If you love creamy pasta dishes but want something lighter, this spaghetti squash Tuscan chicken Alfredo is the recipe you’ve been looking for. It has all the rich flavors of classic Alfredo but with a wholesome twist. Instead of pasta, roasted spaghetti squash creates naturally tender strands that soak up the sauce beautifully. Juicy chicken, garlic, sun-dried tomatoes, spinach, and a creamy Parmesan Alfredo sauce come together for a balanced meal that feels indulgent but is packed with nutrition.
This recipe is naturally lower in carbs, gluten free, and high in protein, making it perfect for a weeknight dinner that the whole family will love. The best part is that you can roast the spaghetti squash ahead of time and store it in the fridge or freezer, which makes meal prep simple and stress-free.
BE SURE TO SAVE THIS RECIPE TO YOUR FAVORITE PINTEREST BOARD FOR LATER!
Why You’ll Love This Recipe
- Creamy Alfredo sauce made lighter with wholesome ingredients.
- Roasted spaghetti squash creates a pasta-like texture without the carbs.
- High protein from chicken and plenty of veggies for balance.
- Great for meal prep.
- A healthy comfort food recipe that feels restaurant quality.
The Inspiration Behind the Dish
My goal with this recipe was to create a dish that is both delicious and nutritious. i wanted to create a healthier twist on classic chicken Alfredo while still delivering on flavor. Eating healthy should never be boring! By incorporating spaghetti squash as a substitute for traditional pasta, we not only reduce the calorie and carb count but also add a dose of vitamins and minerals to this dish. And by infusing it with Tuscan-inspired ingredients like sun-dried tomatoes, spinach, and garlic, we elevate the flavors to all new heights!
Ingredients
- Chicken – 1 1/2 pounds of chicken breasts, boneless & skinless.
- Spaghetti Squash – 1 medium spaghetti squash, or half of a large one (2.75-3 lbs.). You need roughly 2 1/2 cups full of shredded spaghetti squash.
- Shallots – 2 shallots, diced finely.
- Sun-Dried Tomatoes – 2- tbsp chopped sun-dried tomatoes (julienne cut)
- Garlic – 2 teaspoons of minced garlic.
- Salt & Pepper – To taste.
- Italian Seasoning – 2 teaspoons of Italian seasoning, or to taste
- Butter – 1 1/2 tablespoons of butter.
- Heavy Cream – 1 cup of heavy whipping cream. You can use a dairy free one if you need to!
- Parmesan Cheese – 1/3 cup of Parmesan cheese, freshly grated
- Baby Spinach – 3 ounces of fresh baby spinach.
Health Benefits of the Ingredients
Spaghetti squash is low in calories and carbs while being high in fiber and vitamin C. Chicken provides lean protein to keep you satisfied. Spinach is rich in iron and antioxidants, while sun-dried tomatoes add concentrated flavor and nutrients like vitamin K. Parmesan and garlic bring classic Tuscan flavor with added calcium and immune-supporting properties.
What Are The Dietaries of This Meal?
This dish is high protein, gluten free, nut free, soy free, and keto friendly/low carb.
Instructions
- Preheat your oven to 400°F. Cut your spaghetti squash in half. Place on a large baking sheet. Drizzle with olive oil & season with salt & pepper to taste. Bake in the oven for 45-50 minutes.
- When the squash is almost done, season your chicken with salt, pepper and Italian seasoning.
- Melt 1 tablespoon of the butter in a large, deep skillet or wok over medium-high heat. Add the chicken and cook until fully cooked through. Set aside onto a plate & dice. Shred your spaghetti squash into skinny strands with 2 forks.
- Add the remaining 1/2 tbsp. butter to the pan. Sauté the garlic and shallot. Cook 1-2 minutes or until they just start to soften. Add in the sun-dried tomatoes and cook an additional minute.
- Pour in the heavy cream and cook until hot and bubbly, about 1-2 minutes.
