Keto Chicken Spaghetti Squash Recipes: A Comprehensive Guide

Spaghetti squash offers a versatile and healthy alternative to traditional pasta, especially for those following a ketogenic or low-carb diet. This guide explores several delicious keto chicken spaghetti squash recipes, providing detailed instructions and variations to suit different tastes and dietary needs.

Understanding Spaghetti Squash

Spaghetti squash is a type of winter squash with a unique characteristic: when cooked, its flesh separates into strands that resemble spaghetti. This makes it an excellent low-carb substitute for pasta in various dishes. It has a mild flavor, allowing it to absorb the flavors of the sauces and ingredients it's paired with.

Preparing Spaghetti Squash

Before diving into specific recipes, understanding how to prepare spaghetti squash is essential. There are several methods:

1. Oven Roasting: - Preheat the oven to 400°F (200°C).

• Cut the spaghetti squash in half lengthwise. Be cautious, as the squash can be tough to cut through. Placing the squash on a towel can help stabilize it.
• Remove the seeds by scraping the inside of each half with a spoon.
• Drizzle the inside of each half with vegetable oil (like olive oil) and sprinkle with salt and pepper.
• Place the squash cut-side down on a baking sheet.
• Roast in the oven for approximately 30-40 minutes, or until tender when pierced with a knife.
• Remove from the oven and let it cool slightly before handling.
• Once cooled, use a fork to fluff up the interior of each squash, creating the "noodles."

2. Microwaving: - Carefully pierce the spaghetti squash multiple times with a knife.

• Place it on a microwave-safe plate.
• Cook on high for 8-12 minutes, or until tender.
• Let it cool before handling.

3. Instant Pot: - Cooking spaghetti squash in an Instant Pot is a quick and easy method.

• Follow the manufacturer's instructions for cooking squash, typically involving cutting the squash in half and steaming it under pressure.

Removing Excess Water

A common issue with spaghetti squash is its high water content, which can make dishes soggy. To avoid this:

• After shredding the squash, use a clean kitchen towel to gently squeeze out the excess moisture. This step is crucial for achieving the desired texture in casseroles and other dishes.

Keto Chicken Spaghetti Squash Recipes

1. Keto Low Carb Cheesy Chicken Pesto Spaghetti Squash

This recipe combines the fresh flavors of pesto with the heartiness of chicken and the comfort of cheese, all within a low-carb framework.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• 1 medium spaghetti squash
• Olive oil, salt, and pepper
• Cooked chicken (leftover or freshly cooked), cut into strips
• Pesto
• Shredded cheese (cheddar, mozzarella, or your preferred type)

Instructions:

1. Prepare the Spaghetti Squash: Follow the oven-roasting method described above.
2. Cook the Chicken: If using uncooked chicken, drizzle it with oil, salt, pepper, and garlic powder, and cook until done. Leftover chicken works perfectly.
3. Combine Ingredients:
   • Fluff the cooked spaghetti squash with a fork to create the noodles.
   • Add ½ cup of pesto to each squash boat and mix well.
   • Top each squash boat with the cooked chicken.
   • Sprinkle cheese generously over the top.
4. Bake: Bake in the oven for approximately 15 minutes, or until the cheese is melted and bubbly. For browned cheese, briefly broil (watching carefully to prevent burning).
5. Serve: Drizzle with additional pesto if desired.

2. Tuscan Chicken and Spaghetti Squash

This creamy and flavorful dish incorporates sun-dried tomatoes, garlic, and Parmesan cheese for a rich, comforting meal.

Ingredients:

• 1 medium spaghetti squash
• 1 pound boneless, skinless chicken
• Salt, pepper, and Italian seasoning
• 2 tablespoons butter (divided)
• 4 cloves garlic, minced
• 1 shallot, chopped
• 2 tablespoons sun-dried tomatoes, chopped
• 1 cup heavy cream
• Parmesan cheese, grated
• Spinach

Instructions:

1. Prepare the Spaghetti Squash: Roast or microwave the spaghetti squash until tender.
2. Cook the Chicken: Season the chicken with salt, pepper, and Italian seasoning. Melt 1 tablespoon of butter in a large skillet over medium-high heat. Add the chicken and cook until no longer pink, about 7 minutes. Remove the chicken and set aside, tenting with foil to keep warm.
3. Make the Sauce:
   • Add the remaining butter to the pan along with the garlic and shallot. Cook until softened, about 1-2 minutes.
   • Mix in the sun-dried tomatoes and cook for another minute.
   • Pour in the heavy cream and cook until hot and bubbly, about 1-2 minutes.
   • Turn off the heat and stir in the Parmesan cheese and spinach.
4. Combine and Serve:
   • Shred the spaghetti squash with a fork and add it to the skillet with the sauce.
   • Slice the cooked chicken and add it to the mixture.
   • Toss everything together until well combined.
   • Serve immediately, garnished with extra Parmesan cheese if desired.

