This Chicken And Spaghetti Squash recipe is a delightful, wholesome meal that combines tender, seasoned chicken with the light, naturally noodle-like strands of roasted spaghetti squash. It offers a comforting yet healthy twist on traditional pasta dishes, perfect for those seeking a low-carb, gluten-free option without sacrificing flavor or satisfaction. The dish is brightened with garlic, herbs, and a touch of Parmesan, making it a versatile and crowd-pleasing entrée for any night of the week.
Why You Will Love This Recipe
You’ll love this recipe because it strikes the perfect balance between ease and elegance. The spaghetti squash provides a slightly sweet, textured base that perfectly complements the juicy, well-seasoned chicken. It’s also incredibly nutritious, low in carbs, and gluten-free, making it ideal for keto, paleo, or clean eating lifestyles. The minimal ingredients and straightforward cooking technique make it accessible to cooks of all levels, while the fresh herbs and Parmesan add layers of flavor that keep each bite exciting. Plus, it’s a great way to enjoy a comforting pasta-style dish without the heaviness of traditional noodles.
Tips and Tricks
- Choose a medium-sized spaghetti squash for easy handling and a good ratio of flesh to skin.
- Roast the squash cut side down on a baking sheet for even cooking and to prevent drying out.
- Use a fork to gently separate the squash strands once cooked, being careful not to mash them.
- Season the chicken thoroughly with salt, pepper, and herbs before cooking to maximize flavor.
- Allow the chicken to rest a few minutes after cooking to retain juices and tenderness.
- For extra flavor, deglaze the chicken pan with a splash of white wine or chicken broth and toss the spaghetti squash strands in this sauce.
- Freshly grated Parmesan melts better and tastes more vibrant than pre-grated. Always grate it yourself if possible.
Make Ahead Tips
- Roast the spaghetti squash up to 3 days in advance and store it in an airtight container in the fridge.
- Cook and slice the chicken a day ahead; keep refrigerated and reheat gently to avoid drying out.
- Prepare the garlic herb sauce or seasoning mix ahead of time to speed up assembly.
- Combine the roasted squash and sliced chicken just before serving for best texture.
- This recipe reheats well, making it suitable for meal prep lunches or quick dinners.
Recipe Variations
- Swap out chicken breasts for thighs for a richer, more flavorful protein.
- Add sautéed mushrooms, spinach, or cherry tomatoes for extra veggies and color.
- Use Italian seasoning or smoked paprika for a different spice profile.
- Stir in a spoonful of pesto or sun-dried tomato paste for a Mediterranean twist.
- Make it cheesy by adding mozzarella or a dollop of ricotta on top before serving.
- For a spicy kick, sprinkle red pepper flakes or drizzle with hot honey.
How to Serve
Serve the chicken sliced over a generous bed of spaghetti squash strands tossed with garlic and herbs. Garnish with freshly grated Parmesan, chopped parsley or basil for a pop of color, and a wedge of lemon on the side for brightness. Complement with a simple green salad or roasted vegetables for a balanced meal. Plate on a wide, shallow dish to showcase the strands and juicy chicken slices beautifully.
Pairing Suggestions
Pair this dish with a crisp, dry white wine like Sauvignon Blanc or Pinot Grigio to complement the delicate flavors. For a non-alcoholic option, sparkling water with a splash of lemon or iced herbal tea works nicely. Side dishes such as garlic roasted asparagus, a fresh arugula salad with lemon vinaigrette, or a light tomato bruschetta harmonize well. Finish the meal with a light dessert like lemon sorbet or fresh berries.
How to Store
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or in the microwave to avoid drying out the chicken. You can freeze cooked chicken and spaghetti squash separately for up to 2 months; thaw overnight in the fridge before reheating. Avoid freezing the dish combined if you’ve added cheese or fresh herbs to maintain texture and flavor.
Equipment Needed
- Baking sheet
- Sharp knife and cutting board
- Fork for shredding spaghetti squash strands
- Skillet or frying pan for cooking chicken
- Meat thermometer (optional but recommended)
- Mixing bowl for tossing squash strands
- Grater for Parmesan cheese
Dietary Adaptations
- To make vegan: substitute chicken with sautéed tofu, tempeh, or chickpeas and use nutritional yeast in place of Parmesan.