- Turn the heat down to low and stir in the Parmesan cheese and spinach. Add the chicken and spaghetti squash. Turn off heat. Stir until sauce is fully incorporated. Split into 5 servings & enjoy!
Roasting the spaghetti squash is key. You’ll want to roast until tender, then use a fork to scrape out the strands. Avoid overcooking or the squash can become watery. To keep the Alfredo sauce creamy, add the roasted squash to the sauce just before serving. This prevents excess liquid from thinning out the sauce.
How To Store Leftovers
YThis Tuscan chicken Alfredo keeps well in the fridge for 3 to 4 days in an airtight container. To reheat, warm gently on the stove over medium heat, adding a splash of cream or broth to loosen the sauce if needed. You can also freeze the roasted spaghetti squash strands separately and combine them with fresh sauce when ready to serve.
Tips and Variations
- Use chicken thighs for a juicier option.
- Swap in kale or arugula instead of spinach for variety.
- Add mushrooms for extra flavor and texture.
- Make it dairy-free by using coconut cream and nutritional yeast in place of Parmesan.
Check Me Out on Social Media
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
This spaghetti squash Tuscan chicken Alfredo proves that comfort food can be both delicious and nourishing. With a creamy Parmesan sauce, flavorful chicken, and roasted squash strands that mimic pasta, it’s a healthy twist on a classic recipe that your family will request again and again. Perfect for weeknight dinners, meal prep, or whenever you’re craving cozy flavors without the heaviness of pasta.
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Description
If you love creamy pasta dishes but want something lighter, this spaghetti squash Tuscan chicken Alfredo is the recipe you’ve been looking for. It has all the rich flavors of classic Alfredo but with a wholesome twist. Instead of pasta, roasted spaghetti squash creates naturally tender strands that soak up the sauce beautifully. Juicy chicken, garlic, sun-dried tomatoes, spinach, and a creamy Parmesan Alfredo sauce come together for a balanced meal that feels indulgent but is packed with nutrition.
Ingredients
Instructions
-
Preheat your oven to 400°F. Cut your spaghetti squash in half. Place on a large baking sheet. Drizzle with olive oil & season with salt & pepper to taste. Bake in the oven for 45-50 minutes.
-
When the squash is almost done, season your chicken with salt, pepper and Italian seasoning.
-
Melt 1 tablespoon of the butter/oil in a large, deep skillet or wok over medium-high heat. Add the chicken and cook until fully cooked through. Set aside onto a plate & dice. Shred your cooked spaghetti squash with 2 forks.
-
Add the remaining 1/2 tbsp. butter to the pan. Sauté the garlic and shallot. Cook 1-2 minutes or until they just start to soften. Add in the sun-dried tomatoes and cook an additional minute.
-
Pour in the heavy cream and cook until hot and bubbly, about 1-2 minutes.
-
Turn the heat down to low and stir in the Parmesan cheese and spinach. Add the chicken and spaghetti squash. Turn off heat. Stir until sauce is fully incorporated. Split into 5 servings & enjoy!
Nutrition Facts
Nutrition Facts
Servings 5
- Amount Per Serving
- Calories 374kcal
- % Daily Value *
- Total Fat 22.9g36%
- Saturated Fat 14.2g71%
- Cholesterol 168mg57%
- Sodium 901mg38%
- Total Carbohydrate 6.9g3%
- Dietary Fiber 0.8g4%
- Sugars 1.8g
- Protein 30.7g62%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and can have slight rounding.
User Reviews
THIS IS BEYOND DELICIOUS!!! GREAT RECIPE! I’VE MADE IT 3 TIMES!
My whole family loved this dish! They now request it and I love they enjoy this healthy option. Thanks for sharing !
Aww I love to hear that! Thanks for sharing:)
Our family loves this recipe! So so good!
I am so glad! This is one of my all time favorite recipes for sure:)
Delicious!!!
So glad you liked this one! It is one of my favorites!