This low-calorie spaghetti squash with chicken is a favorite at my house. It’s filling, flavorful, and simple enough to enjoy often—perfect for a solo meal or scaled up for family dinner.
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Make spaghetti squash soft, not crunchy!
My Tip for Cooking Spaghetti Squash
I discovered a small change that makes a big difference: bake the spaghetti squash bowl side up so it holds its juices. I used to invert the halves so they drained, but keeping the squash faced up and covered with foil traps moisture and yields much softer, more tender “noodles.”
Previously, I would cut the squash in half, scoop out the seeds, place the halves upside down on a pan, and bake at 350°F until soft. That method worked, but the texture was often a bit firm. After switching to bowl side up and covering the squash, the flesh becomes noticeably softer—an easy tweak worth trying.
What you need for Spaghetti Squash with Chicken
This recipe is great for meal prep: roast a whole squash, shred the flesh into “noodles,” then portion it for several meals. A single serving (about 216 calories) provides roughly 20 g protein, 14 g carbs, and 10 g fat. For one portion I typically use:
- 200 grams spaghetti squash
- 3 ounces cooked chicken
- 10 grams grated Parmesan cheese
- Italian seasoning and parsley to taste
Below is the full recipe scaled for four servings.
Spaghetti Squash with Chicken and Parmesan
Ingredients
- 1 medium spaghetti squash
- 12 ounces rotisserie chicken
- 1/2 cup parmesan cheese
- 4 squirts spray butter
Instructions
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Prepare the squash by slicing it in half and scooping out the seeds. Some people prefer to roast the whole squash and cut afterward, but I find it easier to remove seeds while the squash is raw.
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Place the halves bowl side up (skin touching the pan) on a baking sheet. Cover tightly with foil and bake at 350°F for about 1 hour, or until the flesh is soft and yields when pressed.
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When cool enough to handle, use a fork to scrape the flesh into strands. Store any extra noodles in an airtight container in the fridge for later use.
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Portion the squash, spray lightly with butter for flavor, and top with shredded rotisserie chicken, grated Parmesan, salt, and a sprinkle of Italian seasoning or parsley to taste.
Notes
Nutrition
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