This Chicken Alfredo Spaghetti Squash recipe is low carb comfort food that is easy to make. Your family won’t even miss the pasta!
Some days, I’m too busy or too lazy to make lunch for myself and I end up eating a protein bar. Other days, lunch is my favorite meal because I am at home alone and I can cook whatever I want! This recipe is a combination of two of my favorites: spaghetti squash and fettuccine alfredo. The recipe below is for an easy, quick alfredo sauce made in a skillet and then the cooked spaghetti squash and chicken are added before serving.
Start by cooking your spaghetti squash.
You can find my recipe here: How To Cook Spaghetti Squash In The Microwave
To make the sauce, melt butter in a skillet over medium heat. Add garlic and sage and cook for about one minute.
Stir in the flour and cook for about 1 minute, stirring constantly.
Whisk in the chicken broth and then the cream. Stir in the cream cheese and Parmesan cheese until smooth.
Add the cooked spaghetti squash and the cooked, shredded chicken. (I used part of a rotisserie chicken.)
Taste the chicken alfredo spaghetti squash. Then, season with salt, pepper, and parsley. I love making this recipe for lunch and I save the leftovers for the next day. If I don’t have any chicken on hand, I make it without and it is still so delicious!
↑↑↑ Guess what?? You can now see the RECIPE IN ACTION, in the video above. ↑↑↑
- 2 tbsp butter
- 2 tsp garlic, minced (2 cloves)
- 1 tsp sage
- 2 tbsp flour
- 1 cup chicken broth
- ½ cup half and half (also known as half cream)
- 4 oz cream cheese, cubed
- ½ cup Parmesan cheese, shredded
- ½ cup chicken, cooked and shredded
- 2½ cups spaghetti squash, cooked
- Salt, pepper, and parsley, to taste
- Melt butter in a skillet over medium heat.
- Add garlic and sage and cook for about one minute.
- Stir in the flour and cook for about one minute, stirring constantly.
- Whisk in the chicken broth and then the half and half.
- Stir in the cream cheese and Parmesan cheese until smooth.
- Add the cooked spaghetti squash and the cooked, shredded chicken. Cook until heated through.
- Taste the chicken alfredo spaghetti squash. Then, season with salt, pepper, and parsley.
Updated original recipe shared April 2015
Spaghetti Squash with Meatballs | Chicken Tetrazzini | Mini Baked Spaghetti Loaves
Hi, I'm Tonia, a lover of food and photography! Fill a gunny sack with delicious ingredients, tie on an apron and let's get cooking!
This was outstanding!!!!!! I followed the recipe to a T and just loved it! Thanks so much for this healthy spin on a very naughty dish!
Fantastic! I love hearing about your successes! ~Tonia
Is the sage fresh? Or ground sage?
I used ground sage. 🙂 Enjoy!
Can you use ready Alfredo sauce?
Yes! You certainly can.
This is AMAZING!! I made this for my oh so picky eaters and they loved it!!
Can this be used as a freezer meal? Thanks!
I’ve never made it as a freezer meal but I’m guessing it would work. Maybe some of my readers know?
Os there a nutrituon guide to go with this? You know where you get calories, carbs, protein, fiber and all that stuff? This looks so good
Go to myfitnesspal.com, enter in all the ingredients and voila! you get your answer… 🙂
Have you tried preparing this ahead and freezing it?
Found this recipe searching for Keto recipes and put this all together per serving it has 22g of carbs. Which is NOT Keto friendly. You’re suppose to stay under 20g per day.
Thanks for the info. Sounds like if you are on the keto diet and are craving this dish you might want to have smaller portions. As some readers have said, they served 4 people with this recipe.
well you could use the coconut flower or almond to make it a little less and cream instead of half and half you could make this low carb it s all about portion eat small portion of this with veggies.
A friend adds low keto ingredients to “bulk up” recipes that are over her limit. She often adds veggies to recipes like this. Maybe that could be an option for you.
Will it alter the sauce too much if I use mozzarella instead of parmasean?
Hi Sharon,
Yes, unfortunately, it would. Alfredo sauce is made with parmesan cheese. You could make a white cheese sauce using mozzarella. It would be more like a mac n cheese sauce.
Best of luck,
Tonia
This looks amazing! Any idea what the calorie intake would be ?
Hi Char,
Here is a great nutrition calculator: http://www.myfitnesspal.com/recipe/calculator
Best,
Tonia
I doubled the recipe for my family. The taste was good but mine was a bit soupy. Can the squash alter the liquid volume that much?
I use heavy cream and half the amount of broth makes it a much thicker consistency.
Not sure when or if I’ll get a reply, but I hope I do… I’m feeding my family of 5 (6 if you include the nursling lol)- do I need to triple all the ingredients to prepare enough?
