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Baked Feta Pasta Sauce

5 stars, average of 3 ratings

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The original baked feta pasta sauce from TikTok made from scratch! This sauce is so versatile and serving it with pasta is just one of the many ways to enjoy it. This slightly tweaked version also includes finely minced kalamata olives and pesto for even more flavor!

How to Use Baked Feta Pasta Sauce

If you're following a low-carb diet, regular pasta is not an option. You can still enjoy this sauce with loads of other options: low-carb pasta products, zucchini noodles, palmini noodles or shirataki noodles. You can even skip the pasta alternatives altogether and serve it simply with your preferred protein options such as chicken or shrimp.

Here are some of the ways you can use baked feta pasta sauce:

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Hands-on Overall

Serving size about 1/2 cup

Allergy information for Baked Feta Pasta Sauce

✔  Gluten free
✔  Egg free
✔  Nut free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Beef free

Nutritional values (per serving, about 1/2 cup)

Net carbs2.6 grams
Protein4.3 grams
Fat23.2 grams
Calories238 kcal
Calories from carbs 4%, protein 7%, fat 89%
Total carbs3.9 gramsFiber1.3 gramsSugars2.4 gramsSaturated fat6.3 gramsSodium319 mg(14% RDA)Magnesium7 mg(2% RDA)Potassium204 mg(10% EMR)

Ingredients (makes about 4 cups, 8 servings)

  • 600 g cherry tomatoes (1.3 lb)
  • 1 block feta cheese (200 g/ 7.1 oz)
  • 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
  • 1 clove garlic, minced
  • 2 tbsp basil pesto or pesto of choice (30 g/ 1.1 oz)
  • 1/2 cup pitted kalamata olives or green olives (50 g/ 1.8 oz)
  • bunch of fresh basil leaves


  1. Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Place the cherry tomatoes in a small, deep baking tray.
  2. Place the block of feta (excluding any juices) and the tomatoes into a baking dish or a casserole dish just large enough to fit all the tomatoes together snugly. Drizzle the olive oil all over the tomatoes and the feta. Baked Feta Pasta Sauce
  3. After 30 minutes, remove from the oven and add minced garlic. Place back in the oven and increase the temperature to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional) and bake for 5 to 10 more minutes until the feta and tomatoes have browned.
  4. Remove from the oven and place on a cooling rack. Baked Feta Pasta Sauce
  5. Use a fork to pierce through the tomatoes that didn't pop. Add pesto and kalamata olives (whole or finely chopped) and then stir until well combined. Baked Feta Pasta Sauce
  6. Add chopped basil, taste and season with salt and pepper if needed. Serve with zucchini noodles, palmini noodles or shirataki noodles and protein options of choice (chicken or shrimp work best). Store in a sealed container for up to a week. Baked Feta Pasta Sauce

Ingredient nutritional breakdown (per serving, about 1/2 cup)

Net carbsProteinFatCalories
Tomatoes, cherry, fresh, all varieties
1.4 g0.5 g0.2 g13 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Olive oil, extra virgin
0 g0 g13.5 g119 kcal
Garlic, fresh
0.1 g0 g0 g1 kcal
Basil & Macadamia Pesto (KetoDiet blog)
0.1 g0.1 g2.5 g23 kcal
Kalamata olives
0 g0.1 g1.6 g16 kcal
Total per serving, about 1/2 cup
2.6 g4.3 g23.2 g238 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (4)

There is a lot of evidence about how oven causes EMFs and EMFs are harmful for our health. May I know Nick's opinion on this? Would you say an airfryer is a better substitute? Or would you say that eating food cooked in oven isn't something to be actually worried about?

I'd probably try tagging Nick on his Twitter account, he is quite active there! It's an interesting topic with many unanswered questions and not to be ignored but I also think that there's a lot of misinformation and scaremongering around it and some people tend to have a rather narrow view and don't see the big picture.

I'd like to know if this could be frozen for future use.

I haven't tried freezing it but I'd think you can. It uses feta and although dairy is not typically recommended to freeze, it's different from cream. It should work just fine!