Spaghetti Squash Alfredo is a delicious way to enjoy your favorite Italian flavors with low carb, nutrient-dense squash in place of pasta! This is a perfect winter meal – a cozy, creamy Alfredo sauce, and tender marinated chicken thighs, on top of roasted spaghetti squash.
Don’t miss Zucchini Noodle Chicken Alfredo, and this delicious Pesto Spaghetti Squash recipe, perfect for when you’re craving Italian food!
A Cozy, Low-Carb Italian Dish!
Low carb diets can feel more difficult in the winter months when our bodies naturally crave carbs and hot meals!
Spaghetti squash is one of my favorite winter veggies. It’s low in carbs, high in fiber and contains B vitamins, magnesium, and Vitamin C – nutrients essential for maintaining a good immune system!
If you don’t know How to Cook Spaghetti Squash, jump on over to this post for a quick tutorial. It’s a simple process, but plan ahead because it will take 30-45 minutes to bake.
While the squash is in the oven, prepare a simple Alfredo Sauce, and pour a simple herb marinade over your chicken.
Bring it all together by drizzling the dreamy Alfredo sauce over the spaghetti squash strands, and topping it with chicken and more parmesan cheese!
What You’ll Need
- Baked Spaghetti Squash
- Alfredo Sauce (be wary of store-bought, jarred Alfredo sauces, which are often made with sugar and starches)
- Parmesan Cheese
- Chicken Thighs or Chicken Breasts (boneless), or save time by using chicken from a precooked chicken
- Olive Oil
- Lemon Juice
- Thyme
- Salt and Pepper
How to Cook Spaghetti Squash
Step 1: Cut the spaghetti squash in half lengthwise. I do this with a very sharp knife. If you’re having difficulty cutting the squash, microwave the spaghetti squash for 5 minutes, then cool for at least 10 minutes prior to cutting it in half. This softens the outer skin of the spaghetti squash. Remove the seeds and pith with a spoon.
Step 2: Rub the cut side of the squash with olive oil, and season with salt and pepper. Place on a baking sheet cut side down. Bake the squash for 35-45 minutes, until the strands easily pull away from the skin with a fork.
Step 3: After the squash is baked, use a fork to pull the strands away from the skin. The strands should stay intact and not break. If they do, the squash was overbaked.
How to Make Spaghetti Squash Alfredo
Step 1: Roast a spaghetti squash. If you have never done this before, learn how to cook a spaghetti squash. Make Alfredo sauce, or use a high quality jarred Alfredo sauce.
Step 2: Add chicken pieces along with marinade ingredients in a container with a lid, and marinate for at least 20 minutes, up to 2 hours.
Step 3: Grill or pan-fry the chicken.
Step 4: Pull the strands of the spaghetti squash away from the skin of the squash. Either serve in half of the spaghetti squash, or add strands to plates. Toss the squash “noodles” in the Alfredo sauce.
Step 5: Top the Spaghetti Squash Alfredo with sliced chicken. Optionally, also top with broccoli or burst cherry tomatoes.
Step 6: Garnish the dishes with additional parmesan cheese and chopped parsley or basil, if desired.
How to Store & FAQ
How to Store Leftovers
Prepare the amount of Spaghetti Squash Alfredo you plan on eating, and store the roasted squash, Alfredo sauce, and chicken separately.
When ready to enjoy the leftovers, reheat the components separately, and then put together your dish. This keeps the water in the squash from making the sauce thin and watery!
Is Spaghetti Squash Alfredo Keto?
Yes, and no. Spaghetti squash has a lower net carb count than other winter squashes, but too much can take you over your daily limit. I recommend enjoying this dish occasionally, and adjusting the carbs in your other meals to compensate.
Also, save carbs by using a homemade keto Alfredo sauce. Store bought options are often made with sugar and starches, and can also have milk instead of just heavy cream.
Spaghetti Squash Alfredo is perfect if you have higher carb needs because of an active lifestyle, or if you are carb cycling.
Spaghetti Squash Alfredo with Broccoli
Top this delicious Alfredo with broccoli, cooked your favorite way. Steam, roast, or stir fry the broccoli, and then add it with your chicken.
Other Alfredo Recipes
- Chicken Alfredo with Zucchini Noodles
- Keto Chicken and Broccoli Alfredo
Try this recipe? Be sure to share your cooking with me on Pinterest, Facebook, or Instagram, and tag @BlissfullyLowCarb !
Spaghetti Squash Alfredo with Chicken
Ingredients
Roasted Spaghetti Squash
- 1 spaghetti squash large, or sub 2 small squashes
- 1 tablespoon olive oil
- sea salt to taste
- black pepper to taste
Herb Marinated Chicken
- 1 1/2 pounds chicken thighs boneless, or boneless chicken breasts, pastured / organic recommended
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 teaspoon sea salt
- 1 teaspoon thyme
- black pepper to taste
Spaghetti Squash Chicken Alfredo
- Keto Alfredo Sauce (1 recipe of Alfredo sauce is 8 servings, so there will be leftover sauce).
- cherry tomatoes sauteed until burst, if desired
- parmesan cheese to garnish, optional
- parsley chopped, to garnish, optional
Instructions
Roasted Spaghetti Squash
- Preheat oven to 400º F.
- Cut the squash in half lengthwise. Use a spoon to scoop the seeds and pith from the center of the squash.
- Season the flesh of the squash with avocado oil, salt and pepper.
- Place the squash flesh-side down on the baking tray, and bake the squash for 45 minutes to 1 hour, depending on how large the squash is. At 45 minutes, flip the squash over, and test it with a fork. If the strands easily pull from the shell and are tender, the squash is done. If the strands easily break or are mushy, you've overcooked the squash.
Herb Marinated Chicken
- Add all ingredients for the chicken marinade into a bowl along with chicken thighs or boneless chicken breasts. Marinate for at least 1 hour, up to overnight.
- Grill or pan fry chicken until browned on both sides and cooked throughout. Chicken should be cooked to an internal temperature of 165º F.
Spaghetti Squash Alfredo
- Use a fork to gently pull the strands of squash away from the skin. If serving in squash bowls, leave it inside. Otherwise, divide the squash between serving plates.
- Drizzle each serving of spaghetti squash with about 1/4 cup of alfredo sauce.
- Slice the chicken, and top each serving with a piece of chicken.
- Garnish each dish with burst cherry tomatoes, additional parmesan cheese, and chopped parsley, if desired.
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