About This Recipe
All the cozy Alfredo comfort without the pasta. These roasted spaghetti squash boats are stuffed with tender chicken in a velvety garlic–Parmesan cream. It’s a crave-worthy, low-carb dinner that feels special yet comes together fast with a 30-minute sauce.
Serves: 4 • Cook Time: ~45 minutes (mostly hands-off)
Ingredients
- 1 large spaghetti squash (about 2.5–3 lb)
- 1 lb boneless skinless chicken thighs, cut into bite-size pieces
- 2 tbsp unsalted butter
- 3 cloves garlic, minced
- 3/4 cup heavy cream
- 3/4 cup freshly grated Parmesan cheese
- 1 tbsp olive oil (for roasting squash)
- 1/2 tsp garlic powder (optional)
- Kosher salt & freshly ground black pepper, to taste
- Fresh parsley, chopped, for garnish
Instructions
- Preheat oven to 400°F (200°C). Halve the spaghetti squash lengthwise, scoop out seeds, brush cut sides with olive oil, season with salt and pepper, and place cut‑side down on a parchment‑lined sheet. Roast 30–40 minutes, until strands pull apart easily.
- While squash roasts, pat chicken dry. Season with salt, pepper, and a pinch of garlic powder.
- Heat 1 tbsp butter in a large skillet over medium‑high. Sear chicken 6–8 minutes until browned and cooked through. Transfer to a bowl; tent to keep warm.
- Reduce heat to medium. Add remaining 1 tbsp butter and the minced garlic to the skillet. Cook 30 seconds until fragrant.
- Pour in heavy cream; simmer 2–3 minutes. Whisk in Parmesan until smooth and slightly thickened. Season to taste with salt and pepper.
- When squash is cool enough to handle, use a fork to shred strands, leaving shells intact. Add strands to the skillet, toss with half the Alfredo sauce, and fold in the chicken.
- Spoon the mixture back into the squash shells. Drizzle with remaining sauce and extra Parmesan if desired. Broil 2–3 minutes until bubbly and lightly golden.
- Finish with chopped parsley and cracked pepper. Serve hot.
Keto Focus
Spaghetti squash replaces traditional pasta to keep carbs low, while a grain‑free Alfredo (heavy cream, butter, Parmesan) delivers satisfying fats and protein. No flour thickeners, just real ingredients—giving you creamy comfort with only 9g net carbs per serving.
Nutrition Facts (per serving)
- Calories: 550
- Protein: 29g
- Fat: 43g
- Total Carbs: 11g
- Fiber: 2g
- Net Carbs: 9g
Tips & Variations
- Make it faster: Use shredded rotisserie chicken and fold directly into the sauce.
- Add veg: Sauté mushrooms or wilt baby spinach before adding the cream.
- Swap the cut: Chicken breasts work too—just don’t overcook.
- Spice it up: Add a pinch of crushed red pepper flakes to the sauce.
- Dairy‑free idea: Use coconut cream and nutritional yeast with a dairy‑free Parmesan alternative.
- Meal prep: Refrigerate up to 3 days; reheat covered at 325°F until warmed through.