Chicken and Spinach Spaghetti Squash Alfredo Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
