Feta and pesto pasta bake

This recipe is high in vitamin A, calcium, selenium, iron and fibre. It’s really delicious, simple to make, relatively low in calories, medium level of carbohydrates and very good for you. It’s high in healthy fats from the olive oil and pesto.

The pesto used in this recipe is vegan – it contains no cheese, just pine nuts, basil and olive oil. This also reduces the fat and cholesterol intake. It’s high in healthy fats from the olive oil and pesto.

This recipe is cow milk dairy free. It uses goat’s or sheep’s feta which is fine for most people that have lactose intolerance, as sheep’s or goat’s milk feta does not have as much lactose as cow’s milk and can be tolerated.

Nutrition rundown

• Protein-rich thanks to eggs and sheep’s milk feta
• High in healthy fats, mainly from olive oil and pesto
• Cholesterol is high, driven almost entirely by the eggs (expected for an egg bake)
• Moderate carbs, suitable for a balanced main rather than a heavy pasta dish
• Sodium is reasonable for a feta-based meal, especially if pesto is used sparingly
• Good calcium hit from sheep’s milk feta, supporting bone health and muscle function
• Rich in B vitamins (especially B12, riboflavin and folate) from eggs and dairy, which support energy metabolism and red blood cell production
• Choline is high (eggs), which is important for brain function, memory and liver health
• Contains fat-soluble vitamins like vitamin A and vitamin D (mostly from eggs and feta), supporting immunity, skin and hormone function
• Olive oil adds monounsaturated fats, which are more heart-friendly than butter/cream-based bakes
• Pesto + basil contribute antioxidants (polyphenols) that support anti-inflammatory eating patterns, even in small amounts
• Spelt pasta adds some extra micronutrients compared with refined pasta, including magnesium, phosphorus and some iron
• Fibre is modest but helpful for digestion and steadier blood sugar (and you can boost it easily by adding veg)
• Low added sugar overall — the small sugar amount is naturally occurring, not “sweetened”
• Satisfying meal for appetite control: higher fat + solid protein tends to keep you fuller for longer
• Easy to make it more nutrient-dense by baking through spinach, zucchini, peas, mushrooms or tomatoes without changing the base recipe much
• Electrolyte balance: sodium is moderate, but the meal also provides potassium and magnesium (especially if you add greens), which helps counterbalance salty ingredients like feta and pesto

Ingredients

• 250g organic wholewheat spelt pasta, cooked
• 100g sheep’s milk feta
• 6 large organic eggs
• 1 tablespoon vegan pesto
• 2 tablespoons organic, cold pressed olive oil
• Basil – dry or fresh

Method

1. Add 2 litres of water, some olive oil and a pinch of salt into a stainless steel pan and bring to the boil.
2. Add the pasta to the boiling water and cook until just before al dente.
3. When the pasta is almost cooked, drain and add to a ceramic oven dish.
4. Whisk the eggs and crumble most of the feta cheese onto the pasta. Mix until the pasta has been coated with the eggs and pasta.
5. Bake covered for about 10-15 minutes (until the egg is cooked).
6. Serve with a little of the pesto sauce mixed through.

You can also cook the pasta with the eggs on the stovetop if you want a quicker meal, as it cooks more quickly on the stovetop.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.