Healthy Chicken Noodle Casserole with Spaghetti Squash
User Reviews
5
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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
Description
The recipe starts with roasting halved spaghetti squash, oiled and salted, until fork-tender, producing strands that resemble noodles. Meanwhile, cubed chicken breast is boiled until cooked through. For the sauce, onions and celery are sautéed in olive oil before adding both coconut and almond milk, along with a blend of seasonings including onion and garlic powder, parsley, salt, and black pepper. Tapioca starch whisked into reserved milk creates a thickener for the sauce.
Once assembled, the cooked spaghetti squash, chicken, and sauce combine into a casserole, topped with crushed crackers and garnished with fresh parsley. The dish balances the sweetness and texture of roasted squash with tender chicken and a creamy, mildly seasoned sauce. This approach replaces traditional noodles and canned soup with fresh, wholesome ingredients.
This casserole can be served as a main dish, providing a manageable way to reduce carbs while keeping familiar comfort food elements. Roasting the squash enhances its flavor and texture, making it a suitable stand-in for pasta. The homemade condensed soup offers control over flavors and ingredients compared to store-bought versions.
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 chicken breast cut into chunks, raw
- 1/2 teaspoon salt sea salt
- 1/2 cup crackers crushed (I used Lance Gluten-Free Original, gluten- and dairy-free
- parsley minced (for garnish, fresh
For the homemade condensed soup:
- 1 tablespoon olive oil
- 1 cup onion diced
- 1/2 cup celery thinly sliced
- 1 cup + 1 tablespoon coconut milk divided, full-fat
- 1 cup + 1 tablespoon almond milk divided, unsweetened
- 1 teaspoon salt sea salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon parsley ground
- 1/4 teaspoon black pepper
- 2 tablespoons tapioca starch
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 DetailsNutrition 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.
User Reviews
Overall Rating
5
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