Spaghetti squash chicken alfredo is the ultimate low-carb comfort food, combining tender roasted spaghetti squash, juicy chicken, and roasted broccoli, all smothered in a creamy homemade Alfredo sauce. This healthier dish is packed with flavor and easy to prepare, making it a perfect weeknight dinner or meal prep recipe.
Looking for more low carb dinners? Try air fryer stuffed peppers, Boursin chicken, or Buffalo chicken chili next.
I love to sneak veggies into meals whenever I can, just like in this chicken sausage pasta, because it adds nutrients and fiber. The broccoli in this dish adds just that, but can be left out. You can always add roasted mini peppers or a shaved brussels sprout salad to the side.
Love alfredo? Try cottage cheese alfredo or chicken alfredo gnocchi bake next.
Ingredients You Need
- Spaghetti squash: The star of the dish; it’s naturally gluten-free and forms the perfect “spaghetti” base.
- Skinless chicken breasts: Protein-packed; swap for shrimp or tofu for a variation.
- Broccoli florets: Adds a nutrient-dense veggie component.
- Butter: Use vegan butter if needed for a dairy-free option.
- Garlic: Enhances the flavor of the Alfredo sauce.
- Flour: Gluten-free flour works well here.
- Milk: Whole milk or unsweetened plant milk for a creamy sauce.
- Parmesan cheese: Provides that classic Alfredo flavor; use nutritional yeast for dairy-free.
How to Make Chicken Alfredo Spaghetti Squash
Here are the simple steps, with photos, to make this spaghetti squash alfredo chicken recipe. Skip to the recipe card for the printable version.
Step 1. Prep the Squash. Cut the spaghetti squash in half lengthwise and use a spoon to scoop out the seedy center.
Step 2. Roast the Spaghetti Squash. Roast the squash, cut side up, for 25 minutes.
Step 3. Cook the Chicken and Broccoli. Add chicken and broccoli to the baking sheet, season, and roast for another 15-18 minutes.
Step 4. Make the Alfredo Sauce. Melt butter, cook garlic, whisk in flour, then add milk and parmesan.
Step 5. Fill the Spaghetti Squash Boats. Shred the squash into thin strands, mix with broccoli and alfredo sauce inside the spaghetti squash, then top with chicken and more sauce, and cheese.
Step 6. Bake Again. Bake until the cheese bubbles and turns golden brown.
Expert Recipe Tips
- Roast the squash cut-side up to achieve a caramelized flavor.
- Thin the sauce with more milk if it thickens too much during cooking.
- For extra flavor, marinate the chicken in olive oil, garlic, and herbs before roasting.
- Omit the broccoli if you want classic chicken alfredo.
Recipe FAQs
Roasting spaghetti squash in the oven is actually super simple! The hardest part is slicing the squash, so use your sharp chef’s knife. First, cut it down the middle lengthwise then scoop out the seedy center with a spoon. Brush the cut sides with oil and place them cut-side-down on a sheet pan. Bake at 425 for 30-40 minutes, until tender and easily shredded with a fork.
Yes, swap vegan butter for butter, unsweetened plant milk instead of regular milk, and use nutritional yeast instead of parmesan cheese.
Absolutely! Just add the chicken during the final baking step to warm it through.
Traditional Alfredo sauce is low in carbs, making it a good option for keto and low-carb diets. Its primary ingredients—butter, heavy cream, and Parmesan cheese—are naturally low in carbohydrates. A typical serving (about 1/4 cup) of homemade Alfredo sauce contains 1–2 grams of carbs, depending on the recipe.
Storage Tips
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave or oven at 350°F until warm.
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Spaghetti Squash Chicken Alfredo
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Ingredients
Stuffed Spaghetti Squash
- 1 large spaghetti squash cut in half lengthwise
- Olive oil
- 1 lb chicken breasts I cut mine in half into cutlets to cook evenly
- 1/2 lb broccoli florets
- Salt and pepper to taste
Alfredo Sauce
- 2 Tablespoons butter vegan butter if needed
- 4 cloves garlic minced
- 2 Tablespoons flour gluten-free if needed
- 2-3 cups whole milk unsweetened plant milk works too
- 1/4 cup parmesan cheese plus more for topping
- ¼ teaspoon Salt and pepper to taste
Instructions
- Preheat oven to 425°F. Line a large baking sheet with parchment paper or coat with oil.
