Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes
Servings: 6
Ingredients
For the Spaghetti Squash
- 1 large spaghetti squash (3–4 pounds)
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
For the Chicken
- 1½ pounds boneless, skinless chicken breasts or thighs
- 1 tablespoon olive oil
- 1 tablespoon butter
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon smoked paprika
For the Alfredo Sauce
- 3 tablespoons butter
- 5 cloves garlic, minced
- 1½ cups heavy cream
- 4 ounces cream cheese, softened
- 1½ cups freshly grated Parmesan cheese
- ½ cup shredded mozzarella cheese
- ½ teaspoon Italian seasoning
- ¼ teaspoon nutmeg (optional)
- ½ teaspoon black pepper
- Salt, to taste
Optional Add-Ins
- 2 cups fresh spinach
- 1 cup sliced mushrooms
- ½ cup cooked bacon pieces
- ½ cup sun-dried tomatoes (not keto-friendly unless used sparingly)
- Red pepper flakes for spice
Garnishes
- Fresh parsley
- Fresh basil
- Extra Parmesan cheese
- Cracked black pepper
Equipment Needed
- Baking sheet
- Large skillet
- Sharp knife
- Fork
- Saucepan
- Mixing bowl
- Baking dish
Instructions
Step 1: Roast the Spaghetti Squash
Preheat the oven to 400°F (200°C).
Carefully cut the spaghetti squash in half lengthwise.
Scoop out the seeds and stringy center using a spoon.
Brush the cut sides with olive oil and season with:
- Salt
- Black pepper
- Garlic powder
Place the squash halves cut-side down on a lined baking sheet.
Roast for 35–45 minutes, depending on the size, until the flesh is tender and easily separates into strands.
Allow the squash to cool for about 10 minutes.
Use a fork to scrape the inside into spaghetti-like strands.
Set aside.
Tip: For the best texture, squeeze the squash strands gently with a clean towel to remove excess moisture.
Step 2: Prepare the Chicken
Pat the chicken dry with paper towels.
Season both sides with:
- Salt
- Black pepper
- Garlic powder
- Italian seasoning
- Smoked paprika
Heat olive oil and butter in a large skillet over medium-high heat.
Add the chicken and cook for:
- 5–7 minutes per side for chicken breasts
- 4–6 minutes per side for chicken thighs
until golden brown and cooked through.
The internal temperature should reach 165°F (74°C).
Transfer the chicken to a cutting board and rest for 5 minutes.
Slice into strips or bite-sized pieces.
Step 3: Make the Alfredo Sauce
Using the same skillet, reduce the heat to medium.
Add butter and allow it to melt.
Add minced garlic and cook for 30–60 seconds until fragrant.
Pour in the heavy cream and stir well.
Add the softened cream cheese and whisk until completely smooth.
Stir in:
- Parmesan cheese
- Mozzarella cheese
- Italian seasoning
- Nutmeg (if using)
- Black pepper
Simmer gently for 5–7 minutes, stirring often, until the sauce becomes thick and creamy.
Taste and adjust seasoning.
Step 4: Combine the Dish
Add the spaghetti squash strands to the Alfredo sauce.
Gently toss until the squash is evenly coated.
Add the sliced chicken and mix carefully.
If using spinach or mushrooms:
- Add mushrooms while making the sauce and cook until tender.
- Stir spinach into the sauce until wilted.
Step 5: Bake (Optional but Recommended)
Preheat oven to 375°F (190°C).
Transfer the mixture to a greased baking dish.
Sprinkle additional Parmesan and mozzarella cheese over the top.
Bake for 15–20 minutes until hot and bubbly.
For a golden cheesy topping, broil for 1–2 minutes at the end.
Step 6: Serve
Remove from the oven and let it rest for 5 minutes.
Garnish with:
- Fresh parsley
- Extra Parmesan
- Fresh basil
- Cracked black pepper
Serve warm.
Serving Suggestions
Chicken Alfredo Spaghetti Squash pairs well with:
- Garlic roasted broccoli
- Steamed asparagus
- Caesar salad
- Green beans with butter
- Roasted Brussels sprouts
- Garlic herb mushrooms
Storage
- Refrigerate leftovers in an airtight container for up to 4 days.
- Freeze for up to 2 months in a freezer-safe container.
Reheating
Stovetop:
Warm gently over low heat with a splash of cream or chicken broth to loosen the sauce.
Oven:
Cover and bake at 350°F (175°C) for 15–20 minutes.
Microwave:
Heat in 30-second intervals, stirring between each interval.
Tips for Success
- Roast the spaghetti squash instead of boiling it for the best flavor and texture.
- Remove excess moisture from the squash to prevent a watery Alfredo sauce.
- Use freshly grated Parmesan for the smoothest, creamiest sauce.
- Avoid boiling the Alfredo sauce after adding cheese, as high heat can cause separation.
- Let the chicken rest before slicing so it stays juicy.
- Add crispy bacon or sautéed mushrooms for extra restaurant-style flavor.
- For a keto-friendly version, use full-fat dairy and avoid high-carb additions like regular pasta or sweet sauces.