3. Skinny Chicken Alfredo Stuffed Spaghetti Squash

This recipe offers a lighter take on the classic Chicken Alfredo, using spaghetti squash as a low-carb vessel.

Ingredients:

• 1 medium-sized spaghetti squash
• 2 Tbsp extra-virgin olive oil
• ½ cup chopped shallots
• 3 garlic cloves, minced
• 2 Tbsp all-purpose flour (or almond flour for a gluten-free option)
• 2 cups 2% reduced-fat milk (or unsweetened almond milk for dairy-free)
• 2 Tbsp fresh lemon juice
• ¼ cup grated Parmesan cheese
• ½ tsp kosher salt
• ½ tsp black pepper
• 1 ½ cups shredded cooked chicken
• ½ cup shredded mozzarella cheese

Instructions:

1. Prepare the Spaghetti Squash: Preheat oven to 400°F (200°C). Cut the spaghetti squash lengthwise, remove the seeds, and lightly coat the flesh with cooking spray. Place cut-side down on a baking sheet and bake for 30-40 minutes, until tender. Let cool.
2. Sauté Aromatics: Heat olive oil in a large skillet over medium heat. Add shallots and garlic; cook for 3 minutes, until soft.
3. Make the Alfredo Sauce: Whisk in flour and cook for 2 minutes. Gradually stream in milk, whisking until smooth. Gently simmer until thickened, about 3-4 minutes. Whisk in lemon juice, Parmesan cheese, salt, and pepper. Remove from heat and stir in shredded chicken.
4. Combine and Bake: Scrape out the spaghetti-like strands from the roasted squash and stir them into the chicken Alfredo mixture. Fill the empty squash boats evenly with the chicken Alfredo mixture and sprinkle mozzarella cheese over the top.
5. Bake Again: Return to the oven and bake for 10 minutes. Set the broiler to HIGH and broil for 2 minutes, or until the cheese is golden in some spots.
6. Serve: Remove from oven and garnish with fresh parsley.

4. Chicken Spaghetti Squash Casserole

This casserole is a comforting and easy-to-make dish, perfect for a family dinner.

Ingredients:

• 1 medium spaghetti squash
• Cooked chicken, shredded or cubed
• Celery, diced
• Tomato, diced
• Hot sauce (optional)
• Ranch dressing (keto-friendly)
• Melted butter
• Cheddar cheese, shredded
• Blue cheese, crumbled (optional)

Instructions:

1. Prepare the Spaghetti Squash: Bake the spaghetti squash until tender. Scoop out the noodles with a fork.
2. Combine Ingredients: In a large bowl, combine the chicken, celery, tomato, hot sauce, ranch dressing, melted butter, and half of the cheddar cheese. Toss with the spaghetti squash noodles.
3. Assemble the Casserole: Transfer the mixture to a 9x9 inch casserole dish and top with the remaining cheddar and blue cheese.
4. Bake: Bake in a preheated oven at 350°F (175°C) until the cheese is melted and bubbly.

Tips and Variations

• Cheese Selection:
  • Use freshly grated cheese instead of pre-grated to avoid unnecessary carbs from added fillers.
  • Experiment with different cheeses like cheddar, mozzarella, Parmesan, or a combination.
• Protein Options:
  • While these recipes focus on chicken, you can substitute with shrimp, ground beef, or sausage.
  • For a vegetarian option, omit the chicken and add more vegetables.
• Vegetable Add-ins:
  • Boost the nutritional value by adding vegetables like broccoli, spinach, bell peppers, or zucchini.
  • For broccoli, use small florets that have been steamed.
• Spice and Flavor:
  • Adjust the seasoning to your preference. Italian seasoning, garlic powder, onion powder, and red pepper flakes can add depth and flavor.
  • Experiment with different sauces like marinara, Alfredo, or a simple garlic-butter sauce.
• Dairy-Free Options:
  • Substitute dairy milk with unsweetened almond milk or cashew milk.
  • Use vegan cheese alternatives.
• Make Ahead:
  • Spaghetti squash can be cooked ahead of time and stored in the refrigerator until ready to use.
  • The casserole can be assembled ahead of time and baked just before serving.
• Serving Suggestions:
  • Serve these dishes as a main course or a side dish.
  • Pair with a simple green salad or roasted vegetables for a complete meal.

Nutritional Considerations

When following a keto diet, it's essential to be mindful of carbohydrate intake. Spaghetti squash is a relatively low-carb vegetable, making it a great choice for keto recipes. However, it's important to consider the carbohydrate content of other ingredients, such as sauces and cheeses.

• Net Carbs: Calculate net carbs by subtracting the fiber content from the total carbohydrate content.
• Erythritol: Erythritol, a common keto-friendly sweetener, is often not included in carb counts as it has been shown not to impact blood sugar.
• Nutritional Information: Nutritional information provided for recipes is approximate and can vary based on specific ingredients and serving sizes.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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