Irresistible Low Carb Chicken Alfredo Spaghetti Squash

Oh my gosh, you have to try this low carb chicken alfredo spaghetti squash recipe – it’s my absolute favorite way to enjoy all that creamy, garlicky goodness without the carb crash! I swear, the first time I made this, my husband didn’t even realize he wasn’t eating pasta. That spaghetti squash transforms into these perfect little strands that soak up the rich alfredo sauce like a dream.

I stumbled onto this recipe last year when I was trying to cut back on carbs but still craving comfort food. The magic happens when you roast the squash just right – it gets this amazing texture that holds up beautifully under that velvety homemade alfredo sauce. And the chicken? It adds just the right amount of protein to keep you full for hours. This dish proves you don’t need pasta to enjoy classic Italian flavors!

Why You’ll Love This Low Carb Chicken Alfredo Spaghetti Squash

Trust me, this isn’t one of those sad “healthy” dishes that leaves you missing the real thing. This low carb chicken alfredo spaghetti squash hits all the right notes:

• Guilt-free comfort food: All that creamy, cheesy goodness with just 18g net carbs per serving – your taste buds won’t believe it’s good for you!
• Protein-packed: With 24g of protein from the chicken, this keeps you full way longer than regular pasta would
• Crazy easy to make: Roast the squash while you whip up the sauce – dinner’s ready in under an hour
• Actually satisfies cravings: The squash strands have this amazing al dente texture that perfectly mimics pasta
• Customizable: Add veggies, swap proteins, or spice it up – the base recipe is super flexible

The first time I made this, I knew it would become a weekly staple – and it totally has! Even my carb-loving friends ask for seconds.

Ingredients for Low Carb Chicken Alfredo Spaghetti Squash

Okay, let’s talk ingredients – and I’m not kidding when I say every single one matters here! I’ve made this enough times to know exactly what works best. You’ll want to gather:

For the Spaghetti Squash Base:

• 1 medium spaghetti squash (about 2-3 pounds) – look for one that feels heavy for its size with smooth, unblemished skin

For the Chicken:

• 2 boneless, skinless chicken breasts (about 6 ounces each) – I like to pound them to even thickness so they cook evenly
• 1/2 teaspoon salt – for seasoning the chicken
• 1/4 teaspoon black pepper – freshly cracked makes all the difference

For the Creamy Alfredo Sauce:

• 2 tablespoons butter – real butter only, please! It adds that rich depth you just can’t get with substitutes
• 2 cloves garlic, minced – measure with your heart here, I usually add an extra clove because garlic makes everything better
• 1 cup heavy cream – don’t skimp here, this is what gives the sauce that luxurious texture
• 1/2 cup grated parmesan cheese – freshly grated melts so much smoother than the pre-shredded stuff
• 1/4 teaspoon nutmeg – just a pinch! This is my grandma’s secret weapon for alfredo sauce

Pro tip: Have all your ingredients prepped and ready before you start cooking – trust me, it makes the whole process so much smoother when you’re not scrambling to grate cheese while the garlic threatens to burn!

How to Make Low Carb Chicken Alfredo Spaghetti Squash

Alright, let’s get cooking! This low carb chicken alfredo spaghetti squash comes together in a few simple steps – but I’ve got some tricks to make sure everything turns out perfect. The key is timing everything just right so your squash, chicken, and sauce all finish at about the same time.

Preparing the Spaghetti Squash

First things first – tackle that squash! Here’s how I do it:

1. Preheat your oven to 400°F (200°C) – this gives it time to get nice and hot while you prep the squash.
2. Carefully cut the spaghetti squash in half lengthwise. I lay a kitchen towel under it to keep it from slipping – those rinds can be slippery little devils!
3. Scoop out the seeds with a spoon – save them if you want to roast them later like pumpkin seeds!
4. Place cut-side down on a baking sheet (no oil needed) and roast for about 40 minutes. You’ll know it’s done when you can easily pierce the skin with a fork.

Too impatient? You can microwave it! Pierce the whole squash several times with a knife, microwave for 10-12 minutes (turning halfway), then let it cool before cutting open.

