If you’re looking for a meal that delivers hearty comfort, rich flavor and healthier choices, then this is your dish. Combining tender, seasoned chicken with the unique texture of spaghetti squash, all wrapped in a creamy Tuscan-style sauce, this recipe offers both indulgence and smarter eating. In this guide you’ll learn how to make it step-by-step, variations to suit your dietary needs, how to serve it beautifully and why it works so well.
Why This Dish Works: Flavor, Texture & Nutrition
1. Flavor Profile
- The Italian seasoning, garlic, shallot and sun-dried tomatoes create that unmistakable Tuscan vibe—vibrant, herbaceous, slightly sweet from the tomatoes.
- The creamy sauce (butter + heavy cream + Parmesan) gives indulgence without resorting to heavy pasta.
- The spinach adds brightness and freshness, balancing the richness.
2. Texture and Visual Appeal
- Spaghetti squash offers a string-y, “pasta-like” texture but remains light. As one source notes, the strands take on the flavor of the sauce rather than tasting purely like squash. Delicious Little Bites+1
- The golden-seared chicken adds chew and protein.
- The bright greens and red sun-dried tomatoes add color for visual appeal.
3. Nutrition & Health Angles
- Traditional pasta dishes can be high in carbs; replacing with spaghetti squash gives you significantly fewer carbs and makes the dish gluten-free. Umami+1
- According to a nutrition breakdown, one meal of chicken and spaghetti squash (commercially pre-prepared) had 192 calories, 30g protein, 12g carbs – a strong protein to carb ratio. Eat This Much
- The use of fresh spinach and tomatoes adds vitamins and minerals while keeping the dish satisfying rather than sluggish.
- Because it’s a one-pan/one-skillet style meal (plus squash prep) it can be less cleanup, making it approachable for weekday cooking.
Ingredients & What You Need
Here is a detailed list of what you’ll need, why each item matters, and a few optional swaps to customize.
Core Ingredients
- One medium spaghetti squash – This is your pasta alternative.
- 1 lb boneless, skinless chicken (bite-size pieces) – Easy to cook evenly and incorporate into the sauce.
- Salt, pepper – Basic seasoning.
- 1 teaspoon Italian seasoning – For that Tuscan herb profile (oregano, basil, thyme blend).
- 2 tablespoons butter – For richness in the sauce.
- 4 cloves garlic (minced) – Provides aroma and depth.
- 1 shallot (minced) – Adds sweetness and subtle onion flavor.
- 2 tablespoons sun-dried tomatoes (packed in oil, drained and julienne-cut) – Key flavor punch, texture and color.
- 1 cup heavy cream – Forms the base of the creamy sauce.
- 1/3 cup Parmesan cheese (grated) – Provides savory salt and cheese flavor; binds the sauce.
- 3 ounces baby spinach – Finishing green that wilts into the sauce.
- Fresh parsley (optional garnish) – Adds freshness and presentation.
Why Each Matters
- The squash serves as a lower-carb, gluten-free “noodle” base.
- Chicken gives the protein component and anchors the dish as a main.
- The butter, cream, and Parmesan combine for a decadent taste but by using squash instead of pasta you’re reducing total carbs and calories.
- The sun-dried tomatoes are key: they add concentrated tomato-flavor and texture without layering on heavy sauce or pasta.
- Spinach adds nutritional value (iron, vitamins) and brightens the dish both visually and in flavor.
Optional Substitutions
- If you prefer lighter dairy, you could use half heavy cream / half milk or a lighter cream alternative—though expect the sauce to be less rich. (As one blog notes: “you may use almond milk … feel free to modify it.”) Healthy Fitness Meals
- Swap chicken for shrimp, turkey or tofu to suit dietary preferences.
- Use low-sodium sun-dried tomatoes or rinse the oil if you’re watching sodium.
- If you don’t have spaghetti squash, you could use zucchini noodles as an alternate low-carb base—but the texture will differ.
Step-by-Step Instructions
Step 1: Prepare the Spaghetti Squash
- Carefully pierce the spaghetti squash several times with a knife (allows steam to escape).
- Microwave on high for 8-12 minutes until tender; allow to cool. Umami
- Alternatively: Preheat oven to 400 °F, cut squash in half lengthwise, remove seeds, drizzle with olive oil, season with salt & pepper, bake cut-side-down for 35-55 minutes until fork-tender. Skinny Southern Recipes+1
- Once cooled enough to handle, cut in half length-wise, remove seeds, and use a fork to scrape out strands of squash (they resemble spaghetti).
Step 2: Cook the Chicken
- Season the chicken pieces with salt, pepper and Italian seasoning.
- In a large deep skillet over medium-high heat, melt 1 tablespoon of butter.
- Add the chicken and cook about 7 minutes (or until no pink remains). Remove chicken and tent with foil to keep warm.
Step 3: Make the Sauce
- In the same skillet, melt remaining butter.
- Add garlic and shallot; cook 1-2 minutes until fragrant.
- Add the julienne sun-dried tomatoes; cook 1 more minute.
- Pour in heavy cream; bring to a gentle simmer for 1-2 minutes.
- Turn off the heat; stir in Parmesan cheese and baby spinach.
- Return the cooked chicken (with any juices) to the pan and stir to coat.
Step 4: Combine and Serve
- Add the spaghetti squash strands into the sauce-chicken mixture; stir until even.
- Taste and adjust seasoning if needed (salt/pepper).
