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My Spaghetti Squash Alfredo Is A Lighter Take On The Classic
I’ve loved Alfredo since I was a kid, so it’s no surprise spaghetti squash Alfredo is one of my favorite comfort meals now. I wanted a version that feels lighter but still has all the rich, creamy flavor. So, I combined my healthy chicken breast recipe, homemade Alfredo sauce, and roasted spaghetti squash into one cozy dish. Here’s why I keep coming back to it:
- Better than any jarred sauce – I know it might seem easier to grab a jar, but this homemade version takes just a few extra minutes and tastes so much richer and creamier.
- Juicy, flavorful chicken – I’ve tested baked chicken more times than I can count, and this method is my go-to for a reason: tender, juicy, simple ingredients, big flavor.
- The perfect pasta swap – My spaghetti squash Alfredo has that twirlable texture and a mild flavor that shines with creamy sauces.
- Clean, simple ingredients – You can find everything you need at just about any grocery store.
- Lighter comfort food – This dish is naturally low carb, gluten free, and light on calories. Plus, it’s packed with both protein and veggies!
If Alfredo is your comfort food too, make this spaghetti squash Alfredo with me!
“I just want to say I made this for dinner tonight, and it was amazing! I’m so glad I did, because this really hit the spot! I didn’t even miss the noodles. Thanks so much for posting this!”
-Jessica
Ingredients & Substitutions
Here I explain the best ingredients for my spaghetti squash chicken Alfredo recipe, what each one does, and substitution options. For measurements, see the recipe card.
Spaghetti Squash:
- Spaghetti Squash – This is my favorite pasta alternative when I want something cozy and healthy. You can even roast it ahead to save time. For other lighter pasta options, try zucchini noodles (I recommend using the method in my zucchini Alfredo post) or even my homemade keto pasta.
- Seasoning – A pinch of salt brings out the flavor in the squash, and a sprinkle of fresh parsley at the end adds freshness and a pop of color. You don’t need much else, because the sauce will add the flavor!
Chicken:
- Chicken Breast – My personal preference here, but feel free to use boneless chicken thighs if you prefer dark meat.
- Unsalted Butter – I always go for unsalted so I can control the salt in the dish myself. If you only have salted, just reduce any added salt later on.
- Seasonings – I kept it simple with Italian seasoning, garlic powder, sea salt, and black pepper. You can totally swap in your favorite seasoning blend if you like.
Alfredo Sauce:
- Unsalted Butter – For sauteing the garlic, and it gives the sauce that classic richness. You can use olive oil, though.
- Garlic – Fresh minced garlic is best, but you can use a tablespoon of the jarred kind. I’ve done it both ways!
- Heavy Cream – The main ingredient that makes the sauce silky and creamy! It’s sometimes labeled as heavy whipping cream. I don’t recommend swapping in milk or even half and half, because it won’t thicken.
- Grated Parmesan Cheese – I’ve made this spaghetti squash Alfredo with the pre-grated kind and it works, but the flavor and melt are a little better grating it fresh from a block.
- Spices – I add a pinch of nutmeg along with the salt and pepper to give the sauce a little depth. You don’t really notice the nutmeg, but you’d miss it if it wasn’t there.
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How To Make Spaghetti Squash Alfredo
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
Roast The Squash:
- Bake it. Poke the spaghetti squash a few times with a paring knife, then roast it on a baking sheet until it’s tender enough to pierce with slight resistance. Flip it once while it cooks. Set it aside to cool, and turn up the oven for the chicken.
- Scoop the strands. Slice the squash in half, scoop out the seeds, and use a fork to pull out the flesh into spaghetti-like strands. Add salt to your taste, keeping in mind the sauce will be salty, too.
Bake The Chicken:
- Season the chicken. Place it in a baking dish and brush with melted butter. Sprinkle both sides with Italian seasoning, garlic powder, salt, and pepper.
- Bake until juicy. I like to pull it out just before it’s fully done, so it finishes as it rests and stays super juicy.
- Let it rest and slice. Cover with foil, let it rest a few minutes, then cut into bite-sized pieces.
Make The Sauce:
- Saute the garlic. While the chicken bakes, melt butter in a large saucepan and sauté the garlic until it smells amazing.
- Pour in the cream. Simmer until it reduces a bit.
- Whisk in the parmesan, then season. Turn the heat to low and slowly whisk in the parmesan until it melts and the sauce is smooth. Stir in the nutmeg, salt, and pepper.
Bring It All Together:
In a large bowl, toss the cooked spaghetti squash with Alfredo sauce. Taste and adjust the seasoning, then add the chicken and toss again. I like to finish my spaghetti squash Alfredo with a sprinkle of fresh parsley.
My Recipe Tips
- Be careful not to overcook the squash — check with a knife. If it cooks too long, it’ll get mushy and you won’t get distinct noodles. The timing does vary depending on the size of your squash, so I recommend using a knife to check. It should go in with just a little resistance.
- In my baked chicken recipe, I brine the it first for juicier results. I didn’t do that for my spaghetti squash chicken Alfredo to keep it simple, but even 10 minutes makes a difference. Just stir 1/8 cup of salt into a large bowl with 2 cups of water, add the chicken, and let it soak. You can brine for up to 24 hours in the fridge. I usually do it the night before if I have time.
