure to love this healthy pasta dish.

If you are on just about any kind of social media, you have seen the TikTok Feta Pasta. This viral pasta dish, is made using feta, cherry tomatoes, pasta and herbs combined with oil and pasta water to make the incredible sauce. It all bakes together and becomes the perfect salty, savory dish. It was made popular by a food blogger in Finland, Liemessa. With my lightened up version, there is a slight twist, since I have decreased the amount of oil.

The feta gets melted and mixes in with the garlic, roasted tomatoes and then it all gets mixed together with the pasta and oil, creating a flavorful sauce and dinner is done and on the table in no time.

This recipe is absolutely terrific. This is one TikTok trend that you need to try. The recipe is based off of a traditional Greek appetizer, baked feta. In my version, I am keeping the recipe lighten, so that it is a healthy baked feta and therefor lower in WW points.

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This recipe is a great way to enjoy a delicious and creamy pasta dish without all of the guilt. By using lower fat cheese and lightening up on the cream, this dish is much lighter than traditional baked feta pasta recipes.

You can also make this recipe healthier by adding some extra vegetables. This will help to boost the nutrient content and make it more filling without all of the extra calories.

Technically, crumbled feta will work. However it is not ideal. The feta is meant to melt and become incorporated into the sauce. If you use crumbled feta, it will not melt as well and you will end up with a very dry pasta dish. You can add more pasta water but it won’t be quite the same. If possible use a block of feta cheese but in a pinch the crumbles will work.

If using crumbled feta, I suggest using 6 ounces for this recipe. Press the pieces together to form a makeshift block in the center.

If you do not like feta cheese, you can make this recipe with a different cheese. Replace the block of feta with baked brie, cream cheese or goat cheese. You can even use ricotta. The cook time will be different depending on the type of cheese you use.

You can also use a vegan cheese if you want to make this a vegan friendly recipe. use a good quality vegan feta. You will add the cheese the last 10 minutes of baking.

You want to use any type of small pasta. It should be. apasta that will hold the sauce well. Things like shells or penne work amazing. You can also use orecciette. Bowties or rotini would also be good choices. Something that has a curved edge, ridges or a bowl in it, like cavatappi. Baked Feta Tik Tok Pasta can also be made using smaller noodles like orzo.

This recipe can also be made using gluten free noodles, butternut squash noodles, zoodles or tofu shirataki noodles. This is a great way to lighten make baked feta pasta. It reduced the carbs, which make this lower in points and helps to make it low carb.

I used a combination of basil and oregano in my recipe, but you can use any herbs that you like. Fresh herbs are best but if you don’t have them on hand, dried herbs will work. Use about 1 teaspoon of dried herbs for every tablespoon of fresh herbs called for in the recipe.

Some other great herbs to use are rosemary, thyme, sage or parsley. You could even add some spice with a pinch or two of red pepper flakes.

This recipe is pretty flexible when it comes to adding vegetables. You could add some sauteed mushrooms, zucchini, yellow squash or eggplant. I would suggest keeping the vegetables on the small size so that they cook evenly with the pasta.

You could also add some frozen peas or spinach to the dish. Let them thaw first and then mix them in when you add the pasta to the baking dish.

You can make this recipe ahead of time and then bake it when you are ready to eat. I would suggest making it no more than a day in advance. Simply follow all of the steps up until you bake it. Cover it with plastic wrap or foil and then store it in the fridge.

When you are ready to eat, preheat the oven and then bake it covered for 20 minutes. Remove the cover and bake for an additional 10-15 minutes or until the cheese is melted and bubbly.

This Tik Tok Pasta also reheats beautifully. Simply store any leftovers in a covered dish in the fridge. Reheat it in the oven or microwave until warmed through.

Healthy Baked Feta Pasta will last in the fridge for 3-4 days. Keep it in an airtight container in the refrigerator.

It is easy to freeze healthy baked feta. Let Tik Tok Pasta cool completely. I like to enjoy a bowl of this feta pasta when ti is fresh and then freeze the rest for later. Break the Tik Tok Feta into smaller individual portions. I use these silicone baking cups for easy portioning and then freeze them in a freezer safe bag or container.

