Cooking pen filled with baked feta rice and bag of RightRice, fork and basil around it
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The Easiest Low Carb Baked Feta Rice

Have you seen the viral baked feta pasta recipe trending on TikTok? It’s everywhere, and it looks delicious. But it’s also packed full of carbs. So if you are looking for a low carb alternative to the baked feta trend, this baked feta rice recipe is for you!

This post has been created in partnership with RightRice. All opinions, as always are my own.
Disclaimer:  This post contains Amazon affiliate links.  As an affiliate, I earn a commission on qualifying purchases.

As soon as I saw the TikTok baked feta pasta, I knew I wanted to try it out. But I also knew that I wanted to add my own twist to it to make it a little more nutritious and with fewer carbs and more fiber. Basically, I wanted to make it a recipe worked well for anyone trying to follow a lower carb meal plan or anyone with diabetes managing blood sugar. Which is what led me to creating this delicious (and so easy to make!) lower carb baked feta rice recipe.

(I don’t think we can claim ‘low carb,’ but hoping lower carb works!)

That’s right, my fresh spin on the viral TikTok baked feta pasta trend not only cuts the carbs, but swaps out the pasta for rice. And not just any rice… RightRice!

The secret ingredient to making low carb baked feta rice

Bowl of low carb feta rice with fork in a bowl and cooking pan with the food, bowl of cherry tomatoes and pack of rice in the background

If you haven’t started cooking with RightRice, you will want to start. RightRice looks and tastes just like rice, but since it is made from 90% nutritious vegetables (lentils, chickpeas, and peas) it contains more than double the protein, five times the fiber, and almost 40% less net carbs than white rice. I also love that it cooks up easier (and faster!) than white rice. All you need is a small saucepan to boil water in and you can make it in about 10 minutes… no rice cooker needed.

What’s really great is that it also comes in a variety of already seasoned flavors made with real herbs and spices, like Garlic Herb, which is what I used to make this recipe. Since the seasoning is already included, it cuts down even more on prep work (who doesn’t love that?!) And the seasoned varieties are lower in sodium than traditional flavored rice products, which makes me very happy since you know I am always sharing how important it is to limit sodium, especially if you have diabetes or elevated blood pressure.

Adding RightRice as the base to this lower carb baked feta rice dish not only helps to reduce the carb content of the recipe, but it adds a beneficial source of fiber and vegetables to the dish as well. This recipe contains 24 grams carbs and 4 grams of fiber per serving compared to the original viral TikTok baked feta pasta version which I estimated to contain 55 carbs and 2 fiber in a comparable serving size. A big saving in carbs and calories without sacrificing flavor one bit!

OK, who’s ready to start cookin’?

How to make low carb baked feta pasta

Pack of Right Rice with feta cheese, cherry tomatoes, olive oil and spices

Here’s what you’ll need:

  • Garlic Herb RightRice
  • Cherry tomatoes
  • Feta
  • Olive oil
  • Garlic
  • Basil
  • Salt & pepper to taste

I know sometimes baked rice dishes can seem intimidating, but this lower carb baked feta recipe couldn’t be easier to make.

To get started, rinse and dry your cherry tomatoes and then add them to a large baking dish or casserole pan.

Cooking pan filled with cherry tomatoes and olive oil

Pour ½ of the olive oil over the tomatoes and then add salt and pepper to taste. Gently toss the tomatoes to evenly coat them. Then create a ‘well’ in the middle of the tomatoes to add in the block of feta cheese. Once added, pour the remaining olive oil on top then bake in the oven at 400 degrees F for about 35 minutes. You will know it’s done when the tomatoes start to burst open and the cheese is melting.

Cooking pot with cherry tomatoes, feta cheese and olive oil

As your tomatoes and feta bake, it’s time to prepare your RightRice. Just bring water to a boil in a saucepan, add in the RightRice, cover, and remove from the heat. Let your RightRice sit for about 12 minutes, then uncover and use a fork to fluff. That’s how easy it is to make!

Hand pouring rice from RighRice pack into the sauce pen

Once your tomatoes and feta are done baking, remove them from the oven. Add in chopped basil and minced garlic along with the RightRice and slowly mix the ingredients together. As the cheese melts, it will create a creamy, delicious sauce that coats the rice and tomatoes.

Backed feta cheese with cherry tomatoes, olive oil and basil in cooking pan

Once fully mixed, your lower carb baked feta rice is ready to enjoy! You can serve it alone or as a side dish with your favorite meal. I have been loving having mine over a bed of fresh spinach- so good!

Low Carb Baked Feta Rice in Bowl with a Fork and Basil on Top

So as you can see, just because you have to watch your carb intake doesn’t mean you can’t dive into the viral TikTok baked feta pasta trend. Thanks to a simple swap with RightRice, you can enjoy all the same great flavor with less of an impact on blood sugar. Plus the additional protein and fiber in the RightRice makes this dish one that will keep you satisfied for hours!

Cooking pen filled with baked feta rice and bag of RightRice, fork and basil around it

Low Carb Baked Feta Rice

This spin on the baked feta pasta trend not only cuts the carbs but swaps out the pasta for RightRice to boost the protein & fiber.
4.50 from 14 votes
Print Pin Shop Ingredients
Course: Main Course
Cuisine: American
Diet: Diabetic, Low Calorie
Prep Time: 10 minutes
Cook Time: 35 minutes
Servings: 12
Calories: 238kcal


  • Cooking pan
  • Sauce pan


  • 8 ounce block of feta (not crumbled)
  • 2 pints cherry tomatoes
  • 1/3 cup olive oil
  • pinch of salt
  • pinch of pepper
  • 1 tsp minced garlic
  • 1/4 cup fresh basil
  • 2 bags Garlic Herb RightRice


  • Preheat oven to 400 F. In a baking dish, addcherry tomatoes and drizzle ¼ cup olive oil over top. Season with salt andpepper and the toss lightly to combine.
    Cooking pan filled with cherry tomatoes and olive oil
  • Place the feta cheese block in the middle of the baking dish and surround it with the cherry tomatoes. Drizzle remaining oliveoil over feta and tomatoes.
    Cooking pot with cherry tomatoes, feta cheese and olive oil
  • Bake for about 35 minutes or until cheese is meltedand tomatoes are soft and bursting.
    Baked feta, cherry tomatoes and olive oil in cooking pan
  • While tomatoes and cheese bake, prepare RightRice in a pot of water according to the package instructions.
    Rice in Sauce Pen
  • Remove tomatoes from oven and add in garlic and basil. Toss to combine.
    Backed feta cheese with cherry tomatoes, olive oil and basil in cooking pan
  • Add prepared rice to the baking dish and toss tocombine. Garnish with basil as desired and serve warm.
    Hand using fork o toss and combine rice with feta, cherry tomato and basil in cooking pan


Low carb baked feta rice cuts the carbs and boosts the protein & fiber.


Calories: 238kcal | Carbohydrates: 24g | Protein: 10g | Fat: 11g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 17mg | Sodium: 420mg | Potassium: 186mg | Fiber: 4g | Sugar: 3g | Vitamin A: 492IU | Vitamin C: 18mg | Calcium: 103mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @ErinPalinskiWade or tag #erinpalinskiwade!

Nutrition Analysis (per serving)

Makes 12 servings

24 carbs 4 grams fiber 10gm protein