Chicken and Spinach Spaghetti Squash Alfredo Recipe

Introduction

This Chicken and Spinach Spaghetti Squash Alfredo is a lighter take on the classic creamy pasta dish. Using spaghetti squash as a nutritious substitute for noodles makes it deliciously satisfying while keeping it low in carbs. The combination of tender chicken, fresh spinach, and a cheesy Alfredo sauce is perfect for a cozy weeknight dinner.

Ingredients

• 1 large spaghetti squash (about 5 cups cooked strands)
• 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
• 1/2 cup shredded part-skim mozzarella cheese
• Chopped parsley for garnish (optional)

Instructions

1. Step 1: Preheat your oven to 400° F. Line a baking sheet with foil and spray it lightly with cooking oil.
2. Step 2: Cut the spaghetti squash in half lengthwise and scoop out the seeds. Season the cut sides with salt and pepper, then place them cut side down on the prepared baking sheet. Roast for 35-45 minutes, until the squash is tender when pierced with a fork.
3. Step 3: Let the squash cool for about 10 minutes. Use a fork to scrape out the strands into a bowl and set aside.
4. Step 4: In a small bowl, mix together Italian seasoning, dried oregano, garlic powder, salt, and pepper. Toss the chicken pieces with this spice blend.
5. Step 5: Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook until nearly done, about 5-7 minutes.
6. Step 6: Add the baby spinach to the skillet and cook until it wilts and the chicken is fully cooked through.
7. Step 7: Stir in the cream cheese, Parmesan cheese, and milk until the sauce forms and is creamy.
8. Step 8: Add the spaghetti squash strands and Greek yogurt to the skillet. Toss everything together gently until the squash is coated with the sauce.
9. Step 9: Sprinkle the shredded mozzarella over the top. Cover the skillet with a lid for 2-3 minutes to melt the cheese, or place the skillet under the oven broiler for a few minutes until the cheese is melted and golden brown.
10. Step 10: Garnish with chopped parsley if desired and serve warm.

Tips & Variations

• Substitute chicken for shrimp or turkey sausage for a different protein twist.
• Use full-fat dairy products if you prefer a richer sauce.
• Add red pepper flakes for a spicy kick.
• For a gluten-free meal, ensure your seasonings don’t contain any hidden gluten ingredients.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop over medium-low heat or in the microwave until warmed through. Add a splash of milk if the sauce has thickened too much.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular pasta instead of spaghetti squash?

Yes, you can substitute cooked spaghetti or fettuccine noodles if you prefer. Adjust cooking times accordingly when combining with the sauce.

How do I know when the spaghetti squash is done roasting?

The squash is ready when it feels tender and easily pierced with a fork. The strands should pull out easily without resistance.

Chicken and Spinach Spaghetti Squash Alfredo Recipe

Print Recipe

★★★★★

4.4 from 110 reviews

A healthy and delicious Chicken and Spinach Spaghetti Squash Alfredo recipe featuring tender chicken, nutrient-rich spinach, and a creamy low-fat Alfredo sauce made with cream cheese, Greek yogurt, and Parmesan. This low-carb, satisfying dish is baked and pan-sautéed to perfection, providing a comforting meal without the heaviness of traditional Alfredo pasta.

• Author: Lisa
• Prep Time: 15 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Spaghetti Squash

• 1 large spaghetti squash (about 5 cups cooked strands)
• Kosher salt, to taste
• Fresh ground black pepper, to taste

Chicken and Spinach Alfredo

• 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
• 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
• 1/2 cup shredded part-skim mozzarella cheese
• Chopped parsley for garnish (optional)
• Kosher salt and fresh ground black pepper, to taste

Instructions

1. Prepare Spaghetti Squash: Preheat the oven to 400°F (204°C). Line a baking sheet with foil and spray with cooking oil. Cut the spaghetti squash in half lengthwise, scoop out the seeds, and season the cut sides with kosher salt and black pepper. Place the squash cut side down on the baking sheet and roast in the oven for 35-45 minutes, or until tender when pierced with a fork.
2. Cool and Scoop: Remove the squash from the oven and allow it to cool for about 10 minutes. Then, use a fork to carefully scrape out the spaghetti-like strands and set them aside.
3. Season Chicken: In a small bowl, combine Italian seasoning, dried oregano, and garlic powder. Toss the bite-sized chicken pieces with the spice mixture along with kosher salt and fresh black pepper.
4. Sauté Chicken and Spinach: Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook, stirring frequently, until the chicken is nearly cooked through, about 5-7 minutes. Add the baby spinach to the skillet and cook until wilted and the chicken is fully cooked, an additional 2-3 minutes.
5. Make Alfredo Sauce: Reduce heat to medium-low. Add the cream cheese, Parmesan cheese, and milk to the skillet. Stir continuously until a creamy sauce forms, ensuring the cream cheese melts smoothly.
6. Combine with Spaghetti Squash: Add the cooked spaghetti squash strands and Greek yogurt to the skillet. Toss everything together thoroughly so the squash is evenly coated with the Alfredo sauce.
7. Top with Cheese and Melt: Sprinkle shredded mozzarella cheese evenly over the top. Cover the skillet with a lid and let the cheese melt for 2-3 minutes on the stovetop, or place the skillet in the oven under the broiler for several minutes until the cheese is melted and lightly browned.
8. Garnish and Serve: Remove from heat, garnish with chopped parsley if desired, and serve immediately.

Notes

• To save time, the spaghetti squash can be cooked in the microwave for about 10-12 minutes instead of roasting.
• For a creamier sauce, you can add a little more milk or substitute with half-and-half if not concerned about fat content.
• This dish can be made gluten free as it contains no wheat or gluten ingredients.
• Leftovers keep well refrigerated for up to 3 days and can be reheated gently on the stovetop or in the microwave.
• Use fresh Parmesan cheese rather than pre-grated for best flavor and melting quality.

Keywords: Chicken Alfredo, Spaghetti Squash Alfredo, Healthy Alfredo, Low Carb Alfredo, Spinach Alfredo, Low Fat Chicken Recipe