This Chicken and Spinach Spaghetti Squash Alfredo is a lighter, lower carb way to enjoy chicken Alfredo and get some extra veggies in too!
If you love this spaghetti squash recipe then you have to try my Southwest spaghetti squash casserole!
This recipe and photos have been updated from the original post on 1/11/2017
Why you’ll love it
Lower carb option – If you love chicken Alfredo, but are looking for a lower carb option or just aren’t in the mood for pasta, then this is the recipe for you. You’ll still get all the creamy Alfredo sauce, but without the pasta.
Extra veggies – Typically chicken Alfredo fettuccine is just pasta, cream sauce, cheese, and chicken. When you make this spaghetti squash version, you’ll be getting it, plus spinach as a way to get a couple servings of vegetables into you’re meal.
Easy weeknight dinner or special occasion – Alfredo pasta has always felt like a special occasion meal to me, but of course you can make it any night of the week because it’s so simple. The same goes for the spaghetti squash alfredo. The squash does take a while to roast, but you can do that in advance to save time.
The ingredients
- Spaghetti squash – Look for a squash that is firm, golden or dark yellow, and heavy for it’s size.
- Boneless skinless chicken breasts – If you like boneless skinless chicken thighs better, use them.
- Italian seasoning, dried oregano, garlic powder – Classic Italian dried herbs that give the chicken and sauce tons of flavor.
- Baby spinach – Buy a bag of baby spinach to save time.
- Low fat cream cheese – Full fat cream cheese can be used too, I don’t recommend non-fat cream cheese. Make sure it’s at room temperature before using it.
- Milk – Low fat, whole, half and half, or even cream if you’re wanting an extra rich sauce can be used.
- Parmesan cheese – Use the good stuff and grate it yourself for the best flavor. Parmigiano Reggiano is pricey, but totally worth it in my opinion.
- Low fat plain Greek yogurt – Full fat Greek yogurt can be used as well. I don’t recommend fat free as it’s more likely to curdle from the heat.
- Mozzarella cheese – part skim or whole milk mozzarella both work for this recipe.
How to Make Chicken and Spinach Spaghetti Squash Alfredo
Roast the spaghetti squash – Roast the spaghetti squash at 400° F. for about 35-40 minutes depending on the size. Let it cool until you can handle it and then scoop the strands out and let them sit in the shell until you’re ready to add them into the sauce.
Cook the chicken – Combine all of the spices together in a small bowl. Cut the chicken into bite sized pieces and then sprinkle them with the spice mixture, salt and pepper. Heat some olive oil in a large skillet and then add in the chicken and sauté it until it’s nearly cooked through.
Make the alfredo sauce – Add in the spinach and stir everything together until it’s wilted. Add in the cream cheese, Parmesan cheese and milk and stir everything together until a creamy sauce forms. Add the spaghetti squash and Greek yogurt into the skillet and toss everything together until it’s coated in the sauce.
Add the cheese – The final step is to top everything with shredded mozzarella cheese. To melt the cheese, either cover the skillet with a lid for a couple minutes or you can stick it under the broiler until it’s melted and golden brown.
Time Saving Tips
- Roast the spaghetti squash in advance. I roasted mine a couple days in advance and it worked great
- Use rotisserie chicken. Remove the skin and sprinkle it with the spice mixture. Warm it in the skillet with the spinach and then continue with the recipe as it’s written.
Spaghetti squash alfredo FAQ:
Can I make the alfredo without chicken?
Yes. If you want to make a vegetarian version, sauté the spinach in a little olive oil and then add in the spice mixture and ingredients for the sauce. You could also add in cannellini beans to make the meal a little more hearty.
Best way to roast spaghetti squash
The best way I’ve found to roast spaghetti squash so that it isn’t watery or mushy is to cut the squash in half lengthwise and scoop out the seeds. Season the inside with salt and pepper and then lay the halves cut side down on a foil lined baking sheet sprayed with cooking oil.
Roast the squash at 400° F. for 30-45 minutes depending on the size of it. A small squash may only need 30-35 minutes whereas a large one will like take between 40-50 minutes. Don’t roast it for too long or the strands will likely get mushy and more water will be drawn out.
What milk works best for alfredo sauce?
Cream is traditionally used in aIfredo sauce and you can absolutely use it for this recipe. I used low fat (2%) milk for this recipe, but use whatever you have on hand. The higher the fat content the richer the sauce will taste.
If you are using a dairy-free alternative, note that the flavor may change slightly. If you don’t have milk, add an extra ounce of cream cheese or an additional 1/4 cup of Greek yogurt.
Did you make this chicken and spinach spaghetti squash alfredo? I’d love if you’d leave a recipe rating and review below.
Chicken and Spinach Spaghetti Squash Alfredo
Ingredients
- 1 large spaghetti squash (about 5 cups)
- 1 tablespoon olive oil
- 1 pound boneless skinless chicken breasts, cut into bite sized pieces
- 1 teaspoon Italian seasoning
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 3 cups baby spinach
- Kosher salt and fresh ground black pepper to taste
- 2 ounces low fat cream cheese
- 1/3 cup low fat milk or milk of choice
- 1/4 cup shredded Parmesan cheese
- 1/4 cup plain low fat Greek yogurt
- 1/3 cup shredded part skim mozzarella cheese
- Chopped parsley for garnish (optional)
Instructions
Spaghetti Squash
- Preheat oven to 400° F., line a baking sheet with foil and spray it with cooking oil.
- Cut the spaghetti squash in half lengthwise, scoop out the seeds and season with salt and pepper. Place the squash cut side down on the baking sheet and roast until tender, about 35-45 minutes depending on the size.
- Let the squash cool for about 10 minutes before scooping out the strands with a fork.
Chicken and Spinach Alfredo
- Combine the spices together in a small bowl. Cut the chicken into bite sized pieces and sprinkle with the spice mixture, salt and pepper.
- Add the olive oil to a large skillet and heat it over medium-high heat. Add in the chicken and sauté until it's nearly cooked through. Add in the baby spinach and cook until the spinach wilts and the chicken is thoroughly cooked.
- Add the cream cheese, Parmesan cheese and milk to the skillet and stir until a sauce forms. Put the spaghetti squash strands into the skillet along with the Greek yogurt. Toss everything together until it's coated in the sauce.
- Top with shredded mozzarella and either cover with a lid until the cheese is melted 2-3 minutes or stick the skillet in the oven and broil for several minutes or until the cheese is melted and lightly browned. Garnish with chopped parsley and serve.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 373Total Fat: 12gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 112mgSodium: 366mgCarbohydrates: 20gFiber: 4gSugar: 8gProtein: 46g
A friend told me about your website. Do you know the nutritional values, mainly carbs…I tried this one and the one with Broccoli and both were SUPER! My husband even helped with the cooking! Thanks for the recipes. Jeanne
The greek yogurt is not in the ingredients list, how much would be recommended to add of that?
Hi Skylar,
This recipe actually doesn’t use Greek yogurt, however a couple of my other spaghetti squash recipes do. If you wanted to stir some into the mixture at the very end (off the heat) before putting them back into the squash shells, I would say 2-3 tablespoons would be a good amount.
Thanks for this awesome recipe Danae. I remember my grandma used to bake us this when I and my younger sister were young. what great memories . (R.I.P Grandma) . I will definitely give it a try this week.