Cooking the Chicken

While the squash roasts, let’s cook that chicken:

1. Season both sides of your chicken breasts with the salt and pepper – don’t be shy!
2. Heat a skillet over medium heat and cook the chicken for about 6-7 minutes per side. No oil needed if you’re using a non-stick pan.
3. Check the temp – it should reach 165°F (74°C) internally. I use an instant-read thermometer to be sure.
4. Let it rest for 5 minutes before shredding or slicing. This keeps all those delicious juices inside!

Making the Alfredo Sauce

Now for the star of the show – that creamy alfredo sauce:

1. In the same skillet (no need to wash it!), melt the butter over medium-low heat.
2. Add the garlic and sauté for just 30 seconds – you want it fragrant but not browned.
3. Pour in the heavy cream and let it warm through for about 2 minutes, stirring occasionally.
4. Gradually add the parmesan, stirring constantly until it melts completely. This patience prevents clumping!
5. Sprinkle in the nutmeg – trust me, this tiny addition makes all the difference.
6. Cook until thickened – the sauce should coat the back of a spoon when it’s ready.

Pro tip: If your sauce gets too thick, just stir in a splash of chicken broth or water to thin it out. Too thin? Let it simmer a bit longer!

Now comes the fun part – scrape those gorgeous spaghetti squash strands with a fork, top with shredded chicken, and drown it all in that dreamy alfredo sauce. Dig in while it’s hot – this is comfort food at its finest!

Tips for Perfect Low Carb Chicken Alfredo Spaghetti Squash

After making this dish dozens of times, I’ve picked up some tricks that take it from good to “oh-my-goodness-I-can’t-stop-eating-this” amazing:

• Pat that chicken dry! A quick blot with paper towels before cooking gives you that gorgeous golden crust instead of sad, steamed chicken.
• Don’t toss those seeds! Toss squash seeds with olive oil and salt, then roast at 350°F for 15 minutes – instant crunchy topping!
• Sauce too thick? A splash of chicken broth thins it perfectly without watering down flavor.
• Sauce too thin? Just keep simmering – it’ll thicken as the cream reduces.
• Freshly grate your parmesan – it melts so much smoother than the pre-shredded stuff.

These little touches make all the difference between “meh” and “more please!”

Ingredient Substitutions and Variations

Listen, I know we don’t always have exactly what a recipe calls for – and that’s okay! This low carb chicken alfredo spaghetti squash is crazy forgiving. Here are all my favorite swaps and twists that still keep it delicious:

For the Sauce:

• Dairy-free? Swap heavy cream for full-fat coconut milk (the canned kind) and use nutritional yeast instead of parmesan. It won’t be exactly the same, but still crazy good!
• Watching calories? Try half heavy cream, half unsweetened almond milk – just simmer a bit longer to thicken.
• No nutmeg? A pinch of ground mustard or white pepper gives a similar depth.

For the Chicken:

• Turkey lovers – use thin-cut turkey cutlets instead of chicken. They cook faster, so adjust timing!
• Vegetarian? Sautéed mushrooms or crispy tofu make amazing protein swaps.
• Short on time? Grab a rotisserie chicken from the store – just shred about 2 cups worth.

For the Squash:

• Not a squash fan? Try zucchini noodles instead – just sauté them briefly rather than roasting.
• Extra hungry? Mix half squash, half shirataki noodles for more volume.
• No spaghetti squash? Roasted cauliflower rice makes a great base too.

My favorite variation? Adding a handful of baby spinach to the sauce right at the end – it wilts perfectly and sneaks in extra greens. Sometimes I’ll even throw in some sun-dried tomatoes when I’m feeling fancy!

The beauty of this recipe is how adaptable it is. Once you’ve got the basic technique down, you can play around with flavors endlessly. Last week I did a version with pancetta and peas that was out of this world!

Serving Suggestions for Low Carb Chicken Alfredo Spaghetti Squash

Now let’s talk about how to turn this dish into a complete meal that’ll wow everyone at your table! I love serving this low carb chicken alfredo spaghetti squash with:

• Roasted broccoli or asparagus – Toss them in olive oil and roast while the squash cooks. The crispy edges pair perfectly with the creamy sauce!
• A simple side salad – My go-to is baby greens with cherry tomatoes and balsamic vinaigrette. The acidity cuts through the richness nicely.
• Garlic bread for the carb lovers – I’ll make some for my husband while I happily devour extra squash “noodles.”
• Sautéed mushrooms – Cook them in the same pan after the chicken for extra umami flavor.
• A sprinkle of red pepper flakes – Just a pinch adds the perfect spicy kick if you’re into that!

