Go Back

Lightened-Up Chicken Alfredo Spaghetti Squash - A Cozy, Comforting Classic Made Healthier

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 medium spaghetti squash (about 2.5–3 pounds)
  • 2 tablespoons olive oil, divided
  • 1 pound boneless, skinless chicken breast (or thighs), cut into bite-size pieces
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning (or a mix of dried basil and oregano)
  • 3 cloves garlic, minced
  • 2 tablespoons flour (all-purpose; use gluten-free blend if needed)
  • 1 cup low-sodium chicken broth
  • 1 cup 2% milk (or whole milk for extra richness; unsweetened cashew milk for dairy-light)
  • 1/3 cup finely grated Parmesan cheese
  • 2 tablespoons Neufchâtel or light cream cheese (optional, for extra creaminess)
  • 1/8 teaspoon nutmeg (optional but classic in Alfredo-style sauces)
  • Red pepper flakes, to taste (optional)
  • Fresh parsley, chopped, for garnish
  • Lemon zest or a squeeze of lemon (optional, to brighten)

Method
 

  1. Roast the spaghetti squash: Preheat your oven to 400°F (200°C). Halve the spaghetti squash lengthwise and scoop out the seeds. Rub the cut sides with 1 tablespoon olive oil and a pinch of salt and pepper. Place cut-side down on a parchment-lined sheet pan and roast 35–45 minutes, until the flesh is tender and strands shred easily with a fork.
  2. Cook the chicken: While the squash roasts, heat 1 tablespoon olive oil in a large skillet over medium heat. Season the chicken with salt, pepper, and Italian seasoning. Cook 5–7 minutes, stirring occasionally, until the pieces are cooked through and lightly browned. Transfer to a plate.
  3. Sauté the garlic: In the same skillet, reduce heat to medium-low. If the pan is dry, add a drizzle more oil. Add the minced garlic and cook 30–60 seconds, just until fragrant. Don’t let it brown.
  4. Build the light Alfredo: Sprinkle the flour over the garlic and whisk for 30 seconds to form a paste. Slowly whisk in the chicken broth, then the milk, stirring constantly to prevent lumps. Bring to a gentle simmer and cook 3–5 minutes, until slightly thickened.
  5. Add the cheeses and seasoning: Stir in the Parmesan and Neufchâtel (if using) until smooth. Add nutmeg and a pinch of red pepper flakes if you like a little heat. Taste and adjust salt and pepper. The sauce should be silky and lightly coats a spoon.
  6. Combine with chicken: Return the cooked chicken and any juices to the skillet, stirring to coat in the sauce. Keep warm over low heat.
  7. Shred the squash: When the squash is cool enough to handle, use a fork to scrape the flesh into long strands. Pat lightly with paper towels if it seems watery.
  8. Bring it all together: Add the squash strands to the skillet and gently toss until everything is well coated. If the mixture looks too thick, splash in a bit more broth or milk. If it’s thin, simmer a minute to reduce.
  9. Finish and serve: Sprinkle with extra Parmesan, chopped parsley, and a touch of lemon zest or juice to brighten. Serve hot straight from the skillet or pile it back into the squash shells for a fun presentation.