Low Calorie Spaghetti Squash with Chicken

I’ll admit, I used to think spaghetti squash was just another trendy veggie substitute that couldn’t possibly satisfy my pasta cravings. That’s what happens when your first experience is a mushy, watery mess at a potluck.

But here’s the thing – cooking spaghetti squash is actually pretty straightforward once you know the right method. While my early attempts left me with soggy strands, I’ve since learned that the key is in the roasting time and temperature. Now, paired with some simple seasoned chicken, it’s become one of those easy weeknight meals I keep coming back to.

What Kind of Spaghetti Squash Should I Use?

When shopping for spaghetti squash, look for one that feels heavy for its size and has a firm, pale yellow rind without soft spots or blemishes. A medium-sized squash (about 2.5 to 3 pounds) is perfect for most recipes and will typically feed 4 people. The strands inside should be yellow – if they’re starting to look brown, that’s a sign the squash is past its prime. While you can find spaghetti squash year-round in most grocery stores, they’re at their best during fall and winter months when they’re in season. Just make sure to give the squash a good rinse before cutting, as dirt can hide in the grooves of the skin.

Options for Substitutions

This simple recipe can be adapted with several easy swaps if needed:

• Spaghetti squash: While spaghetti squash creates those unique noodle-like strands, you could use spiralized zucchini (zoodles) instead. Just remember that zoodles cook much faster – about 3-5 minutes in a pan – and release more water, so you’ll want to drain them well.
• Chicken thighs: You can easily swap chicken thighs with chicken breasts, though they might cook a bit faster and be slightly less juicy. Turkey cutlets or even pork tenderloin would work nicely too.
• Parmesan/pecorino: These hard Italian cheeses can be swapped for each other, or try Asiago or Grana Padano. If you need a dairy-free option, try nutritional yeast for a similar savory flavor.
• Fresh parsley: Out of fresh parsley? Use dried parsley (about 3 tablespoons), or try fresh basil or cilantro for a different flavor profile.
• Butter: You can use all olive oil instead of the butter-oil combo, or try ghee if you’re dairy-sensitive.

Watch Out for These Mistakes While Cooking

The biggest challenge when cooking spaghetti squash is avoiding mushy, waterlogged strands – to prevent this, always cut the squash in half lengthwise and roast it cut-side down to allow excess moisture to escape. Another common mistake is undercooking the chicken thighs, which should reach an internal temperature of 165°F for both safety and the best texture – keep in mind that they’ll continue cooking slightly after being removed from the heat. To get the perfect squash “noodles,” don’t rush the cooling process after roasting – let the squash rest for 5-10 minutes before scraping with a fork, as this helps the strands separate more easily and maintains their structure. For the most flavorful result, season each component separately (the squash, chicken, and final dish) rather than waiting until the end to add all your seasonings at once.

What to Serve With Spaghetti Squash and Chicken?

Since this dish is already packed with protein and vegetables, I like to keep the sides simple and complementary. A fresh arugula salad with a light lemon vinaigrette makes a perfect partner – the peppery greens add a nice contrast to the mild, slightly sweet squash. For something warm, roasted cherry tomatoes or sautéed mushrooms work great alongside this dish, picking up the savory notes from the chicken. If you’re feeding a hungry crowd, some crusty garlic bread on the side never hurts, especially for soaking up any extra sauce or seasonings from the plate.

Storage Instructions

Keep Fresh: Got leftovers? Pack your spaghetti squash with chicken in an airtight container and pop it in the fridge. It’ll stay good for up to 4 days, making it perfect for quick lunches or dinners during the week. The flavors actually get even better after a day or two!

Freeze: This dish is great for freezing! Let it cool completely, then place it in a freezer-safe container. It’ll keep well for up to 3 months. Just remember that the squash might release a bit more water when thawed, but it’s still totally tasty.

Reheat: When you’re ready to enjoy your leftovers, warm them up in the microwave for 2-3 minutes, stirring halfway through. For better texture, you can also heat it in a skillet over medium heat. Add a splash of olive oil and stir occasionally until it’s heated through. A fresh sprinkle of parmesan cheese on top makes it feel like new again!

Preparation Time	15-25 minutes
Cooking Time	55-70 minutes
Total Time	70-95 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 100-110 g
• Fat: 70-80 g
• Carbohydrates: 50-60 g

Ingredients

For the spaghetti squash:

• 1 tbsp olive oil
• 1 medium spaghetti squash (2.5 to 3 lbs)
• kosher salt, to taste
• freshly ground black pepper, to taste

For the chicken:

• 2 oz grated parmesan cheese (for a sharp, salty flavor)
• freshly ground black pepper, to taste
• 1.25 lbs boneless skinless chicken thighs (cut into 1-inch pieces before cooking)
• 1 tbsp olive oil
• kosher salt, to taste
• 1 tbsp butter
• 1 lemon
• 1/2 cup chopped fresh parsley

Step 1: Prepare the Spaghetti Squash for Roasting

Preheat the oven to 375°F (190°C) and line a rimmed baking sheet or a large baking dish with parchment paper.

Using a heavy chef’s knife, carefully cut the spaghetti squash in half lengthwise by piercing the knife into the middle of the squash and cutting from stem to end.

Do not attempt to cut through the stem as it is too tough.

Separate the halves and use a spoon to scoop out and discard the seeds.

Lightly drizzle the cut side of each squash half with olive oil, then season with salt and pepper.

Step 2: Roast the Spaghetti Squash

Place the seasoned squash halves on the prepared baking sheet, cut side down.

Roast in the preheated oven for 40 to 50 minutes, until the squash is soft and can be easily pierced with a knife.

Step 3: Cook the Chicken

About 20 minutes before the squash finishes roasting, start cooking the chicken.

Begin by cutting the chicken into 1-inch chunks and seasoning them with salt.

Allow the chicken to rest for 5 to 10 minutes.

Heat a tablespoon of olive oil and some butter in a wide skillet over medium-high heat.

Once the butter sizzles, add the chicken pieces and cook until nicely browned on one side, about 5 to 7 minutes.

Flip the chicken and cook for another 5 to 10 minutes until thoroughly cooked.

Step 4: Deglaze the Pan and Combine Ingredients

Add the juice of half a lemon to the skillet with the chicken, cooking for about 30 seconds while scraping the browned bits from the bottom of the pan.

This adds flavor to the dish and creates a nice sauce for the ingredients to marry together.

Step 5: Combine Squash and Chicken

Once the squash is ready, carefully flip the halves so the cut side is facing up and allow them to cool for about 5 minutes.

Using a fork, run through the flesh to separate the “spaghetti-like” strands.

Transfer these strands to the skillet with the chicken.

Stir in most of the cheese, some chopped parsley, and fresh ground pepper, combining thoroughly.

Step 6: Serve and Enjoy

Serve the spaghetti squash and chicken mixture hot, topped with additional cheese and an extra squeeze of lemon juice if desired.

This adds a fresh bright note and complements the flavors beautifully.