Healthy Chicken Noodle Casserole with Spaghetti Squash
User Reviews
5.0
30 reviews
Excellent
-
Prep Time
20 mins
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Cook Time
2 hrs
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Total Time
2 hrs 20 mins
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Servings
4 People
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Calories
450 kcal
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Course
Main Course, Dinner
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Cuisine
American
Healthy Chicken Noodle Casserole with Spaghetti Squash
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This dairy- and gluten-free casserole offers all the comfort of chicken noodle casserole—but with a low-carb twist!
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Ingredients
For the casserole:
- 2 spaghetti squash medium, halved with the seeds scraped out (about 2 1/2 pounds each)
- 2 teaspoons olive oil
- salt
- 1 pound raw chicken breast cut into chunks
- 1/2 teaspoon sea salt
- 1/2 cup gluten- and dairy-free crackers crushed (I used Lance Gluten-Free Original)
- fresh parsley minced (for garnish)
For the homemade condensed soup:
- 1 tablespoon olive oil
- 1 cup onion diced
- 1/2 cup celery thinly sliced
- 1 cup + 1 tablespoon full-fat coconut milk divided
- 1 cup + 1 tablespoon unsweetened almond milk divided
- 1 teaspoon sea salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon ground parsley
- 1/4 teaspoon pepper
- 2 tablespoons tapioca starch
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Instructions
Prepare the Spaghetti Squash and Chicken:
- Preheat your oven to 400°F and line a large baking sheet with tinfoil or parchment paper.
- Rub the oil on the insides of the spaghetti squash halves and sprinkle with salt. Roast, cut-side down, until fork-tender, about 40 minutes to 1 hour. Set aside to cool.
- Once cooled, bring a medium pot of salted water to a boil. Add the chicken and cook until no longer pink inside, about 12-16 minutes. Set aside to cool.
Making the Homemade Condensed Soup:
- In a large, deep frying pan, heat up the olive oil on medium-high heat. Add in the onion and celery and cook, stirring frequently, until they begin to soften, about 3-4 minutes.
- Add 1 cup of each milk (reserving the rest for later) along with salt, garlic and onion powder, parsley, and pepper. Stir until well mixed, and bring to a boil.
- While you wait for it to boil, whisk the tapioca starch and the remaining 1 tablespoon of each milk together in a small bowl until smooth and lump-free.
- One boiling, pour the tapioca starch mixture in (while constantly whisking so it doesn't clump up!) and boil for 3-4 minutes, whisking continuously, until it really begins to thicken.
- Reduce the heat to medium and simmer, whisking frequently, until very thick (just a little thinner than condensed soup), about 10-12 minutes.
Assembling the Casserole:
- Preheat your oven to 350°F.
- Scrape the spaghetti squash into a large kitchen towel. You should have about 8 packed cups. Wrap the squash in the towel and wring out as much moisture as possible, then place it into a large bowl.
- Shred the chicken (you should have about 2 very packed cups) and add it into the bowl along with the remaining 1/2 tsp of salt.
- Pour in the homemade condensed soup and mix everything together until well combined. (Using your hands can make this easier, even though it’s a bit messy!)
Baking the Casserole :
- Press the mixture firmly into a large baking dish. Sprinkle the crushed crackers on top, pressing them lightly into the surface of the casserole.
- Bake until the casserole is bubbly, about 45 minutes.
- Let stand for 10-15 minutes to cool, then garnish with parsley and devour!
Nutrition Information
Show Details
Calories
450kcal
(23%)
Carbohydrates
36.1g
(12%)
Protein
27.8g
(56%)
Fat
20.3g
(31%)
Saturated Fat
10.9g
(55%)
Polyunsaturated Fat
2.1g
Monounsaturated Fat
5.3g
Cholesterol
64mg
(21%)
Sodium
1212mg
(51%)
Potassium
755mg
(22%)
Fiber
5.1g
(20%)
Sugar
10.1g
(20%)
Vitamin A
450IU
(9%)
Vitamin C
18.2mg
(20%)
Calcium
220mg
(22%)
Iron
1.4mg
(8%)
Nutrition Facts
Serving: 4People
Amount Per Serving
Calories 450 kcal
% Daily Value*
| Calories | 450kcal | 23% |
| Carbohydrates | 36.1g | 12% |
| Protein | 27.8g | 56% |
| Fat | 20.3g | 31% |
| Saturated Fat | 10.9g | 55% |
| Polyunsaturated Fat | 2.1g | 12% |
| Monounsaturated Fat | 5.3g | 27% |
| Cholesterol | 64mg | 21% |
| Sodium | 1212mg | 51% |
| Potassium | 755mg | 16% |
| Fiber | 5.1g | 20% |
| Sugar | 10.1g | 20% |
| Vitamin A | 450IU | 9% |
| Vitamin C | 18.2mg | 20% |
| Calcium | 220mg | 22% |
| Iron | 1.4mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
30 reviews
Excellent
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