Pro tip: For a fancy dinner party presentation, I’ll serve the squash right in its shell – the golden rind makes such a pretty edible bowl! Top with extra parmesan and fresh parsley for that “wow” factor.

Storing and Reheating

Okay, real talk – this low carb chicken alfredo spaghetti squash makes fantastic leftovers! The flavors actually get better overnight as everything melds together. But here’s how to keep it tasting just-made:

Store it in an airtight container in the fridge for up to 3 days. I usually keep the squash and sauce mixed together – it soaks up that creamy goodness even more! Just know the sauce will thicken up when it’s cold – that’s totally normal.

When you’re ready to eat, reheat it gently on the stovetop over low heat. Add a splash of chicken broth or cream to loosen up the sauce as it warms. Stir it frequently so it heats evenly without scorching. If you’re in a hurry, the microwave works too – just zap it in 30-second bursts, stirring between each, so you don’t end up with hot spots. I don’t recommend freezing this one – the squash can get watery when thawed. Trust me, it’s so good you probably won’t have leftovers anyway!

Nutritional Information

Now, let’s talk numbers – because I know you’re probably wondering just how this indulgent dish stacks up nutritionally! Here’s the scoop per serving (that’s half the recipe, which trust me, is plenty filling):

• Calories: 420 – way less than traditional chicken alfredo pasta!
• Fat: 32g (18g saturated) – all that creamy goodness comes from quality ingredients
• Protein: 24g – hello, muscle fuel from that chicken and cheese
• Total Carbs: 18g – with 4g of fiber, that’s just 14g net carbs
• Sugar: 8g – all natural from the squash
• Sodium: 720mg – go easy on extra salt if you’re watching this

Quick disclaimer – these values are estimates based on standard ingredients. Your actual numbers might vary slightly depending on exact measurements and brands. But here’s what I love – compared to regular chicken alfredo pasta (which can clock in at 800+ calories and 60g+ carbs per serving!), this version lets you enjoy all the comfort with none of the guilt!

FAQs About Low Carb Chicken Alfredo Spaghetti Squash

Okay, let’s tackle those burning questions I always get about this recipe – because trust me, I’ve made every possible mistake so you don’t have to!

Can I use frozen spaghetti squash?
Oh honey, I’ve been there – that moment when you’re craving this dish and realize you forgot to buy fresh squash! Frozen pre-spiralized squash works in a pinch, but here’s the deal: it releases more water when cooking. Just pat it dry really well with paper towels before using, and maybe simmer your sauce a tad longer to compensate. The texture won’t be quite as perfect as fresh, but it’ll still taste amazing!

How can I make the sauce even creamier?
You’re speaking my love language! My secret weapon? A tablespoon of cream cheese whisked into the sauce along with the parmesan. It adds insane richness without overpowering the other flavors. Also – and this is key – let your cheese come to room temperature before adding it to the hot cream. Cold cheese can make sauces grainy, and we want silky smooth perfection!

Is this dish freezer-friendly?
I’ll be honest – freezing isn’t ideal. The squash gets watery when thawed, and dairy-based sauces can separate. If you must freeze it, store the sauce and squash separately. When reheating, stir the sauce constantly over low heat and maybe add a splash more cream. Better yet? Just halve the recipe if you’re cooking for one or two – it’s so quick to make fresh!

Can I prep components ahead of time?
Absolutely! Here’s my make-ahead strategy: roast the squash up to 2 days in advance (store scraped strands in the fridge), cook the chicken the night before, and have your sauce ingredients measured and ready. The sauce itself comes together in minutes when you’re ready to eat – fresh is best for that creamy texture!

Why does my squash turn out mushy?
Oh no – we’ve all been victim to squash soup instead of perfect strands! The culprit is usually overcooking. Check your squash at 35 minutes – it should be tender but still have some bite. Also, don’t cover it while roasting (steam = sogginess), and always scrape strands with the grain (those natural lines in the squash). A fork works, but I swear by my flat-edged metal spoon for perfect al dente texture!

Still have questions? Hit me up in the comments – I’ve probably made this mistake before and can save you the trouble!

Print