This Chicken Spinach Spaghetti Squash Alfredo is the perfect balance of rich and healthy. The creamy Alfredo sauce is lightened up with almond milk while still delivering that decadent flavor, paired with tender chicken and sautéed spinach. Using spaghetti squash in place of pasta keeps the dish low-carb, gluten-free, and full of nutrients. It’s a wholesome meal that feels indulgent without the heaviness. Ideal for busy weeknights or meal prep, this dish brings comforting flavors to your table while staying aligned with your health goals. With a short ingredient list and simple steps, it’s one you’ll come back to again and again.
Full Recipe:
Ingredients:
-
1 medium spaghetti squash (about 3–4 cups cooked)
-
2 teaspoons olive oil
-
2 cups cooked and shredded chicken breast
-
2 cups baby spinach
-
2 cloves garlic, minced
-
1 tablespoon unsalted butter
-
1 tablespoon all-purpose flour (or gluten-free substitute)
-
1 cup unsweetened almond milk (or milk of choice)
-
1/3 cup grated parmesan cheese
-
1/4 teaspoon ground nutmeg
-
Salt and black pepper to taste
-
Optional garnish: chopped parsley or more parmesan
Directions:
-
Preheat oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds.
-
Drizzle the cut sides with 1 tsp olive oil, place face down on a baking sheet, and roast for 30–40 minutes or until tender.
-
Once roasted, use a fork to scrape out the squash into strands. Set aside.
-
In a large skillet, heat the remaining olive oil over medium heat. Add garlic and cook for 30 seconds until fragrant.
-
Add spinach and cook until wilted, about 2 minutes. Stir in the shredded chicken and set heat to low.
-
In a small saucepan, melt butter over medium heat. Whisk in flour and cook for 1 minute.
-
Gradually whisk in almond milk until smooth. Cook, stirring constantly, until thickened, about 4–5 minutes.
-
Stir in parmesan, nutmeg, salt, and pepper to taste. Let it simmer until creamy.
-
Pour the Alfredo sauce into the skillet with chicken and spinach. Stir in the spaghetti squash and toss gently to combine.
-
Serve warm, garnished with more parmesan or parsley if desired.
Prep Time: 10 minutes | Cooking Time: 40 minutes | Total Time: 50 minutes
Kcal: 320 kcal | Servings: 4 servings
Chicken Spinach Spaghetti Squash Alfredo: A Low-Carb Twist on Comfort Food
When you think of Alfredo sauce, the first things that probably come to mind are creamy indulgence and cozy comfort food. Traditionally, it’s served over fettuccine, loaded with butter, cream, and cheese. Delicious? Absolutely. But also heavy, carb-laden, and not exactly the best option for those seeking healthier alternatives. Enter: Chicken Spinach Spaghetti Squash Alfredo a lighter, low-carb version of the classic dish that doesn’t sacrifice on flavor or satisfaction.
This reinvented comfort dish is everything you love about Alfredo, but with a few smart swaps that make it more nutrient-dense and compatible with a variety of diets, including gluten-free, low-carb, and keto-friendly lifestyles. In this article, we’ll explore what makes this dish so special, why spaghetti squash is the perfect pasta substitute, and how this recipe can easily be tailored to fit your needs.
Why Choose Spaghetti Squash?
Spaghetti squash has grown in popularity over the years, especially among health-conscious cooks and those seeking lower-carb options. When cooked, the flesh of the squash pulls away in ribbons that closely resemble thin strands of spaghetti. But unlike pasta, spaghetti squash is naturally gluten-free, low in calories, and full of fiber, vitamins, and antioxidants.
Just one cup of cooked spaghetti squash contains roughly 40 calories and 10 grams of carbohydrates a stark contrast to traditional pasta, which clocks in at around 200 calories and 40+ grams of carbs per cup. This makes spaghetti squash an ideal ingredient for anyone managing blood sugar levels, following a ketogenic diet, or simply looking for lighter meal options.
Another bonus? It’s incredibly easy to prepare. With just a bit of olive oil, some oven time, and a fork, you’ve got yourself a healthy base for a multitude of dishes.