- Cut the spaghetti squash in half lengthwise and scoop the seeds and stringy bits out with a spoon and discard. Place the squash cut-side-up on a baking sheet and drizzle with olive oil. Bake in preheated oven for 25 minutes.1 large spaghetti squash, Olive oil
- Remove squash from the oven and add the chicken breast and broccoli. Drizzle chicken and broccoli with olive oil and salt and pepper. Bake for another 15-18, or until the internal temperature of teh chicken reaches 165.1 lb chicken breasts, 1/2 lb broccoli florets, Salt and pepper to taste
- While the chicken and squash cook, make the sauce. Melt the butter in a saucepan over medium heat. Cook the garlic for 2-3 minutes. Add the flour and stir to create a thick paste (roux). Whisk constantly while you pour in the 2 cups of milk. Continue to stir until it's thick and no lumps remain. Add up to 1 cup more milk to thin the sauce as needed. Stir in the parmesan cheese until it melts. Taste and add salt and pepper as needed.2 Tablespoons butter, 4 cloves garlic, 2 Tablespoons flour, 2-3 cups whole milk, 1/4 cup parmesan cheese, ¼ teaspoon Salt and pepper to taste
- Remove the sheet pan from the oven and allow it to cool slightly, until the squash is cool enough to handle. Shred the squash with a fork then divide the broccoli between each. Divide the alfredo sauce evenly, leaving some to top the boats. Mix to combine the shredded squash, broccoli, and sauce.
- Cut the chicken into slices or chunks and place it on top of each zucchini boat. Pour the remaining alfredo sauce on top and sprinkle with parmesan cheese.
- Place back in the oven for 15 minutes until cheese bubbles and turns golden brown. Serve with chopped parsley or fresh basil.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Recipe by: Molly Thompson of What Molly Made | Photography by: Sierra Inn
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Seems like the calories and macros are off. I just plugged the ingredients into Fitness Pal and here is what it said:
Manage Recipe
Chicken Alfredo Spaghetti SquashServings 2calories per serving
655
Log It
from whatmollymade.comSave
9 Ingredients
Nutrition Facts
Servings 2.0
Amount Per Serving
calories 655
% Daily Value *
Total Fat 32 g 49 %
Saturated Fat 13 g 65 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 106 mg 35 %
Sodium 1066 mg 44 %
Potassium 1130 mg 32 %
Total Carbohydrate 40 g 13 %
Dietary Fiber 3 g 14 %
Sugars 11 g
Protein 53 g 106 %
Vitamin A 17 %
Vitamin C 17 %
Calcium 52 %
Iron 12 %
Hey there! I would go off of my fitness pal, especially if you have specific brands you like to use. These nutrition facts are just estimates based on general brands. Thanks!
I made this dish last night! My family is made of a bunch of picky eaters so this dish was only eaten by me, but that’s ok, leftovers for lunch! I thought it was so flavorful!
Has anyone heated this dish up before? What’s the best method to do so?
Thanks, Jane! I love this one too! I’ve heated it up. You can scoop it all out into a bowl or leave it inside the squash and reheat in the microwave or in the oven. Thanks!
I see there have been some updates to this recipe. Is there anyway I can have access to the old version with coconut milk and no broccoli? I forgot to print it out and now it’s changed on here. I love the old version!
Hey there! So sorry about that. Yes, I did update it recently to make it a full meal with broccoli. Just omit the broccoli from the recipe and use unsweetened full fat coconut milk instead of the whole milk. And you can leave out the parm!
I made this for my family and it was a hit! My family member already went ahead and bought a spaghetti squash so I could make the recipe again. It was a quick, easy , and healthy alternative to noodles without compromising too much.
This is SO GOOD!!!! I used GF flour to thicken my sauce in the absence of the tapioca. My hubby and I love the subtle taste of lemon in the sauce. Will definitely be filing this recipe under “favorites”!
I am not a big fan of coconut milk if I can taste it in the recipe. This sounds tasty but my question is can you taste the coconut milk after creating the sauce ? What would be a good non dairy substitute.
Hey! I totally get that! I don’t mind the taste of it but you can’t taste it at all in this recipe because there’s so many other flavors going on! Silk makes a non-dairy heavy cream that would work.
Is there a substitute for the tapioca starch?
You could use arrowroot powder or cornstarch!
Thanks!