Chicken and Spinach Spaghetti Squash Alfredo

The kitchen filled with that incredible roasted squash sweetness while I was testing this recipe last autumn. I had friends coming over who were trying to cut back on pasta, and I honestly wasn't sure if a spaghetti squash version could stand up to the real thing. The first bite changed my entire perspective, rich and creamy without that heavy pasta-after-meal feeling. Now it's become my go-to comfort food that somehow feels indulgent and wholesome at the same time.

My sister-in-law actually asked for the recipe before she'd even finished her bowl. She kept saying she couldn't believe something so creamy and satisfying fit into her low-carb lifestyle. Watching people genuinely enjoy healthy food is honestly one of my favorite feelings.

Ingredients

• 1 large spaghetti squash: Look for one that feels heavy for its size with a hard, unblemished skin, about 3 pounds yields perfect strands
• 2 tsp olive oil: Helps the squash caramelize while roasting and prevents sticking to the pan
• 1/2 tsp salt and 1/4 tsp black pepper: Simple seasoning that brings out the squash's natural sweetness
• 2 boneless skinless chicken breasts: Dicing them before cooking means every bite has perfectly seasoned protein
• 1 tbsp olive oil: High-heat friendly oil for getting that golden color on the chicken
• 1/2 tsp Italian seasoning: A blend of herbs that pairs beautifully with the garlic Parmesan sauce
• 2 tbsp unsalted butter: The foundation of a classic Alfredo, use unsalted so you can control the seasoning
• 4 cloves garlic: Freshly minced makes all the difference, jarred garlic can have an off taste in cream sauces
• 1 cup heavy cream: Heavy cream is essential here, milk or half-and-half won't give you that luxuriously thick sauce
• 1 cup freshly grated Parmesan: Pre-grated cheese has anti-caking agents that can make sauce grainy, grate it yourself
• 1/4 tsp ground nutmeg: The secret ingredient in classic béchamel that adds warmth and depth
• 4 cups fresh baby spinach: It wilts down dramatically so don't be afraid of the large amount
• 1/4 cup chopped fresh parsley: Adds bright color and fresh flavor that cuts through the richness

Instructions

Roast the spaghetti squash:

Preheat your oven to 400°F and line a baking sheet with parchment paper. Cut the squash in half lengthwise, scoop out those seeds, drizzle with olive oil, and season with salt and pepper. Place it cut-side down and let it roast for 35 to 40 minutes until it's tender when pierced with a fork.

Cook the seasoned chicken:

While the squash roasts, heat olive oil in a large skillet over medium-high heat. Add your diced chicken with salt, pepper, and Italian seasoning, cooking for 6 to 8 minutes until golden and cooked through. Set aside on a plate.

Make the creamy Alfredo sauce:

In the same skillet, melt butter over medium heat and add minced garlic for just one minute until fragrant. Pour in the heavy cream, bring it to a gentle simmer, then whisk in the Parmesan and nutmeg until smooth.

Wilt the spinach and combine:

Add baby spinach to the sauce and cook for 1 to 2 minutes until wilted. Return the chicken to the skillet and stir everything together.

Toss and serve:

Scrape the roasted squash strands into a large bowl, add them to the skillet, and toss until everything's heated through and coated in sauce. Serve immediately with parsley and extra Parmesan on top.

Save

This recipe has become my answer to the what can I make that's healthy but still feels special question. Something about pulling those squash strands feels almost magical, like a kitchen trick that never gets old.

Make It Your Own

The beauty of this dish is how adaptable it is to what you have on hand or what you're craving. I've made it with sautéed mushrooms instead of chicken for a meatless version that's just as satisfying.

Pairing Suggestions

A crisp green salad with a bright vinaigrette cuts through the richness perfectly. I love serving this with chilled Pinot Grigio, though any dry white wine works beautifully.

Storage and Reheating

This recipe actually keeps well for up to three days in the refrigerator. The sauce might thicken when cold, but a splash of cream while reheating brings it right back to that perfect consistency.

• Store in an airtight container and reheat gently over medium heat
• The squash will release some moisture as it sits, so you might not need that extra cream after all
• Avoid microwaving if possible, the gentle stovetop heat keeps the texture much better

Save

There's something deeply satisfying about serving a dish that makes people forget they're eating healthy. Hope this becomes a regular in your rotation like it has in mine.

Recipe FAQs

→ How do I cut spaghetti squash safely?

Use a sharp chef's knife to pierce the squash in several places, then microwave for 3-4 minutes to soften. Slice lengthwise through the center, rocking the knife gently if needed. Scoop out seeds with a large spoon before roasting.

→ Can I make this dairy-free?

Substitute heavy cream with full-fat coconut cream or cashew cream. Use nutritional yeast or vegan Parmesan alternative in place of traditional Parmesan. The sauce will have a slightly different flavor but still creamy texture.

→ How long does this keep in the refrigerator?

Store in an airtight container for up to 4 days. Reheat gently in a skillet over medium-low heat, adding a splash of cream or broth to restore sauce consistency. The squash may release some liquid upon reheating.

→ What vegetables work well as additions?

Sautéed mushrooms, roasted red peppers, sun-dried tomatoes, or steamed broccoli all complement the creamy sauce. Add them during step 5 when wilting the spinach so they heat through without becoming mushy.

→ Is spaghetti squash actually pasta?

No, spaghetti squash is a winter vegetable that naturally forms strand-like fibers when cooked. It's a nutritious, low-carb alternative to traditional pasta with a mild, slightly sweet flavor that pairs perfectly with rich sauces.

→ Can I freeze this dish?

Yes, but the cream sauce may separate slightly upon thawing. Freeze individual portions in freezer-safe containers for up to 2 months. Thaw overnight in the refrigerator and reheat slowly while whisking to recombine the sauce.