Hi Leslie,
It all depends on how much your family eats. For example, my son is at that age where a whole box of cereal or a whole pizza is considered one serving. LOL! I would think that you could double the recipe and be fine. If it looks like it won’t be enough, add some cooked broccoli. 🙂
~Tonia
Do you know the nutrition facts for this meal?
Hi Daniel! Here is a great nutrition calculator: http://www.myfitnesspal.com/recipe/calculator Best of luck! ~Tonia
UNBELIEVABLE RECIPE!!!! I feel like I’ve been cheating on my diet, but in reality not at all! I made this substituting in fat free half and half, and reduced fat chive and onion cream cheese for those listed in the recipe. My spaghetti squash made more than 2 cups so I put it all in plus some steamed broccoli and got 3 very generous portions for only 12 Weight Watchers points per serving!!! SAY WHAT? This is going to be a weekly staple in my house!
That is great! Thank you so much for sharing your lightened version and I love the addition of broccoli. I will definitely give it a try!
Substituting the flour with almond flour will also help with the carbs. This still looks like it has more carbs than I would prefer, but I would also substitute the milk with non dairy mocha mix. I do that with ranch dressing as well. People never, ever notice it. With changes alone this will drastically change the carb content. Cream cheese doesn’t have many carbs at all, so this will be so good for me lol
Making this tonite. Hubby and I are watching calories and trying to incorporate more fresh fruits and Veggies. This will do both in one shot. We love chicken alfredo with broccoli so I’m throwing in fresh steamed broccoli. I cooked spaghetti squash yesterday and will warm it a little in microwave before throwing in.
Oh, my goodness! I just made this and my son and husband, both avowed vegetable haters, not only ate everything on their plates, but went back for seconds. I will definitely make this again! I doubled the sauce and used the chicken breasts from a rotisserie chicken and added it to the spaghetti squash. I didn’t know how to cook the spaghetti squash so I found a recipe on Pinterest that said to cut it in half, drizzle with olive oil and sprinkle with salt and pepper, and then bake at 410 degrees for 40 minutes. It was perfect by itself but amazing with the recipe above. Thank you so much for posting this!
Sadly, I didn’t have garlic and forgot to pick it up. That being said I did have some mushrooms I needed to use so I tossed them in. It was awesome. 2 of my boys went back for seconds. They tried for more but it was already gone!
Excellent! Made it today and it is delish! Replaced the flour with 1/4 tsp. Xanthan Gum and it came out perfectly!
Man this was good! Even better after it sat a while and Flavors melded. I had to make some substitutions but it was still DELICIOUS! First I was out of butter and subbed coconut oil. I was also out of fresh garlic and used 1 tsp of granulated garlic. I’m GF so I used my GF flour blend but I’m sure almond flour would work just fine. I didn’t have fresh park so I used the canned grated stuff. Will be making again!
Does anyone know the calorie count per serving for this recipe?
I had Weightloss surgery several months ago and finding foods that are low carb/ sugar and high protein that my stomach will tolerate and TASTE GOOD has been rough! I LOVE this recipe! I rarely follow a recipe to a t- but other than not measuring most of the liquids I did with this! Thank you for a yummy meal- I am currently working on the leftovers!
This is the first time I tried to make spaghetti squash and it turned out crunchy after I baked it at 400 for 30 min. Can anyone give me tips on how to make it softer so the texture is closer to spaghetti or is that just how it’s suppose to taste?
Thanks!
Insert a sharp knife into room temperature squash about 1/4 in deep all over maybe 20 holes. Nuke on paper towel 10 to 12 min. Should be soft and ready to deseed and scrape out. I put in frying pan with evoo and cook til softer. It is more firm than noodles.
Put it in the microwave for 15 minutes . Brush with olive oil and salt and pepper then transfer to oven. My first try was the same as your, a friend told me to do it this way and it turns out great.
I put it in oven on 425 for 40 min. I cut in half scoop out seeds and brush with coconut oil. Place cut side down to bake.
I do not use a microwave and I found an article on the web that suggested placing some water in the bottom of the pan with the squash and cover with foil. I tried it the squash turned out tender.
Cut it in half and clean out the seeds and string in the middle. Put one half flat side down in a casserole dish with the bottom covered in water. Cover with quality plastic wrap and microwave on high for about 10 minutes. Warning: it will be extremely hot. Give it a few minutes to cool before fooling with it. Then you can spoon the spaghetti squash out of its shell.
Can I just say this is THE most amazing spaghetti squash recipe that I have tried yet, I even wanted seconds but I couldn’t because I was so full.. even my husband loved it! It was very filling, my husband couldn’t even finish and this is a dude that can house 2 cheeseburgers and 5 tacos in a sitting haha.
