Creamy, Comforting, and Guilt-Free! This Spaghetti Squash Chicken Alfredo is the perfect low-carb twist on a classic pasta dish. Made with wholesome ingredients, this recipe delivers all the rich flavors of traditional Alfredo without the heavy cream or added carbs!
This light and creamy comfort dish was super flavorful. I will be making this one on repeat! Spaghetti squash is also low in calories and contains several key vitamins and nutrients. This meal has it all!
I also love the idea of using the actual squash as the bowl! Dishes have become my chore in the house since I am forever cooking something. The squash bowl was also super fun for my kids when it came time for them to eat. When you pull the spaghetti out of the shell, it looks like real spaghetti.
You can really add spaghetti squash to a variety of dishes, like soups or stews. It can even be eaten raw if you desire.
Looking for more healthy and nutritious dinner ideas? Then you must try my Creamy Chicken Sausage Orzo Skillet and my Healthier Cheeseburger Pie!
Table of contents
Ingredients needed for this spaghetti squash meal
Here is a list of the ingredients needed to make this healthy family dinner!
- spaghetti squash - cut lengthwise, choose a spaghetti squash that is deep golden yellow and hard to the touch.
- olive oil - I prefer to use extra virgin olive oil when choosing an oil for this dish.
- garlic cloves - minced, enhance the overall flavor of the dish, infusing the meal with a strong, pungent garlic flavor.
- whole wheat flour - helps thicken the sauce.
- milk - creates a lighter, lower-fat alfredo sauce as opposed to heavy cream.
- lemon juice - adds brightness and acidity to the dish.
- Parmesan cheese - grated, the key ingredient that provides the classic, nutty, salty flavor.
- chicken breast - boneless and skinless, fat trimmed off.
- mozzarella cheese - shredded, provides a stringy, gooey, and flavorful melt on top.
- fresh parsley - minced, a colorful topping.
Directions for skinny chicken alfredo spaghetti squash
Step-by-step directions to make this delicious, healthy dinner!
Step 1 - Preheat the oven to 350 degrees and spray a pan with cooking spray. Lay your chicken on the pan and season with salt and pepper. Bake for 20 - 25 minutes.
Step 2 - Use a large knife to cut your spaghetti squash in half lengthwise. Lightly coat the inside with cooking spray and place cut-side down on a separate baking tray. Bake for 30 minutes.
Step 3 - Meanwhile, heat olive oil in a large cast-iron skillet over medium heat. Add garlic and cook until fragrant, about 2-3 minutes.
Step 4 - Whisk in flour and cook for 3 minutes. Then, gradually whisk in milk until it's smooth. Simmer until thickened, about 5 minutes.
Step 5 - Whisk in lemon juice, Parmesan cheese, salt, and pepper.
Step 6 - Once the chicken is done, shred it with 2 forks and add it to the sauce, stirring to combine.
Step 7 - Once spaghetti squash is done, remove it from the oven and turn it over using a large spatula, as the squash will be very hot. Scrape out the seeds and discard them. Use a fork and scrape out the squash so it makes spaghetti strands, and add them to the chicken mixture, stirring to combine.
Step 8 - Fill empty squash boats with the chicken alfredo mixture and then top with the shredded mozzarella and return to the oven for 10 more minutes. Broil for 2 minutes at the end until the cheese is golden, then sprinkle with fresh parsley and serve.
Substitutions and Variations
Whole Wheat Flour - you can also use all-purpose flour as a substitute for whole wheat.
Milk - I usually use 2%, but you can also make this dish using heavy cream, 1%, whole, or almond milk. You can also try plain Greek yogurt or light cream cheese to give it an even creamier texture.
Lemon Juice - I prefer freshly squeezed lemon juice, but you can also use bottled lemon juice.
Tips and FAQ's
Yes, store the cooked squash and sauce separately in air-tight containers. When you're ready to serve, combine and reheat for the best texture.
You can store this dish for up to 4 days in an air-tight container.
You can pair this with a fresh green salad or my super-easy Air Fryer Broccoli recipe.
Don't over-roast the squash! You want it tender, but not mushy!
More Healthy Comfort Food
If you give this recipe a try don't forget to rate the recipe below! Always love hearing what you all think. You can also Stay in touch with me through social media on @Instagram, Pinterest, and Facebook. Don't forget to tag me when you try one of my healthy recipes!
Spaghetti Sqaush Chicken Alfredo
Ingredients
- 1 medium spaghetti squash cut lengthwise
- 2 tbsp olive oil
- 3 cloves garlic minced
- 2 tbsp whole wheat flour
- 2 cups milk I use 2% but you can use whichever you prefer.
- 2 tbsp lemon juice to taste
- 1 tsp salt
- 1 tsp ground black pepper
- ¼ cup parmesan cheese grated
- 1 pound chicken breasts boneless, skinless, fat-trimmed off
- ½ cup mozzarella cheese shredded
- fresh parsley minced
Instructions
- Step 1 - Preheat the oven to 350 degrees and spray a pan with cooking spray. Lay your chicken on the pan and season with salt and pepper. Bake for 20 - 25 minutes.
- Step 2 - Use a large knife to cut your spaghetti squash in half lengthwise. Lightly coat the inside with cooking spray and place cut-side down on a separate baking tray. Bake for 30 minutes.
- Step 3 - Meanwhile, heat olive oil in a large cast-iron skillet over medium heat. Add garlic and cook until fragrant, about 2-3 minutes.
- Step 4 - Whisk in flour and cook for 3 minutes. Then, gradually whisk in milk until it's smooth. Simmer until thickened, about 5 minutes.
- Step 5 - Whisk in lemon juice, Parmesan cheese, salt, and pepper.
- Step 6 - Once the chicken is done, shred it with 2 forks and add it to the sauce, stirring to combine.
- Step 7 - Once spaghetti squash is done, remove it from the oven and turn it over using a large spatula, as the squash will be very hot. Scrape out the seeds and discard them. Use a fork and scrape out the squash so it makes spaghetti strands, and add them to the chicken mixture, stirring to combine.
- Step 8 - Fill empty squash boats with the chicken alfredo mixture and then top with the shredded mozzarella and return to the oven for 10 more minutes. Broil for 2 minutes at the end until the cheese is golden, then sprinkle with fresh parsley and serve.
Notes
- With assistance, help them whisk in the ingredients.
- Give them a fork, and once the spaghetti squash is cooked, have them scrape out all the spaghetti. They will love this 🙂
Nutrition
Jillian is the creator of Jillian's Healthful Eats. She is the one who cooks all the meals, develops all the recipes, takes all the photographs, and washes all the dishes! She is a very busy wife and mother of 4 who enjoys cooking with her children and instilling in them her love for health and nutrition!
Making this for the millionth time this week! Love this recipe
Yay! This one is one of my faves too!
Love the combination of chicken and spaghetti squash!