The Magic of Light Alfredo Sauce
Classic Alfredo sauce typically involves a rich combination of butter, heavy cream, and copious amounts of cheese. While undeniably delicious, this version tends to be high in saturated fat and calories. The sauce in this recipe is crafted to keep all the creamy texture you love but with a healthier spin.
Using unsweetened almond milk or another plant-based milk as the base, and just a modest amount of butter and parmesan, the sauce remains silky and flavorful without being overly heavy. A touch of flour (or gluten-free thickener) is used to build a creamy béchamel-like base, and a pinch of nutmeg brings warmth and depth to the flavor.
The result? A velvety, indulgent-tasting sauce that clings beautifully to the squash strands and ties all the ingredients together.
Nutritional Benefits of Chicken and Spinach
Adding lean protein like shredded chicken breast to this dish helps to balance the macronutrients, making it a more filling and complete meal. Chicken is a fantastic source of high-quality protein, low in fat, and easy to season. It works harmoniously with the mild sweetness of the squash and the rich Alfredo sauce.
Spinach, meanwhile, adds a bright, slightly earthy contrast to the creamy elements in the dish. More importantly, it brings a nutritional punch think iron, calcium, magnesium, fiber, and essential vitamins like A, C, and K. Sautéed gently until wilted, spinach integrates seamlessly into the dish and helps you sneak in those leafy greens without it feeling like a salad.
Gluten-Free and Low-Carb Friendly
One of the standout features of this recipe is its ability to cater to a wide range of dietary needs. If you or your family members follow a gluten-free diet, this recipe is a safe and delicious option. There’s no pasta, and if you use gluten-free flour as the thickener in the Alfredo sauce, it stays completely gluten-free.
For those who are limiting carbohydrates, whether for weight loss or blood sugar control, this recipe fits the bill without feeling restrictive. The spaghetti squash, combined with protein-rich chicken and fiber-packed spinach, creates a satisfying plate that doesn’t rely on traditional starches to feel complete.
You’ll walk away full, nourished, and with none of the sluggish “carb coma” that often follows heavy pasta meals.
Ideal for Meal Prep and Busy Weeknights
This dish isn’t just healthy it’s also practical. The components can be made ahead of time, making it a great option for weekly meal prep or quick weeknight dinners. Here’s how:
-
Make the spaghetti squash in advance: Roast and shred it, then store in the fridge for up to 5 days.
-
Cook and shred the chicken ahead: You can even use rotisserie chicken to save time.
-
Prepare the sauce and reheat as needed: It comes together in under 10 minutes, so even if you’re cooking it fresh, it won’t slow you down.
When ready to eat, simply reheat the ingredients and combine. The final dish tastes just as good if not better the next day.
Easy to Customize
Another huge benefit of this recipe is how easy it is to tailor to your preferences or dietary needs. Here are some fun variations:
-
Add mushrooms or zucchini: Sautéed veggies blend well into the mix.
-
Swap in turkey or tofu: Great alternatives to chicken if you want something different.
-
Use dairy-free cheese: For a completely dairy-free version, opt for plant-based butter and cheese substitutes.
-
Make it spicy: Add red pepper flakes or a dash of cayenne for a little heat.
The simplicity of the base makes it a blank canvas for creativity a quality every home cook can appreciate.
Serving Suggestions
This dish is complete on its own, but if you’d like to round out the meal, consider the following pairings:
-
A crisp side salad with lemon vinaigrette
-
Roasted broccoli or asparagus for extra greens
-
Garlic bread (gluten-free if needed) if you want to balance out the low-carb element
It also pairs wonderfully with a light white wine like Pinot Grigio or Sauvignon Blanc, especially if you’re serving this for guests or a special occasion.
Conclusion:
Chicken Spinach Spaghetti Squash Alfredo proves that healthy food doesn’t have to be boring or bland. This dish captures the soul-warming essence of traditional Alfredo pasta but reimagines it with modern, health-forward ingredients that support your wellness goals. From the golden strands of roasted squash to the creamy, savory sauce and protein-packed chicken, every bite is both comforting and nourishing.
Whether you’re new to healthy eating or a seasoned pro in the kitchen, this recipe is a fantastic addition to your repertoire. It’s weeknight-friendly, family-approved, and endlessly adaptable.