Spaghetti Squash Chicken Alfredo Recipe: A Low-Carb Delight
If you’re searching for a delicious, healthy, and low-carb dinner idea, look no further than Spaghetti Squash Chicken Alfredo. This dish combines the creamy goodness of Alfredo sauce with the wholesome texture of spaghetti squash, creating a meal that’s perfect for health-conscious foodies.
Packed with protein, gluten-free options, and Whole30 alternatives, it’s a recipe the entire family will love. Let’s dive into how you can make this delightful dish at home!
Is Spaghetti Squash Chicken Alfredo Healthy?
Absolutely! Spaghetti squash is a fantastic alternative to pasta, offering a low-carb option without compromising on taste. Combined with simple, whole-food ingredients like chicken breast, almond milk, and parmesan cheese (or nutritional yeast for dairy-free options), this recipe is both nutritious and satisfying.
Spaghetti squash is also rich in vitamins and minerals, including vitamin C, vitamin B6, and potassium. Paired with lean protein from chicken and healthy fats from coconut milk or olive oil, this dish is a powerhouse of nutrients.
Key Ingredients for Spaghetti Squash Chicken Alfredo
For the Spaghetti Squash Base:
- Spaghetti Squash: Choose a large squash, cut in half lengthwise, with seeds removed.
- Olive Oil: Adds richness and helps with roasting.
- Chicken Breast: Boneless, skinless, and seasoned to perfection.
- Broccoli Florets: For added crunch and nutrition.
For the Alfredo Sauce:
- Butter: Opt for vegan butter if dairy-free.
- Garlic: Freshly minced for a bold flavour.
- Flour: Use gluten-free flour or tapioca starch for thickening.
- Milk: Unsweetened plant milk or whole milk for a creamy texture.
- Parmesan Cheese: Substitute with nutritional yeast for dairy-free.
- Italian Spices: A blend of basil, oregano, and thyme to enhance the sauce.
Step-by-Step Instructions
1. Preparing the Spaghetti Squash
- Preheat your oven to 220°C (425°F).
- Cut the spaghetti squash in half lengthwise and remove the seeds.
- Place the squash cut-side up on a baking sheet, drizzle with olive oil, and roast for 50 minutes.
2. Cooking the Chicken and Vegetables
- Add the chicken breasts and broccoli florets to the baking sheet during the last 15 minutes of roasting.
- Drizzle with olive oil, season with salt and pepper, and bake until the chicken reaches an internal temperature of 75°C (165°F).
3. Making the Alfredo Sauce
- Melt butter in a saucepan over medium heat.
- Sauté minced garlic until fragrant, about 2-3 minutes.
- Stir in the flour, creating a thick paste (roux).
- Gradually whisk in milk, stirring constantly to avoid lumps.
- Add parmesan cheese (or nutritional yeast) and Italian spices, stirring until the sauce thickens.
4. Assembling the Dish
- Remove the squash from the oven and let it cool slightly.
- Using a fork, shred the squash into spaghetti-like strands.
- Mix the strands with the Alfredo sauce and roasted broccoli.
- Slice the chicken and arrange it atop the squash mixture.
5. Final Bake
- Sprinkle additional parmesan cheese over the assembled dish.
- Bake for another 15 minutes or until the cheese bubbles and turns golden brown.
Expert Tips for the Perfect Dish
- Prep Ahead: Bake the squash and chicken ahead of time to save effort on busy days.
- Coconut Milk: Always use full-fat canned coconut milk for a rich, creamy texture.
- Dairy-Free Option: Nutritional yeast mimics parmesan cheese’s flavour beautifully.
- Extra Protein: Swap regular Alfredo sauce with cottage cheese Alfredo for a protein boost.
FAQs
What does spaghetti squash taste like?
Spaghetti squash has a mild, slightly sweet flavour, making it the perfect base for savoury sauces.
Can I freeze Spaghetti Squash Chicken Alfredo?
Yes, you can freeze leftovers in airtight containers for up to three months.
What’s the best way to shred spaghetti squash?
Use a fork to scrape the flesh gently; it naturally forms long, spaghetti-like strands.
How can I make this recipe vegan?
Replace chicken with grilled tofu or mushrooms and use nutritional yeast instead of parmesan.
Can I use store-bought Alfredo sauce?
Yes, but homemade sauce offers better control over ingredients and flavour.
Reference Links
- Health Benefits of Spaghetti Squash
- Whole30 Diet Guide
- Dairy-Free Alfredo Sauce Recipe
- How to Roast Spaghetti Squash
- Low-Carb Meal Prep Ideas
Leave a Reply