- Garnish with fresh parsley if desired.
- Serve immediately while the sauce is warm and creamy.
Variations & Customizations
Lighter Version
- Use half heavy cream and half milk (or a light cream alternative) for a lighter sauce.
- Increase the spinach (or other greens) to boost fiber and volume.
- Reduce butter to 1 tablespoon and use olive oil for flavor.
Vegetarian / Vegan Adaptation
- Replace chicken with firm tofu, tempeh or chickpeas.
- Use vegetable stock and a non-dairy cream (such as cashew cream or coconut cream) and a vegan Parmesan substitute.
- Ensure sun-dried tomatoes are oil-packed and use nutritional yeast for savory flavor.
Meal-Prep Friendly
- Cook the spaghetti squash and chicken ahead of time and store separately in airtight containers.
- When ready to eat, reheat the sauce and combine with pre-prepared squash and chicken.
- Leftovers store well in the fridge for up to 3 days. Skinny Southern Recipes+1
Side Dish Pairings
- A crisp green salad with lemon vinaigrette to offset the creamy richness.
- Roasted asparagus or broccoli for a colorful, nutritious side.
- Gluten-free garlic bread if you’re not strictly low-carb and want a satisfying element.
- If you serve wine: a light Chardonnay or Pinot Grigio complements the creamy sauce.
Pro Tips for Best Results
- Don’t overcook the spaghetti squash: you want strands with a bite, not mushy. Skinny Southern Recipes
- Season the chicken well: salt and pepper before cooking ensures the meat itself has flavor.
- Use fresh garlic and shallot: these fresh aromatics make a big difference over powders.
- Add spinach last: it wilts quickly and retains color if added at the end.
- Taste and adjust: before serving, check salt/pepper—cream and cheese can mask seasoning.
- Presentation counts: serve in warm shallow bowls, garnish with parsley or basil to elevate the look.
- Leftovers reheat gently: heavy cream sauce can separate if overheated—reheat over low heat, stirring. I Am Homesteader+1
Frequently Asked Questions (FAQ)
Q: Is spaghetti squash really a good substitute for pasta?
Yes. Spaghetti squash has a mild flavor and its strands absorb the flavors of the sauce; it offers a lower-carb, gluten-free alternative. Delicious Little Bites+1
Q: Can I freeze this dish?
You can freeze components (such as cooked squash or chicken). However, cream-based sauces can change texture when frozen and reheated—best to freeze portions without sauce or reheat slowly.
Q: How many carbs are there in this dish?
It varies by preparation and serving size. One version listed only about 6.9 g carbs per serving for the squash variant. cookingkatielady.com
Q: Can I make this dish dairy-free?
Yes: swap heavy cream with coconut cream or cashew cream, use vegan Parmesan or nutritional yeast, ensure butter is replaced with olive oil or vegan butter.
Q: What if I don’t have sun-dried tomatoes?
You can use chopped roasted tomatoes, tomato paste for color/flavor, or omit—but the sun-dried tomatoes add a concentrated flavor and chew that’s worth keeping if possible.
Storage, Reheating & Leftovers
Storage
- In the refrigerator: store in an airtight container for up to 3 days. Skinny Southern Recipes
- If you froze: thaw overnight in fridge, then reheat gently on stovetop over low heat.
Reheating
- Stove-top: Warm gently over medium-low heat, stirring to recombine sauce.
- Microwave: Use medium power, stir halfway through to avoid separation.
- Oven: Preheat to 175 °C (350 °F), place in oven-safe dish, cover loosely, reheat about 15–20 minutes.
Serving Leftovers
- Consider adding fresh spinach or herbs when reheating to refresh the flavor.
- Right before serving, add a sprinkle of fresh Parmesan to revive the cheesy richness.
- If the sauce has thickened too much, stir in a small splash of milk or chicken broth to loosen it.
Nutrition Snapshot
Here’s an approximate look (per serving) based on typical versions of this dish:
- Calories: ~500–550 kcal (depending on cream, butter amount) Delicious Little Bites+1
- Carbohydrates: ~20–25 g (much less than traditional pasta equivalents)
- Protein: ~30–35 g (from chicken + cheese)
- Fat: ~30–35 g (with heavy cream/butter)
- Fiber: ~3–5 g (from spinach + squash)
You can adjust these by using lighter cream/milk, more greens, or reducing butter to tailor it to your nutritional needs.
Why This Recipe is a Winner for Weeknight Cooking
- Time-efficient: With about 40 minutes from start to finish, it’s viable for a busy evening.
- One-skillet plus squash prep: Minimal cleanup compared to layered casseroles.
- Versatile: Swap the protein, adjust the veggies or make it vegetarian/vegan.
- Family-friendly: The creamy sauce and chicken appeal to many, while hidden-in-plain-sight vegetables make nutrition easier.
- Photo-worthy: The bright greens, red sun‐dried tomatoes and golden chicken make it visually appealing for sharing or for your blog.
Final Thoughts
If you’re ready to bring a dish to your table that balances indulgence with smart choices, this Tuscan Chicken and Spaghetti Squash recipe is a strong pick. It offers the richness of a creamy sauce and the comforting feel of a traditional pasta meal, but uses spaghetti squash to lighten the carb load and add a wholesome twist. By following the steps, applying the variations, and using the pro tips above, you’ll serve a dish that looks gourmet, tastes luxurious—and still keeps things practical for everyday.
