Spaghetti Squash Alfredo with Chicken
Cozy up to this warming and healthy meal! Roasted spaghetti squash makes the perfect low carb base for a Chicken Alfredo dish! Use your favorite jarred Alfredo sauce, or make your own.
Prep Time1 hour hr 20 minutes mins
Cook Time1 hour hr 20 minutes mins
Total Time2 hours hrs 40 minutes mins
Course: Main Course
Cuisine: Italian
Keyword: keto alfredo, keto chicken alfredo, spaghetti squash alfredo, spaghetti squash chicken alfredo
Servings: 4 servings
Calories: 565kcal
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
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.
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.
Calories: 565kcal | Carbohydrates: 18g | Protein: 31g | Fat: 42g | Saturated Fat: 9g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 167mg | Sodium: 754mg | Potassium: 620mg | Fiber: 4g | Sugar: 7g | Vitamin A: 447IU | Vitamin C: 9mg | Calcium: 72mg | Iron: 2mg