This Baked Spaghetti Squash Alfredo is a lightened up, low-carb, high-protein spin on traditional chicken fettuccine Alfredo. It’s a creamy, rich, and deliciously healthy dinner option that’s sure to please.
Ingredients for Baked Spaghetti Squash Alfredo
- Spaghetti Squash – this recipe calls for a medium to large spaghetti squash. Alternately you could use two smaller squashes.
- Chicken breast – we love to throw together Instant Pot shredded chicken as a juicy protein-packed addition to this spaghetti squash Alfredo.
- Chicken broth – helps keep the shredded chicken juicy and flavorful.
- Broccoli – a dose of healthy greens with a bit of crunch.
- Reduced fat evaporated milk & 2 % milk – evaporated milk is a great low-fat swap for heavy cream in Alfredo sauce that still results in a smooth, thick and creamy sauce without all the calories. We toss in a little extra 2% milk for added richness.
- Reduced fat or unsalted butter – for a little extra saltiness and flavor.
- Flour – thickening agent for the sauce.
- Parmesan cheese – the salty, sharp star of any Alfredo sauce.
- Onion and garlic – for a added seasoning to this sauce.
- Salt and pepper – round out everything in this dish, from the roasted squash, to the chicken and Alfredo sauce.
How to Make Spaghetti Squash Alfredo
Roast the Spaghetti Squash
Preheat the oven to 425°F.
Cut the spaghetti squash in half lengthwise and remove the seeds. Lightly mist both sides of the squash with cooking spray and sprinkle the flesh with salt and pepper. Place the cut sides down on the baking sheet. Cook for 30 to 40 minutes, or until the flesh is tender when poked with a fork. Cooking time will vary depending on the size of your squash. Allow the squash to cool on the baking sheet.
Pressure Cook the Shredded Chicken
While the spaghetti squash is roasting, add the chicken breast, chicken broth, and salt and pepper to the pressure cooker. Seal the lid and cook on high pressure for 30 minutes. Depressurize and transfer the chicken breast to a cutting board. Shred the chicken with a fork or meat claws. Cover with foil to keep warm until you are ready to add it to the spaghetti squash.
Make the Alfredo Sauce
As the squash cools on the baking sheet, heat the olive oil in a large frying pan and add the broccoli florets. Sprinkle with salt and pepper and toss to coat. Cook 3 to 4 minutes, or until tender. Remove the broccoli from the frying pan and transfer it to a large serving bowl.
Melt the butter in the same frying pan. Add the onion and garlic and saute for 2 to 3 minutes, or until fragrant.
Whisk together the 2% milk and flour in a measuring cup and add it to the pan with the garlic. Add the evaporated milk. Whisk to incorporate. Bring the milk mixture to a simmer and cook for 4 to 5 minutes, or until thickened, whisking constantly to prevent burning. Remove the sauce from heat and stir in the grated Parmesan cheese, salt, and pepper.
Assemble & Broil
Once the squash has cooled enough to handle, use a fork to carefully scrape out the flesh into the same bowl as the broccoli. Keep the squash boats for later. Add the shredded chicken. Pour about ⅔ of the Alfredo sauce over the squash mixture and mix well to combine.
Transfer the spaghetti squash mixture back to the squash boats and sprinkle with mozzarella cheese, if desired. Bake another 10 minutes. Finish on a high broil for 3 to 4 minutes, or until the cheese is golden brown. Remove and serve with reserved Alfredo sauce, if desired.
Modifications to Spaghetti Squash Alfredo
There are lots of ways to modify this recipe to make it a little different each time.
- Protein – sub in garlic shrimp, turkey meatballs, grilled steak, or crumbled bacon for chicken. Change the chicken seasoning (blackened, Italian herb)
- Vegetables – swap in roasted asparagus, sauteed mushrooms, bell peppers, or spinach, peas, grilled zucchini or yellow squash, or add a side salad.
- Carbs – nothing beats a side of garlic bread or fresh bruschetta.
- Heat – spice things up by making this a Cajun or chipotle alfredo
Let us know if you enjoyed this recipe for Baked Spaghetti Squash Alfredo by dropping a comment and/or rating below! Also, please consider sharing on social media or Pinterest if you liked this recipe (we really appreciate it!)! 💕
Be sure to check out our other squash recipes:
- Sausage Pizza Zucchini Boats
- Baked Zucchini Fries
- Spaghetti Squash with Sausage and Mushrooms
- Butternut Squash and Spinach Lasagna Rolls
- Apple Pecan Butternut Squash Boats
- Apple Cider Farro Stuffed Acorn Squash
Quick Spaghetti Squash FAQ
How to Cook Spaghetti Squash
The simplest way to cook spaghetti squash is in the oven, although you can also try cooking it in an Instant Pot, air fryer, or microwave as well.
