Whether you're embracing a low-carb lifestyle or simply appreciate the nutty-sweet flavor of spaghetti squash, this keto-friendly chicken Alfredo recipe is a delightful and nutritious alternative to traditional pasta dishes. It's a worthwhile weeknight chicken dinner you should add to your rotation. This recipe combines the comforting flavors of classic chicken Alfredo with the health benefits of spaghetti squash, creating a satisfying and guilt-free meal.
Why Choose Spaghetti Squash Chicken Alfredo?
This recipe offers a delicious way to enjoy the flavors of chicken Alfredo while significantly reducing your carbohydrate intake. Spaghetti squash provides a naturally low-carb and nutrient-rich base, making it an excellent substitute for pasta. It's packed with vitamin C and fiber, contributing to a healthy and balanced diet.
Ingredients
- 1 medium spaghetti squash, halved lengthwise, seeds removed
- 4 Tbsp. extra-virgin olive oil, divided
- Kosher salt
- Freshly ground black pepper
- 2 boneless, skinless chicken breasts
- 3 cloves garlic, finely chopped
- 1 1/2 cups whole milk (or 2% reduced-fat milk, or unsweetened plain almond milk, or cashew milk for dairy-free option)
- 3/4 cup low-sodium chicken broth
- 1 cup heavy cream
- 3/4 cup finely grated Parmesan
- Pinch of crushed red pepper flakes
- 1 cup shredded mozzarella (or vegan cheese for dairy-free option)
- Chopped fresh parsley, for serving
- 2 Tbsp. all-purpose flour
- 2 Tbsp. fresh lemon juice
- 1/2 cup chopped shallots
- 1/2 tsp. Italian seasoning
- 1/2 tsp. garlic powder
- Butter
- Sage
- Cream cheese
Instructions
Preparing the Spaghetti Squash
- Preheat oven to 400°F (200°C).
- Use a large knife to cut the spaghetti squash lengthwise from stem to tail. Lightly coat the flesh with cooking spray. Alternatively, microwave the squash for a few minutes to soften it if it's too hard to cut.
- Scoop out and discard the seeds and stringy insides. You can save the seeds and roast them like pumpkin seeds.
- Drizzle cut sides of squash with 1 tablespoon oil; season with salt and black pepper. Arrange halves cut side down on a large baking sheet.
- Roast squash until tender, 30 to 40 minutes. A good rule of thumb for doneness is if the spaghetti-like strands easily release from the skin. Let cool slightly.
- Using a fork, scrape squash strands into a large bowl. Reserve boat halves. Keep oven on.
Cooking the Chicken
- Season chicken all over with salt, pepper, Italian seasoning, and garlic powder.
- In a large skillet over medium heat, heat 2 tablespoons oil. Add chicken and cook, turning occasionally, until golden brown and cooked through, about 8 minutes per side. Ensure the chicken breasts reach 160 degrees (they'll continue to cook to 165 degrees as they rest).
- Transfer to a cutting board and let rest 5 minutes, then cut into bite-sized pieces.
Making the Alfredo Sauce
- In same skillet over medium heat, heat remaining 1 tablespoon oil. Add garlic and cook, stirring, until fragrant, about 1 minute. Add shallots and cook 3 minutes, until soft.
- Whisk in flour, and cook 2 minutes, until the raw flour taste is eliminated.
- Add milk and broth and bring to a simmer. Gradually stream in milk, and whisk until smooth.
- Stir in cream, Parmesan, and red pepper; season with salt and black pepper. Return to a simmer and cook, stirring occasionally, until thickened, about 15 minutes.
- Whisk in lemon juice, Parmesan cheese, salt, and pepper.
Assembling and Baking
- To bowl with spaghetti squash, add chicken and sauce and toss to combine. Or, use a fork to scrape out all of the spaghetti-like strands, and stir them into the chicken Alfredo mixture.
- Divide chicken mixture between reserved squash halves. Fill empty squash boats evenly with chicken Alfredo mixture.
- Top with mozzarella.
- Bake squash boats until warmed through and cheese is melty, about 10-15 minutes.
- Set broil to HIGH and broil for 2 minutes, or until cheese is golden in some spots.
Serving
- Arrange squash halves on a platter.
- Garnish with fresh parsley.
Tips and Variations
- Dairy-Free: Swap the 2% reduced fat milk for either unsweetened plain almond milk or cashew milk. As for the mozzarella, I suggest using your favorite brand of shredded vegan cheese.
- Vegetable Boost: Add steamed broccoli or cooked mushrooms to the squash boats.
- Protein Variation: Use chicken thighs instead of breasts, adjusting the cook time accordingly. Rotisserie chicken can also be used for convenience.
- Sauce Options: Follow the provided Alfredo recipe for a quick and easy version, or use your favorite homemade Alfredo sauce recipe. You can also use store-bought Alfredo sauce.
- Make Ahead: Prepare the spaghetti squash and chicken ahead of time and store separately. Assemble and bake when ready to serve.
Serving Suggestions
Serve this dish as a complete meal or with a side salad and garlic bread.
Storing and Reheating
- Store: You can store the stuffed spaghetti squash boats as is, or empty them into a Tupperware container.
- Reheat: If reheating in the oven, you can keep the squash boats filled, and heat them at 300°F (150°C) until warm.
Nutritional Information
The majority of the carbs in this dish come from the spaghetti squash. There are about 8g net carbs per cup of cooked spaghetti squash.
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