TUSCAN CHICKEN AND SPAGHETTI SQUASH: The Creamy, Garlicky, Low-Carb Dinner That Wins Every Weeknight
Forget bland diet food. This is the kind of dinner that makes you text a friend mid-bite. Creamy sun-dried tomato sauce, juicy seared chicken, and spaghetti squash that eats like pasta without the nap.
If you’ve been bored by “healthy,” this will fix it fast. Fast prep, big flavor, and zero drama in the sink. Ready to eat like a Tuscan nonna who secretly trains athletes?
What Makes This Recipe Awesome
- Big flavor, light feel: You get rich creaminess without the carb coma thanks to spaghetti squash.
- Restaurant vibes at home: Sun-dried tomatoes, garlic, and fresh basil turn simple chicken into “wow.”
- Macro-friendly: High protein, plenty of fiber, and balanced fats—this is weeknight fuel.
- One pan + one squash: Minimal cleanup.
Maximum flex.
- Flexible for diets: Easy to make dairy-free or paleo with quick swaps.
What Goes Into This Recipe – Ingredients
- 1 medium spaghetti squash (about 2–3 lbs)
- 2 tablespoons olive oil, divided
- 1.5–2 lbs boneless skinless chicken breasts, thinly sliced or pounded to even thickness
- 1 teaspoon kosher salt, plus more to taste
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning
- 1 teaspoon smoked paprika (optional but awesome)
- 4 cloves garlic, minced
- 1/2 cup sun-dried tomatoes in oil, drained and chopped
- 1/2 cup low-sodium chicken broth
- 3/4 cup heavy cream (or coconut cream for dairy-free)
- 1/2 cup grated Parmesan (plus extra for serving)
- 2 cups baby spinach
- 1 tablespoon lemon juice
- 1/4 cup fresh basil, chopped
- Red pepper flakes, to taste
Step-by-Step Instructions
- Roast the spaghetti squash: Preheat oven to 400°F (205°C). Halve the squash lengthwise, scoop out seeds, rub cut sides with 1 tablespoon olive oil, and season with salt and pepper. Place cut side down on a parchment-lined sheet and roast 35–45 minutes until a fork scrapes into spaghetti-like strands.
Set aside to cool slightly.
- Prep the chicken: Pat dry. Season both sides with salt, pepper, Italian seasoning, and smoked paprika. Thin, even pieces cook best—no one enjoys the “burnt outside, undercooked inside” special.
- Pan-sear: Heat 1 tablespoon olive oil in a large skillet over medium-high.
Sear chicken 4–5 minutes per side until golden and cooked through (165°F). Transfer to a plate to rest; tent with foil.
- Build the Tuscan base: Lower heat to medium. In the same pan, add garlic and sun-dried tomatoes.
Sauté 1 minute until fragrant (don’t burn the garlic—mic drop, dinner ruined).
- Make it saucy: Add chicken broth; scrape browned bits. Stir in heavy cream and simmer 2–3 minutes to thicken slightly.
- Cheese and greens: Whisk in Parmesan until smooth. Add spinach and let it wilt.
Stir in lemon juice. Taste and adjust salt, pepper, and a pinch of red pepper flakes.
- Shred the squash: Use a fork to pull squash into strands. Season with a pinch of salt.
If watery, squeeze gently in a clean towel (FYI: this prevents sogginess).
- Combine: Slice chicken. Add squash and chicken to the skillet, tossing to coat with sauce. If the pan is too crowded, mix squash with some sauce first, then top with chicken and spoon more sauce over.
- Finish and serve: Sprinkle with fresh basil and extra Parmesan.
Serve hot. Accept compliments like a pro.
Storage Instructions
- Fridge: Store in an airtight container up to 3–4 days. Reheat gently in a skillet with a splash of broth or cream.
- Freezer: Freeze portions for up to 2 months.
Thaw overnight in the fridge; rewarm on low heat. Add a touch of cream to revive the sauce.
- Meal prep tip: Keep squash and sauce/chicken separate if you plan to reheat—prevents mush and keeps the texture on point.
Why This is Good for You
- High-protein foundation: Chicken breast keeps you full, supports muscle recovery, and stabilizes energy.
- Lower carb, high fiber: Spaghetti squash gives pasta vibes with fewer carbs and more fiber—hello, happy gut.
- Healthy fats for flavor and satiety: Olive oil, sun-dried tomatoes, and a reasonable dose of cream make this satisfying without overdoing it.
- Micronutrient boost: Spinach, basil, and tomatoes bring iron, vitamin K, antioxidants, and that Mediterranean “how do they eat like this and feel amazing?” effect.
Common Mistakes to Avoid
- Overcooking the squash: If it turns mushy, your sauce will drown it. Check at 35 minutes and scrape-test.
- Skipping the rest for chicken: Let it rest 5 minutes after cooking.
Juices redistribute; flavor skyrockets.
- Boiling the cream: Gentle simmer only. Boiling can cause separation and sadness.
- Not seasoning in layers: Season squash, chicken, and sauce individually. Tuscan flavors love salt—but in balance.
- Watery final dish: If squash holds moisture, blot or squeeze lightly before mixing.
Your sauce will thank you.
Alternatives
- Dairy-free: Use coconut cream and skip Parmesan or sub nutritional yeast. Add extra lemon for brightness.
- Paleo: Use ghee or olive oil, coconut cream, and omit cheese. Increase herbs for depth.
- Protein swaps: Try shrimp, turkey cutlets, or sliced Italian chicken sausage.
Shrimp cooks fast—2 minutes per side.
- Veggie boost: Add mushrooms, zucchini ribbons, or roasted cherry tomatoes. More color, more texture.
- Herb remix: Thyme or rosemary works if you’re out of basil. Parsley for a fresh, peppery lift.
- Extra heat: Calabrian chili paste in the sauce = chef’s kiss, mild fire.
FAQ
Can I cook the spaghetti squash in the microwave?
Yes.
Halve, deseed, place cut side down in a microwave-safe dish with 1/2 inch water, and cook 10–15 minutes until tender. It’s faster, but oven-roasted has better flavor and texture IMO.
What if I only have bone-in chicken?
Use it, but adjust time. Sear to brown, then finish in the oven at 375°F until internal temp hits 165°F.
Remove meat from bone before slicing into the sauce.
How do I prevent the sauce from splitting?
Keep heat medium-low, add cream after the pan has cooled slightly from the sauté, and avoid boiling. Whisk in Parmesan off heat if you’re nervous.
Is this kid-friendly?
Absolutely. Go light on red pepper flakes and chop the sun-dried tomatoes small.
The creamy sauce wins picky eaters more often than not.
Can I make this ahead?
Yes. Cook components separately: roast squash, cook chicken, make sauce. Combine when reheating with a splash of broth to loosen.
What wine pairs well?
A crisp Pinot Grigio or an unoaked Chardonnay balances the creamy, garlicky sauce.
If red’s your jam, try a light Sangiovese.
How do I scale this for a crowd?
Double everything and use a Dutch oven. Roast two squash on separate sheets, then combine with sauce right before serving to keep texture tight.
Wrapping Up
This Tuscan Chicken and Spaghetti Squash hits that sweet spot: bold flavor, simple steps, and a body-friendly plate that doesn’t feel like a compromise. It’s weeknight-fast, date-night-worthy, and meal-prep-approved.
Keep it classic or tweak with your favorite herbs and proteins. One skillet, one squash, all the applause—save this recipe and you just solved dinner.
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