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4.8 from 12 votes

BBQ Baked Chicken Spaghetti Squash Casserole

This crowd-pleasing, gluten free BBQ Baked Chicken Spaghetti Squash Casserole is cheesy, flavorful and delicious! You'll never know it's low carb and only 214 calories!

Prep Time
45 mins
Cook Time
45 mins
Total Time
1 hr 15 mins
Servings: 4 People
Calories: 291 kcal
Course: Main Course , Dinner
Cuisine: American

Ingredients

  • 2.5 cups roasted spaghetti squash about 1/2 a medium sized squash
  • 2 cups shredded chicken breast about 1 medium sized breast
  • 1/2 red onion thinly diced
  • 1/4 cup green onion diced
  • 1/4 cup cilantro diced
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 teaspoon chile powder
  • 1/4 teaspoon cumin powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4-1/2 teaspoon red pepper flakes use 1/4 if you like some heat
  • 3/4 cup grated reduced fat cheddar cheese divided
  • 1/2 cup natural bbq sauce of choice
  • 6 tablespoons fat free plain Greek yogurt
  • 2 tablespoons gluten free panko such as ians

Instructions

    Cup of Yum
  1. Preheat oven to 400 degrees.
  2. Cut you squash in half and scoop out the seeds and the guk inside. Place it on a cookie sheet face down, and bake it until it is fork tender (about 40 mins)
  3. Bring a medium sized pot of salted water to a boil and boil your chicken until cooked through (20-25 mins.) Let cool.
  4. While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.
  5. Dice the green onion and cilantro and grate the cheddar cheese and set everything aside.
  6. Once your squash has cooked, it's time to throw everything together.
  7. Spray a casserole dish or cast-iron skillet with cooking spray.
  8. Using 2 forks, shred the chicken into small pieces and throw into a large bowl.
  9. Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and 1/2 cup reduced fat cheddar cheese, reserving the rest for later
  10. In a medium sized bowl, combine the BBQ sauce and Greek yogurt
  11. Pour the yogurt mixture over the squash mixture and mix until well combined.
  12. Pour into the casserole dish and top with whole wheat panko and remaining cheddar cheese.
  13. Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.
  14. Devour!

Notes

  • Prep time and cook time does not include time to roast the squash.

Nutrition Information

Calories 291kcal (15%) Carbohydrates 25g (8%) Protein 24g (48%) Fat 10g (15%) Saturated Fat 5g (25%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.01g Cholesterol 72mg (24%) Sodium 927mg (39%) Potassium 513mg (15%) Fiber 2g (8%) Sugar 15g (30%) Vitamin A 637IU (13%) Vitamin C 5mg (6%) Calcium 212mg (21%) Iron 1mg (6%)

Nutrition Facts

Serving: 4People

Amount Per Serving

Calories 291

% Daily Value*

Calories 291kcal 15%
Carbohydrates 25g 8%
Protein 24g 48%
Fat 10g 15%
Saturated Fat 5g 25%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Trans Fat 0.01g 1%
Cholesterol 72mg 24%
Sodium 927mg 39%
Potassium 513mg 11%
Fiber 2g 8%
Sugar 15g 30%
Vitamin A 637IU 13%
Vitamin C 5mg 6%
Calcium 212mg 21%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.