- For dairy-free: omit Parmesan or use a dairy-free cheese alternative.
- Nut-free: this recipe contains no nuts but always check ingredient labels if using substitutions.
- Gluten-free by default, but ensure all seasonings and broth are certified gluten-free.
- Paleo-friendly by using fresh herbs and olive oil, skipping cheese or replacing with nutritional yeast.
Seasonal Adaptations
- In summer, add fresh cherry tomatoes or zucchini ribbons sautéed with garlic to brighten the dish.
- In fall and winter, incorporate roasted root vegetables like carrots or parsnips for heartiness.
- Use fresh herbs like basil and parsley in spring/summer; switch to rosemary or thyme in colder months for warmth.
- Replace Parmesan with aged hard cheeses seasonally, or use seasonal nut-based cheese alternatives.
Recipe FAQs
Q: Can I microwave the spaghetti squash instead of roasting?
A: Yes, but microwave roasting can make the strands slightly softer and less flavorful than oven roasting.
Q: How long does it take to cook the spaghetti squash?
A: Typically 40-50 minutes at 400°F (200°C) roasted in the oven.
Q: Can I use pre-cooked chicken?
A: Yes, but freshly cooked chicken adds more flavor and better texture.
Q: How do I know when the chicken is done?
A: Use a meat thermometer to ensure the internal temperature reaches 165°F (74°C).
Q: Can I use frozen spaghetti squash?
A: Fresh squash tastes best, but frozen can be used if thawed and drained well.
Chicken And Spaghetti Squash
This Chicken And Spaghetti Squash recipe is a delightful, wholesome meal that combines tender, seasoned chicken with the light, naturally noodle-like strands of roasted spaghetti squash.
Ingredients
- 1 medium spaghetti squash (about 3-4 pounds)
- 2 large boneless, skinless chicken breasts
- 2 tablespoons olive oil, divided
- 3 cloves garlic, minced
- 1 teaspoon dried Italian herbs (or a mix of oregano, basil, thyme)
- Salt and freshly ground black pepper, to taste
- 1/4 cup freshly grated Parmesan cheese
- Fresh parsley or basil, chopped, for garnish
- Optional: lemon wedges for serving
Instructions
- Preheat your oven to 400°F (200°C).
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Drizzle 1 tablespoon of olive oil on the cut sides of the squash and season with salt and pepper.
- Place the squash halves cut side down on a baking sheet lined with parchment paper. Roast for 40-50 minutes, or until the flesh is tender and easily shredded with a fork.
- While the squash roasts, season the chicken breasts on both sides with salt, pepper, and Italian herbs.
- Heat the remaining 1 tablespoon of olive oil in a skillet over medium heat. Add the chicken breasts and cook for about 6-7 minutes per side or until the internal temperature reaches 165°F (74°C). Remove the chicken from the skillet and let it rest for 5 minutes before slicing.
- In the same skillet, add the minced garlic and sauté for 1 minute until fragrant. You may add a splash of chicken broth or white wine to deglaze the pan, scraping up any browned bits for extra flavor.
- Use a fork to scrape out the spaghetti squash strands into a large bowl. Toss the strands with the garlic, pan juices, and Parmesan cheese. Adjust seasoning with salt and pepper.
- Slice the rested chicken breasts thinly.
- Plate a generous portion of the spaghetti squash strands and top with sliced chicken. Garnish with fresh parsley or basil and serve with lemon wedges if desired.
Nutrition Information
Yield
3Serving Size
1Amount Per Serving Calories 347Total Fat 15gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 10gCholesterol 75mgSodium 368mgCarbohydrates 25gFiber 5gSugar 9gProtein 30g
Dinnerfocus.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
This chicken and spaghetti squash recipe is a wonderful way to enjoy a filling, flavorful meal that’s both healthy and satisfying. The combination of tender chicken and naturally gluten-free spaghetti squash creates a versatile base for endless variations, allowing you to tailor it to your tastes and seasonal ingredients. With a few simple steps and pantry staples, you can create a dish that feels special enough for guests yet easy enough for weeknight dinners. Give it a try—you’ll soon find it a staple in your recipe rotation!