This is my first comment I have made on the internet. Made this for dinner and we loved it – thank you for sharing this recipe on pinterest. This is definately a keeper as I am already looking forward to having leftovers for lunch tomorrow.
Wonderful! I feel honored that you left your first comment here. I have a spaghetti squash sitting on my counter just waiting to be made and I can’t wait. Enjoy your leftovers! ~Tonia
This is amazingly good. I put some fresh spinach in, plus mushrooms. Working on this now. Using corn starch instead of flour. Let you know the outcome!
Has anyone tried the almond flour instead of the white flour? This sounds amazing!
Yes, works great.
Just made this tonight! I used fat free half and half and 1/3 fat cream cheese! So good!
Just made this for lunch, it was amazing! I’ve been feeling deprived lately since trying to eat healthier after delivering baby #3, and this really hit the spot! Not that butter and cream cheese are exactly health foods, but I don’t feel as bad as if I ate a heaping plate of pasta! Definitely my new favorite way to eat spaghetti squash…. And I was literally licking the sauce off the whisk! Delicious!
Yay!!! You need butter and cream in your life! 🙂
Research the ketogenic way of eating. Natural cream and butter are great for you 🙂 if you are eating the right other foods. Otherwise your body processes them incorrectly and they can be bad for you…but everything you ingest is bad for you because your body is not processing things correctly 🙂
Saw the photo and my mouth started watering!! I made it for dinner tonight and it was so yummy without the guilt of lots of carbs and calories from pasta! Thanks so much for making and sharing this recipe!
WHY IS THIS RECIPE ON A LOW CARB
SITE??? USES FLOUR!!
Hi Carol! This is not a low carb website but you would definitely be eating less carbs is you use spaghetti squash instead of pasta. Thanks for stopping by! ~Tonia
I want to try this, but I’m a Ketogenic dieter: LCHF, so I can’t use flour! Is there a substitute you can recommend for the flour? Thanks.
The flour is to make a roux (flour + butter) to thicken up the sauce. You can find a classic Alfredo recipe that doesn’t use any flour at all.
Almond flour would probably work. I’m also a keto dieter and I think I’m going to try this as a substitute – yum!
Either almond flour or even some xantham gum (a very tiny tiny bit) would work well.
Used 1/4 tsp of xantham gum and it came out perfectly.
HOW MANY CARBS IN WHAT SIZE SERVING?????
I’m sorry Sandra but I do not know that information. Here is a link to a nutrition facts calculator: http://www.myfitnesspal.com/recipe/calculator
I listed all of the ingredients using my.fitnesspal.com calculator. However please note that I indicated 4 servings and NOT 2 servings as indicated in the recipe:
Calories = 527
8 carbs
30 fat
4 protein
533 sodium
7 sugar (from the cream cheese)
Yes, this came out to be over 1000 calories per serving if just 2 servings. Wow!
I don’t have any Half and Half… can I just use milk or is that not creamy enough?
Here is a skinny alfredo sauce recipe (without half and half) from my friend Arlene, that you can try: http://flouronmyface.com/easy-homemade-fettuccini-alfredo-sauce/
I just used skimmed milk and low fat cream cheese and it still tastes great.
I just ate a whole lot of spaghetti (the flour kind) alfredo … sooo guilty about it. Your spaghetti squash alfredo recipe is heaven sent.
What is the carb count on this?
We made this today and it was absolutely fabulous!
All of the flavors married each other and it was so delicious.
My kids thought I actually used spaghetti noodles, so it was a great way to get some vegetables into them! 😉
I used left over seasoned turkey breast, coconut milk and home made turkey broth. It was delicious!
This was AMAZING just as written!!! Very flavorful and satisfying. It will be a regular on the menu in my home. Thank you!!!
Do you use fresh sage, jarred rubbed sage or ground sage?
I used ground sage. Best of luck!
I never comment on these type of thing but I have to say I literally made this how it was posted and this was sooooo amazing
Fantastic! That’s what I love to hear! Thank you for taking the time to come back to let me know.
This was really good and creamy. I’ve never made alfredo from scratch before and it was so easy! I just added some steamed broccoli.
This was delicious! I added some steamed broccoli. It was delicious and made 3 BIG servings!
This looks tasty! Saved this on Pinterest and shared with my bf who is a sous chef. thanks!
Awesome! I actually have a spaghetti squash sitting on my counter, waiting to be made!
I plan on making this for dinner tonight looks so delicious! Thank you!
Delish! Made this for dinner tonight, it’s a keeper! 🙂
I love making lighter alfredo sauce but never thought to pair it up with spaghetti squash!
This looks so creamy and packed with great flavor! I love loading up tons of pepper on my alfredo 🙂 Wishing I had this for lunch right now!
This looks positively delicious! What a great way to lighten up a favorite dish!
Have a great weekend!
Blessings,
Nici