Spaghetti Squash Alfredo with Chicken
A creamy, low-carb alfredo made with roasted spaghetti squash, juicy seasoned chicken, and a homemade garlic parmesan sauce. Ready in 25 minutes and naturally gluten-free.
Ingredients
Spaghetti Squash
- 1 medium spaghetti squash about 4 to 6 pounds
- sea salt to taste, for the squash strands
- 2 tbsp fresh parsley chopped fine
Seasoned Chicken
- 1.5 lb boneless skinless chicken breasts
- 2 tsp unsalted butter melted
- 2 tsp Italian seasoning
- 1 tsp garlic powder
- 1/2 tbsp sea salt
- 1/4 tsp black pepper
Creamy Alfredo Sauce
- 1 tbsp unsalted butter
- 6 garlic cloves freshly minced
- 1.5 cups heavy cream heavy whipping cream — do not substitute milk
- 1/2 cup parmesan cheese freshly grated, room temperature
- 1/4 tsp sea salt
- 1/4 tsp black pepper optional
- 1/4 tsp nutmeg optional but recommended
Instructions
- Heat oven to 425°F. Poke the spaghetti squash all over with a small knife to vent steam. Place on a parchment-lined baking sheet and roast for 30 to 45 minutes, until a knife slides into the center easily.
- Let the squash cool slightly, then slice in half lengthwise. Scoop out and discard the seeds. Use a fork to scrape out the strands. Season with salt and set aside.
- Increase oven to 450°F. Place chicken in a baking dish and brush with melted butter. Mix the Italian seasoning, garlic powder, salt, and pepper, then rub onto both sides of the chicken.
- Bake chicken for 18 to 22 minutes, until the internal temperature reaches 160–165°F. Remove, tent with foil, and rest for 5 minutes. Slice or chop into pieces.
- While the chicken rests, melt butter in a large pan over medium heat. Add the minced garlic and stir for 1 minute until fragrant. Do not let it brown.
- Pour in the heavy cream and bring to a gentle simmer. Cook for about 5 minutes, until the cream reduces by about one-third.
- Reduce heat to low. Slowly whisk in the parmesan cheese until smooth. Stir in the nutmeg, salt, and pepper. If the sauce is too thick, add a small splash of cream.
- Add the squash strands to the sauce and toss until fully coated. Add the chicken and stir gently. Top with fresh parsley and serve immediately.
Notes
Do not overcook the squash — start checking at 30 minutes. Mushy strands won't hold the sauce.
Let the parmesan come to room temperature before adding it to the sauce, and add it slowly to prevent clumping.
Use a meat thermometer for the chicken and pull it out at 160°F. Resting under foil carries it to the safe 165°F and keeps it juicy.
Taste the sauce after tossing with the squash — the natural sweetness of the squash can mute the salt, so you may need an extra pinch.
For longer noodle strands, cut the squash into rings instead of halving it lengthwise before roasting.