Quick Recipe Version (TL;DR)
Quick Ingredients
- 6 oz (170 g) block feta
- 2 pints cherry tomatoes (about 20 oz / 560 g)
- 6 garlic cloves, peeled and lightly smashed
- 1 1/2 tbsp extra-virgin olive oil
- 1 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1/4 tsp crushed red pepper flakes (optional)
- 8 oz (225 g) whole-wheat pasta (penne, rotini, or shells)
- 1 (15 oz / 425 g) can chickpeas, drained and rinsed
- 4 packed cups baby spinach (about 120 g)
- 1 lemon (zest + 2 tbsp juice)
- 1/2 cup (120 ml) reserved pasta water (more as needed)
- Fresh parsley or basil (optional)
Do This
- 1. Heat oven to 400°F (205°C). Add tomatoes, garlic, olive oil, oregano, basil, and red pepper flakes to a 9×13-inch baking dish; nestle feta in the center.
- 2. Bake 25 minutes, then bake 5 minutes more (or broil 1–2 minutes) to blister tomatoes and lightly brown feta.
- 3. Meanwhile, boil pasta in salted water until al dente; reserve 1/2 cup pasta water, then drain.
- 4. Mash feta, tomatoes, and garlic in the baking dish into a saucy mixture; stir in lemon zest and 2 tbsp lemon juice.
- 5. Stir in chickpeas and spinach; let spinach wilt from the heat.
- 6. Toss in pasta, adding reserved pasta water as needed until glossy and coated.
- 7. Taste and adjust with black pepper, extra herbs, and lemon; serve warm.
Why You’ll Love This Recipe
- Lighter but still creamy: the feta and burst tomatoes make a rich sauce without heavy cream.
- Extra fiber and protein: whole-wheat pasta plus chickpeas and spinach make it filling and balanced.
- Minimal hands-on time: the oven does most of the work while you boil pasta.
- Big Mediterranean flavor: garlic, herbs, lemon, and olive oil keep it bright and savory.
Grocery List
- Produce: 2 pints cherry tomatoes, 6 garlic cloves, 1 lemon, baby spinach (4 packed cups), fresh parsley or basil (optional)
- Dairy: feta cheese (6 oz block)
- Pantry: whole-wheat pasta (8 oz), canned chickpeas (15 oz), extra-virgin olive oil, dried oregano, dried basil, crushed red pepper flakes (optional), kosher salt, black pepper
Full Ingredients
For the baked feta tomato sauce
- 2 pints (about 20 oz / 560 g) cherry tomatoes
- 6 oz (170 g) feta cheese, in a block (not crumbled)
- 6 garlic cloves, peeled and lightly smashed
- 1 1/2 tbsp (22 ml) extra-virgin olive oil
- 1 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 1/4 tsp crushed red pepper flakes (optional)
- 1/4 tsp freshly ground black pepper (plus more to taste)
For the pasta and mix-ins
- 8 oz (225 g) whole-wheat pasta (penne, rotini, or shells work especially well)
- 1 tbsp (10 g) kosher salt (for salting the pasta water)
- 1 (15 oz / 425 g) can chickpeas, drained and rinsed (about 1 1/2 cups)
- 4 packed cups (about 120 g) baby spinach
- 1/2 cup (120 ml) reserved pasta cooking water (plus up to 1/4 cup more as needed)
For finishing
- 1 lemon: 1 tsp zest + 2 tbsp (30 ml) juice
- 2 tbsp chopped fresh parsley or basil (optional)
Step-by-Step Instructions
Step 1: Preheat the oven and set up your baking dish
Arrange a rack in the middle of the oven. Preheat to 400°F (205°C).
Use a 9×13-inch baking dish (or a similar 3-quart baking dish). This size gives the tomatoes room to blister and burst instead of steaming.
Step 2: Assemble the feta, tomatoes, garlic, and herbs
Add the cherry tomatoes and smashed garlic cloves to the baking dish. Drizzle with 1 1/2 tbsp olive oil, then sprinkle on dried oregano, dried basil, crushed red pepper flakes (if using), and black pepper. Toss to coat.