When you are ready to enjoy, let the pasta thaw overnight in the fridge and then reheat it in the oven until warmed through. You could also reheat this right from frozen if you are in a hurry. Simply place the frozen pasta in a baking dish and bake it at 350 degrees until warmed through.

This pasta dish is pretty hearty on its own, but you could always add a side salad or some garlic bread if you want. A simple green salad with balsamic vinaigrette would be a great option.

I also love to serve this with some roasted vegetables. Roasted Brussels sprouts, cauliflower, broccoli or Air Fryer asparagus would all be great choices. You could even add some more roasted cherry tomatoes.

You can make this recipe in the Instant Pot, but it will not be quite the same as the oven baked version. To make TikTok pasta in the Instant Pot, cook the pasta according to package directions in the Instant Pot. Drain the pasta and then return it to the pot.

Add the rest of the ingredients and stir well. Cook on high pressure for 3 minutes. Let the pressure release naturally for 5 minutes and then do a quick release. Stir well and serve.

Pasta water is full of starch and it can help to thicken the sauce and give it a little bit of body. I like to save a cup or two of the pasta water before I drain it. Stir in the pasta water a little at a time- You may not need to use all of the pasta water. I would start with 1/2 cup and then add more if needed.

You want the pasta to be al dente so that it doesn’t turn to mush when you bake it.

The less processed the feta cheese is the better. The chunks tend to have a powder on then and they don’t melt down as much.

It is important that the baking dish is big enough to fit all of the ingredients, but you also want to make sure the tomatoes are smushed together. This will help them bake properly. I also like a dish with higher sides because it makes it easier to stir everything together easier.

You can make this recipe even heartier. Add in a protein that you love. Shredded chicken, ground beef, chicken or turkey can be added. You can also add tofu to the recipe.

The original baked feta recipe calls for cherry tomatoes. You can also try different varieties of tomatoes. Roma, grape, cocktail or even beefsteak tomatoes or even sun dried tomatoes would be a great option.

In order to make this a healthy baked feta pasta, I am reducing the olive oil. I am also adding dry white wine to make the sauce even richer. It is a great way to lower the calories, fat and points of this recipe. Reducing the olive oil doesn’t take away from the sauce.

When makinf this WW TikTok baked Feta, I am using a lower amount of oil, adding white wine and using fat free feta cheese. I am also using a lower point, higher fiber pasta. It comes in at 6 points on my PersonalPlan.

With the new personal points plan from WW, your points might be different than mine. In that case, here is the direct link to the recipe in the WW recipe builder app. You can see how many points Baked Feta Pasta are for you. This only works for WW members in the US. If you are outside of the US, you will need to enter it manually.

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Get the full list of ingredients, with measurements, and step-by-step instructions at the bottom of the post in the printable recipe card.

• Pasta- Barilla Plus Pasta is a great choice because it is inexpensive, higher in fiber, and low in points. -but any pasta will work or even cooked spaghetti squash, butternut squash noodles or zucchini noodles
• Extra virgin olive oil
• Dry white cooking wine
• Cherry tomatoes or grape tomatoes
• Fat free feta block
• Garlic
• Crushed Red pepper flakes
• Fresh basil leaves
• salt and black pepper

Preheat oven to 400 degrees. Place the feta cheese in the center of the baking dish and arrange the tomatoes around it.

Drizzle the oil and the wine over everything, making sure the tomatoes are tossed with the oil.

Sprinkle the garlic, basil, red pepper over everything. Season with salt and pepper.

Bake uncovered for 30 minutes

After it has baked, broil for 3 to 4 minutes to get a crust over the feta and cause the tomoatoes to blister and burst.

While the feat and tomatoes are baking, cook the pasta in salted water until al dente, and cook 1 minute under.

Drain and reserve the pasta water to add to the sauce.

Mash the feta and tomatoes together using a fork.

Add the pasta. If adding protein, add it here.

Add a bit of the cooked pasta water to get the desired consistency.

Stir everything together well and serve.

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