Chicken Alfredo Spaghetti Squash

Full Recipe:

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 medium white onion, diced
• 1 medium spaghetti squash
• 1 jar dairy-free Garlic Alfredo Sauce (or homemade Whole30/Dairy-Free Alfredo)
• 3 cups broccoli florets
• 1/2 tsp salt (plus more for seasoning chicken)
• 1/2 tsp garlic powder
• 1/2 tsp black pepper (plus more for seasoning chicken)
• 1/2 tbsp olive oil (or avocado oil)

Directions:

1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise, remove the seeds, and spray the cut sides with a bit of cooking oil. Sprinkle with salt, place cut-side down on a baking sheet, and bake on an upper rack.
3. In a large casserole dish, toss chicken breasts and diced onion with olive oil, salt, and pepper. Place the dish on a lower rack in the oven.
4. Bake for 30 minutes, then remove the chicken and dice it into bite-sized pieces.
5. Using a fork, scrape the spaghetti squash into strands and add it to the casserole dish.
6. Add broccoli, Alfredo sauce, garlic powder, salt, and pepper. Stir everything together to evenly distribute the sauce.
7. Return the casserole dish to the oven and bake for another 30 minutes, until the top is golden brown and the sauce is bubbling.
8. Serve hot and enjoy!

Prep Time: 15 minutes | Cooking Time: 60 minutes | Total Time: 75 minutes
Kcal: 320 kcal | Servings: 4 servings

Why Spaghetti Squash is the Perfect Pasta Alternative

Spaghetti squash is a favorite among those looking to reduce their carbohydrate intake while still enjoying classic comfort foods. Once roasted, its flesh naturally separates into long, spaghetti-like strands, making it an ideal swap for traditional pasta. Here are a few reasons why spaghetti squash is an excellent choice for this casserole:

• Low in Calories and Carbs: Unlike traditional pasta, spaghetti squash is naturally low in calories and carbohydrates, making it a great option for those on a keto or low-carb diet.
• High in Fiber: The fiber content in spaghetti squash supports digestion and helps keep you full for longer.
• Packed with Nutrients: It contains important vitamins and minerals such as vitamin C, vitamin B6, manganese, and potassium.
• Gluten-Free and Grain-Free: Since it’s a vegetable, spaghetti squash is naturally gluten-free, making it a perfect choice for those with gluten sensitivities or celiac disease.

By using spaghetti squash in this casserole, you create a lighter, more nutritious version of a traditional pasta dish without sacrificing flavor.

A Creamy, Dairy-Free Alfredo Sauce

One of the standout features of this dish is its dairy-free Alfredo sauce, which brings all the creamy, savory goodness of traditional Alfredo without the heavy cream, butter, and cheese. Instead, this sauce is made with cashew butter or coconut milk, providing a luscious texture that coats every ingredient beautifully.

Many store-bought Alfredo sauces contain preservatives, dairy, and unnecessary additives. However, using a Whole30-approved, paleo-friendly Alfredo sauce ensures that you’re getting clean, high-quality ingredients. Some common ingredients in a dairy-free Alfredo sauce include:

• Cashew butter or soaked cashews: Adds richness and creaminess.
• Garlic and onion powder: Enhances the savory depth of flavor.
• Nutritional yeast: Gives a cheesy taste without dairy.
• Lemon juice: Provides a slight tanginess to balance the richness.

This sauce is not only delicious in this casserole but can also be used for other dishes like zucchini noodles, roasted vegetables, or grilled chicken.

The Perfect Balance of Protein and Veggies

One of the reasons this casserole is such a well-rounded meal is because it combines lean protein, fiber-rich vegetables, and a healthy sauce for a truly satisfying dish.

Protein-Packed Chicken

Chicken is an excellent source of lean protein, which helps build and maintain muscle while keeping you full and energized. For this recipe, boneless, skinless chicken breasts work best, as they become tender and juicy when baked in the creamy sauce. If you prefer, you can also use chicken thighs for extra richness or even leftover shredded rotisserie chicken to save time.

Broccoli for Extra Nutrients

Adding broccoli to this casserole not only enhances its flavor but also boosts its nutritional value. Broccoli is packed with:

• Vitamin C: Supports a healthy immune system.
• Vitamin K: Essential for bone health.
• Antioxidants: Helps fight inflammation.
• Fiber: Aids digestion and keeps you full.

The slight crunch of the broccoli pairs beautifully with the tender spaghetti squash and creamy sauce, adding texture and freshness to the dish.

Easy Meal Prep and Storage

This Chicken Alfredo Spaghetti Squash Casserole is perfect for meal prep, as it reheats beautifully and can be enjoyed throughout the week. Here are some tips for making it ahead and storing it properly:

Meal Prep Tips:

• Cook the spaghetti squash in advance. Roasting the squash ahead of time makes it easier to assemble the casserole when you’re ready to bake.
• Use pre-cooked or rotisserie chicken. If you don’t have time to cook raw chicken, using pre-cooked chicken can save time without compromising flavor.
• Prepare the sauce in advance. Whether you’re using a store-bought dairy-free Alfredo sauce or making your own, prepping it ahead will make assembling the dish quicker.

Storage and Reheating:

• Refrigerator: Store leftovers in an airtight container in the fridge for up to 4 days.
• Freezer: Freeze individual portions in airtight containers for up to 3 months. When ready to eat, thaw overnight in the fridge before reheating.
• Reheating: Warm in the oven at 350°F (175°C) for 15-20 minutes or microwave in 30-second intervals until heated through.

This casserole is a great make-ahead meal for busy weeknights, meal prep lunches, or even meal planning for the month.

Customizations and Variations

One of the best things about this recipe is its versatility. You can easily customize it to fit your preferences or use up ingredients you already have in your kitchen.

• Add More Vegetables: Try adding mushrooms, spinach, bell peppers, or zucchini for extra nutrients and flavor.
• Swap the Protein: Instead of chicken, you can use turkey, shrimp, or even crumbled sausage for a different twist.
• Make it Spicier: Add a pinch of red pepper flakes or cayenne pepper for a little heat.
• Use a Different Sauce: While Alfredo is the star of this dish, you could try a pesto sauce or a creamy tomato sauce for a different flavor profile.
• Top it Off: Sprinkle with crushed nuts, crispy bacon bits, or dairy-free cheese for extra texture and taste.

With so many variations, this casserole never gets boring and can easily be tailored to suit your dietary needs.

Conclusion:

This Chicken Alfredo Spaghetti Squash Casserole is the perfect combination of indulgence and nutrition. It delivers all the creamy, savory flavors of a classic Alfredo dish but in a much healthier, low-carb, and dairy-free version. With its high-protein content, fiber-rich vegetables, and satisfying texture, it’s a meal you can feel good about enjoying.

Whether you’re following a Whole30, keto, paleo, or gluten-free diet, this casserole is a must-try recipe that proves you don’t need pasta to enjoy a comforting, creamy Alfredo dish. Easy to make, great for meal prep, and full of customizable options, it’s a perfect addition to your weekly meal rotation.