- Use a baking dish big enough so the chicken pieces aren’t touching. This is the one I use. Crowding leads to slow, uneven cooking and dry chicken. A second dish or a lined baking sheet works, too.
- Use a meat thermometer for juicy results. Chicken breast is lean, so I always use my probe thermometer and set it to 162 to 163 degrees F. It finishes cooking as it rests and hits the safe temp of 165 degrees F without drying out. For thighs, aim for over 170, as that’s when it becomes tender.
- Cut the chicken any way you like. I usually go with bite-sized pieces, but you can shred it, dice it, or even fan it out on top.
- If your parmesan is cold, it might clump when you add it to the sauce. Letting it sit out while you cook the rest of the meal helps it melt more smoothly.
- Add the parmesan slowly. I’ve found that if you add it all at once, the texture can get a little off. Stirring it in gradually helps it melt smoothly and gives you that silky Alfredo finish.
- Adjust the sauce thickness as needed: If it’s too thick, just stir in a splash more cream to thin it out. If it’s too thin, let it simmer a little longer to reduce.
- Add more salt than you think you might need to the sauce. The squash is a little sweet and mellows out the salt. But you can always adjust the salt in your spaghetti squash Alfredo after tossing, too.
Spaghetti Squash Alfredo
By
My spaghetti squash Alfredo has tender squash and juicy chicken in a creamy parmesan Alfredo sauce. An easy, light, and low carb dinner!
Ingredients
[ See substitutions ]Tap underlined ingredients to see the ones I use.
Squash:
Chicken:
Alfredo Sauce
Instructions
[ See step photos See my tips ]Tap on the times in the instructions to start a kitchen timer.
Squash:
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Preheat the oven to 425 degrees F (218 degrees C). Line a baking sheet with foil or parchment paper.
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Pierce the spaghetti squash all over with a sharp paring knife. Place it on the baking sheet and roast for 30-45 minutes, flipping halfway through, until a knife inserted into the squash goes in with just a little resistance.
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Remove the squash from the oven and set aside to cool. Increase the temperature to 450 degrees F (232 degrees C) to preheat for the chicken.
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Once cool enough to handle, cut the squash in half, discard the seeds, and use a fork to release the strands. Season with salt to taste.
Chicken:
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Place the chicken breasts into a baking dish large enough for the pieces to fit without touching, or just barely touching. Brush both sides with melted butter. Sprinkle both sides with Italian seasoning, garlic powder, sea salt, paprika, and black pepper.
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Bake for 18-22 minutes, until the internal temperature reaches 160-165 degrees F (71-74 degrees C). I remove from the oven around 160-163 degrees F, because the internal temperature will rise another 5 degrees when resting.
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Cover with foil and rest for 5 minutes. Cut the chicken into bite-sized pieces.
Alfredo Sauce:
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While the chicken bakes, make the Alfredo sauce. In a large saucepan over medium heat, melt the butter. Add the minced garlic and saute for about 1 minute, until fragrant.
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Add the heavy cream and bring to a gentle simmer. Cook for about 5 minutes, stirring often, until the liquid volume is reduced by about 1/3.
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Reduce the heat to low. Whisk in the parmesan cheese gradually, until smooth.
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Stir in the nutmeg, sea salt, and black pepper, to your taste. If the Alfredo sauce seems too thick for your liking, thin it out with more cream.
Assembly:
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In a large bowl, combine the spaghetti squash noodles and Alfredo sauce. Toss to coat. Adjust salt and pepper to taste again if needed.
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Add the chicken and toss again.
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Garnish your spaghetti squash Alfredo with fresh parsley.
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
Maya’s Recipe Notes
Serving size: 1 cup
- Tips: Check out my recipe tips above to help you get super juicy chicken and a thick, silky smooth Alfredo sauce.
- Storage: Store leftovers in an airtight container in the fridge for up to 3-5 days. The sauce gets thicker, but it reheats well with a little care.
- Meal prep: For the best texture, keep the squash, chicken, and sauce separate. Combine and reheat when you’re ready to serve.
- Reheat: Warm spaghetti squash Alfredo gently in a skillet over low heat or in the microwave, stirring often.
- Freeze: This dish freezes okay, but does better if you freeze the squash, chicken, and sauce separately. After thawing, I usually need to get rid of excess liquid in the squash, and blend the sauce after reheating to bring it back together. Combine everything once hot.
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Spaghetti Squash Alfredo
Serving Ideas
This spaghetti squash Alfredo doesn’t really need much and I often serve it as a light one-dish meal on its own, but you can definitely add some extras. My fave addition is Caesar salad (just skip the chicken) or antipasto salad.
For veggies, sauteed broccoli or roasted broccolini work really well here. And if you’re in the mood for something bready, my cheesy cauliflower breadsticks pair nicely.
31 Comments
Deborah Erickson
0Never even heard of spaghetti squash before gave it a try . I wanted to cut down on pasta, carbs. My husband and myself were pleasantly surprised. It was delicious. Thank you for the recipe. Gonna try the spaghetti squash with some of my other sauce recipes we love.
Maya | Wholesome Yum
0Thank you, Deborah! Agree, spaghetti squash is amazing with lots of different sauces.