Servings
Font
Back
Healthy Chicken Noodle Casserole with Spaghetti Squash
5 from 30 votes

Healthy Chicken Noodle Casserole with Spaghetti Squash

This Healthy Chicken Noodle Casserole uses roasted spaghetti squash as a low-carb noodle substitute mixed with cooked chicken and a homemade condensed soup sauce. The soup combines coconut milk, almond milk, vegetables, and seasonings thickened with tapioca starch. A cracker topping adds texture. The casserole offers a savory, comforting dish with roasted and cooked components highlighting mild, creamy flavors.

Prep Time
20 mins
Cook Time
2 hrs
Total Time
2 hrs 20 mins
Servings: 4 People
Calories: 450 kcal
Course: Main Course, Dinner
Cuisine: American

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:
    Cup of Yum
  1. Preheat your oven to 400°F and line a large baking sheet with tinfoil or parchment paper.
  2. 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.
  3. 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:
  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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:
  1. Preheat your oven to 350°F.
  2. 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.
  3. 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.
  4. 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 :
  1. Press the mixture firmly into a large baking dish. Sprinkle the crushed crackers on top, pressing them lightly into the surface of the casserole.
  2. Bake until the casserole is bubbly, about 45 minutes.
  3. Let stand for 10-15 minutes to cool, then garnish with parsley and devour!

Nutrition Information

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%)

Nutrition Facts

Serving: 4 People

Amount Per Serving

Calories 450

% 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.