To roast spaghetti squash in the oven:
- Preheat the oven to 425F.
- Use a sharp knife to cut the spaghetti squash in half lengthwise.
- Use a spoon to scoop out the seeds.
- Lightly mist both sides of the squash with cooking spray or rub with olive or avocado oil.
- Sprinkle the squash with salt and pepper (or any desired spices).
- Place the squash cut side down on a baking sheet.
- Cook 25 to 45 minutes (cooking time will vary based on the size of the squash – see below).
- Fluff the flesh with a fork. The flesh should be tender, but not mushy and should form spaghetti-like strands.
How Long to Cook Spaghetti Squash
Cooking time in the oven will depend on the size of the squash and your oven temperature. Here are some rough guidelines for roasting time at our preferred oven temperature of 400-425F:
- Small spaghetti squash (about 2-3 lbs) – 25 – 35 minutes
- Medium spaghetti squash (about 3-4 lbs) – 30 – 45 minutes
- Large spaghetti squash (over 4 lbs) – 45 – 60 minutes
We recommend checking your squash periodically while it roasts, as it is easy to overcook and no one wants mushy squash. We prefer al dente spaghetti squash, which means that the flesh will be somewhat firm, but soft enough to scrape out easily with a fork into spaghetti-like strands.
Spaghetti Squash Nutrition Facts
Spaghetti squash is a healthy, nutrient-dense vegetable that is versatile and a great low-carb substitute for pasta and other grains. It packs in a lot of key vitamins and minerals, while remaining low calorie.
For 1 cup cooked spaghetti squash:
- Calories: 42
- Carbohydrates: 10g
- Fiber: 2.2 g
- Sugar: 3.9 g
- Fat: 0.4g
- Protein: 1g
- Vitamin C: 6% DV
- Iron: 3% DV
- Vitamin B6: 9% DV
- Calcium: 3% DV
- Potassium: 4% DV
- Manganese: 7% DV
Baked Spaghetti Squash Alfredo
Equipment
- 1 Pressure cooker
Ingredients
Roasted Spaghetti Squash
- 1 medium spaghetti squash (3-4 lbs)
- cooking spray
- salt and pepper, to taste
Shredded Chicken
- 1 lb chicken breast
- ½ c low sodium chicken broth
- salt and pepper, to taste
Alfredo Sauce
- 1 Tbsp extra virgin olive oil
- 1 broccoli crown, cut into small florets
- 1 Tbsp reduced fat or unsalted butter
- ½ yellow onion, diced
- 3 garlic cloves, minced
- 1 12oz can reduced fat evaporated milk
- ½ c 2% milk
- 1 Tbsp flour
- ⅓ c grated Parmesan cheese
- salt and pepper, to taste
- ¼ c mozzarella cheese, shredded (optional)
Instructions
- Preheat the oven to 425°F.
- Cut the spaghetti squash in half lengthwise and remove the seeds. Lightly mist both sides of the squash with cooking spray and sprinkle the flesh with salt and pepper. Place the cut sides down on the baking sheet. Cook for 30 to 45 minutes, or until the flesh is tender when poked with a fork. Cooking time will vary depending on the size of your squash. Allow the squash to cool on the baking sheet.
- While the spaghetti squash is roasting, add the chicken breast, chicken broth, and salt and pepper to the pressure cooker. Seal the lid and cook on high pressure for 30 minutes. Depressurize and transfer the chicken breast to a cutting board. Shred the chicken with a fork or meat claws. Cover with foil to keep warm until you are ready to add it to the spaghetti squash.
- As the squash cools on the baking sheet, heat the olive oil in a large frying pan and add the broccoli florets. Sprinkle with salt and pepper and toss to coat. Cook 3 to 4 minutes, or until tender. Remove the broccoli from the frying pan and transfer it to a large mixing bowl.
- Melt the butter in the same frying pan. Add the onion and garlic and saute for 2 to 3 minutes, or until fragrant.
- Whisk together the 2% milk and flour in a measuring cup and add it to the pan with the garlic. Add the evaporated milk. Whisk to incorporate. Bring the milk mixture to a simmer and cook for 4 to 5 minutes, or until thickened, whisking constantly to prevent burning. Remove the sauce from heat and stir in the grated Parmesan cheese, salt, and pepper.
- Once the squash has cooled enough to handle, use a fork to carefully scrape out the flesh into the same bowl as the broccoli. Keep the squash boats for later. Add the shredded chicken. Pour about ⅔ of the Alfredo sauce over the squash mixture and mix well to combine.
- Transfer the spaghetti squash mixture back to the squash boats and sprinkle with mozzarella cheese, if desired. Bake another 10 minutes. Finish on a high broil for 3 to 4 minutes, or until the cheese is golden brown. Remove and serve with reserved Alfredo sauce, if desired.
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