There hasn’t been a bigger culinary trend this year than baking pasta with cherry tomatoes (well, maybe except for cottage cheese). I decided to give it a try but I wanted to make a lighter version and a smaller portion (for 1-2 people). Enter my healthiest feta and cherry tomatoes bake! Let’s talk about how you can make these healthy swaps, how you can keep pasta AND cheese in your diet, even if you’re health conscious (Hi, I major in oncology/cancer nutrition after all) and will guide you through the step-by-step process of creating this pasta bake that combines the creaminess of feta with the freshness of tomatoes. If you have them in your garden, this is exactly how to use them. Let’s start this wonderful journey for your health.
Embracing healthy exchanges to support your health
Yes, you can eat comfort food and also eat “healthy”. This recipe takes the classic comfort of a pasta bake and infuses it with nutritional value, making it the perfect addition to any balanced diet. I made a few easy changes, like choosing whole wheat pasta instead of regular, cutting the feta in half to reduce the saturated fat but keep the flavor, and upping the veggies (tomatoes) and herbs (basil). The result is that you increase the protein and fiber naturally and maintain the comfort and savory aspect of this classic dish.
The health benefits of healthier baking pasta with feta and cherry tomatoes
This simple pasta dish offers many health benefits. Using wholemeal/wholemeal pasta provides extra fiber, vitamins and minerals, promoting better digestion and gut health. That’s right my friends – high fiber carbs are critical for gut health and the microbiome that is the foundation for your immune system, detoxification processes, and even mood and cognitive health.
Feta cheese is a flavorful, high-protein cheese that’s also packed with bone-healthy calcium. There are 740 mg in one cup of feta… and your daily needs are about 1000 mg depending on your age. Foods like feta, yogurt, tofu or fortified products like almond or soy milk can help you meet these needs very easily.
Cherry tomatoes contribute antioxidants and vitamin C and are also packed with fiber. They provide a beautiful color and the balanced acidity and umami flavor that make pasta so savory and delicious.
I went “extra basil” in this dish because we should think “more herbs” when trying to reduce inflammation in the body. Oregano or thyme would be another nice addition if you have them growing in the garden.
Use meal prep for dinners and leftovers
If you’ve been following along, you know that much of my nutrition work is based around meal prep to make your life easier and healthier. With support for you like the Meal Prepping for Weight Loss 101 the Anti-Inflammatory Dietary Meal Prep, my clients tell me that ideas, strategy and recipes can make a huge difference. Achieving a balance between work, family and personal obligations – and also balancing health or a chronic condition – can be an arduous task. So many of my clients struggle to keep healthy lunches and dinners easy and affordable. Finding the time and energy to prepare everyday meals can become a daunting challenge.
A powerful solution is to simply plan ahead and be sure to prepare your meal. A strategic approach to meal planning that can revolutionize the way you manage your time, finances and stress levels. By spending a few focused hours each week planning and preparing meals in advance, we can reduce or eliminate last-minute grocery dashes and costly takeout orders. The beauty of meal prep is not only in its time-saving potential, but also in its potential to streamline grocery shopping habits, reducing food waste and saving money, too. The mental relief that comes with knowing that a healthy, balanced meal is available at all times can alleviate the stress associated with making spontaneous meal decisions.
I made this dinner in true “multitasking” fashion (I’ll outline it below for you). Taking multiple steps at once often frees you up to do other tasks on the side (chop vegetables, empty the dishwasher, etc.). I made extra to have lunch for a few days or serve the pasta over greens, etc.
Preparing the healthiest roast with feta cheese and cherry tomatoes
Preheat your oven and while it’s heating up, bring your water to a boil. By the time you’re ready to cook the pasta according to package directions until al dente (usually 8-10 minutes), your tomatoes and feta will already be cooked in the oven. I used whole wheat pasta, but you could easily use a higher protein and fiber gluten free version with chickpea or bean pasta.
To prepare the pan, put the ½ piece of feta cheese in the center and surround it with cherry tomatoes. In a small bowl I mixed the minced garlic, olive oil and poured over the feta and tomatoes. Then be sure to sprinkle with salt and pepper. The cheese is already a little salty, so feel free to reduce the added salt as much as you like. You can use cherry tomatoes or grapes and just make sure they are whole.
Bake the feta and tomato mixture in the preheated oven for 30 minutes or until the feta has softened and browned a little on the edges and the tomatoes burst releasing their juice.
While everything is cooking – or maybe the pasta is cooling – grab a cutting board and tear or chop your washed basil. I made extra to save some for later and also chopped greens to have a salad on the side of this meal.
Consider whether you want to add more protein. Partially grilled chicken or sautéed shrimp go well with this dish. You could also serve a piece of salmon on top or add a few crumbles of plant-based ‘meat’. You could also consider making some of these proteins and having them on the side for different versions of leftovers.
If you like the idea of this adaptable pasta recipe, consider some of my others, perfect for meal prep or to take over for someone who has recently had surgery or is in therapy. Here are some of my favorites:
One Pot Vegetarian Enchilada Pasta
Creamy pasta salad with dill and basil
Vegetarian lasagna casserole
Minestrone Soup Gluten Free
Pennes with cauliflower cream sauce (vegan!)
Preheat the oven to 400 degrees F and place the feta in the center of a 9×13 inch pan.
Begin heating a large pot of water over high heat, aiming to bring it to a boil.
Place the cherry tomatoes around the cheese and pour the olive oil over the tomatoes and cheese, making sure the tomatoes are tossed with a little oil.
Sprinkle the mixture with chopped garlic, fresh basil, salt and pepper. Bake uncovered in the preheated oven for 30 minutes.
While the pasta is cooking, add the pasta to the boiling water and cook al dente according to package directions. Reserve 1/3 cup of the pasta cooking water to add to the tomato-feta pasta mixture at the end.
Once your pasta is cooked, drain and set aside.
While the cheese is baking and the noodles are cooking, tear or chop the basil to have it ready for garnish.
Once the feta is done, with a large fork mash the cheese and tomatoes, turning it into a sauce.
Add the cooked pasta and 1 tablespoon of the pasta water until all the pasta is covered. Mix the ingredients until well combined. Garnish with fresh basil
Calories: 340kcal | Carbohydrates: 45G | Protein: 15G | Fat: 13.5G | Saturated fat: 4G | Polyunsaturated fats: 1.5G | Monounsaturated fat: 5.3G | Sodium: 419mg | Potassium: 342mg | Fiber: 5.8G