Make a small space in the center and place the block of feta there. If you’d like, drizzle a tiny bit of the tomato-y oil over the top of the feta (optional, but helps it brown).
Step 3: Bake until tomatoes burst and feta is soft
Bake at 400°F (205°C) for 25 minutes, until the tomatoes are slumped and releasing juice.
Continue baking for 5 minutes more to deepen the color. If you want extra browning, you can broil on high for 1–2 minutes at the end, watching closely so the feta doesn’t scorch.
Step 4: Cook the whole-wheat pasta and reserve pasta water
While the feta and tomatoes bake, bring a large pot of water to a boil. Add 1 tbsp kosher salt, then add the whole-wheat pasta.
Cook until al dente (typically 8–10 minutes, but follow your package timing). Right before draining, carefully scoop out 1/2 cup (120 ml) pasta water. Drain the pasta well.
Step 5: Mash everything into a bright, creamy sauce
Remove the baking dish from the oven. Use a fork to mash the feta and burst tomatoes together, pressing the garlic cloves into the sauce as you go. Keep mashing and stirring until it turns into a chunky-but-creamy, glossy sauce.
Stir in the lemon zest (1 tsp) and lemon juice (2 tbsp). Lemon brightens the feta and makes the sauce taste lighter and fresher.
Step 6: Add chickpeas and spinach so they warm and wilt
Stir the chickpeas into the hot sauce until coated and warmed through.
Add the baby spinach in handfuls, stirring until it wilts from the residual heat (about 1–2 minutes). If your spinach is very mature or you prefer it softer, you can return the dish to the warm oven for 2 minutes.
Step 7: Toss with pasta and adjust the sauce texture
Add the drained pasta to the baking dish and toss until everything is evenly coated.
Pour in reserved pasta water a little at a time (start with 1/4 cup), tossing between additions, until the sauce becomes silky and clings to the pasta. Whole-wheat pasta can drink up sauce, so don’t be shy about using the pasta water; it’s the key to a creamy finish without extra oil.
Step 8: Taste, finish, and serve
Taste and adjust: add more black pepper, a pinch of red pepper flakes, or another small squeeze of lemon if you want it brighter. Salt is usually not necessary because feta is naturally salty, but you can add a tiny pinch if needed.
Finish with fresh parsley or basil (optional) and serve warm.
Pro Tips
- Use a feta block, not crumbles: a block melts into a creamier sauce and won’t dry out as easily.
- Don’t skip reserving pasta water: it loosens the sauce and helps it cling to the pasta for a glossy finish.
- Smash the garlic well: pressing the baked cloves into the sauce gives you mellow garlic flavor without harsh bite.
- Watch the broiler carefully: feta can go from golden to scorched quickly; broil only 1–2 minutes if using.
- For a looser, saucier pasta: use up to 3/4 cup pasta water total, added gradually.
Variations
- Olive and cucumber finish: add 1/3 cup chopped Kalamata olives and top each bowl with 1/2 cup diced cucumber for a fresh, Greek-inspired vibe.
- More veggies: add 1 1/2 cups chopped zucchini or 1 sliced red bell pepper to the baking dish with the tomatoes (they’ll roast and sweeten).
- Gluten-free option: swap in 8 oz gluten-free pasta; be extra sure to reserve pasta water and toss gently to avoid breakage.
Storage & Make-Ahead
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium-low heat with a splash of water (about 1–2 tbsp per serving) to loosen the sauce, or microwave in 30-second bursts, stirring between each. For best texture, cook the pasta just to al dente the first time. You can also prep ahead by measuring the dried herbs, draining/rinsing the chickpeas, and zesting the lemon up to 1 day in advance (store lemon zest covered in the fridge).
Nutrition (per serving)
Approximate (based on 4 servings): 520 calories, 23 g protein, 67 g carbohydrates, 18 g fat, 13 g fiber, 720 mg sodium. Values vary by pasta brand, feta saltiness, and exact tomato size.
