Spinach Artichoke Spaghetti Squash with Chicken
User Reviews
4.6
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Prep Time
20 mins
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Cook Time
50 mins
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Total Time
1 hr 10 mins
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Servings
5 servings
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Calories
527 kcal
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Course
Main Course
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Cuisine
American
Spinach Artichoke Spaghetti Squash with Chicken
Description
The recipe starts by halving and roasting spaghetti squash until tender and caramelized at the edges. The strands of this squash serve as a lower-carb pasta alternative. Meanwhile, chicken breasts are seasoned with Italian seasoning, salt, and pepper, then cooked separately. The creamy sauce base forms by sautéing onion and garlic, then incorporating flour to thicken milk, chicken broth, cream cheese, and Greek yogurt. This creates a smooth, tangy sauce reminiscent of traditional spinach artichoke dip.
Fresh spinach and canned artichoke hearts are folded into the sauce, melding their mild earthy flavor with the creamy base. The mozzarella cheese adds meltiness, and parsley or Parmesan can be added as finishing touches. The dish is served by flaking the roasted chicken over the spaghetti squash strands and smothering everything in the artichoke spinach cream sauce, combining tender vegetables with rich creaminess and tender chicken protein.
This meal can be prepared ahead by roasting the squash and making the filling separately, with both stored chilled and combined before serving. Leftovers keep well in the refrigerator and reheat in the oven or microwave.
Ingredients
- 1 spaghetti squash about 3-4 pounds, large
- 4 tablespoons avocado oil divided
- 2 ¾ teaspoons salt divided
- 1 teaspoon black pepper divided
- 1 pound chicken breast boneless, skinless
- 1 tablespoon Italian seasoning
- 3 tablespoons butter salted
- ½ onion finely diced, medium sweet
- 3 garlic finely minced, cloves
- 2 tablespoons all-purpose flour
- ½ cup milk whole
- ¾ cup chicken broth
- 4 tablespoons cream cheese
- 1 Greek yogurt full-fat, plain, 5.3-ounce container
- 1 artichoke hearts drained and quartered, 14-ounce can
- 4 cups spinach thinly sliced, fresh baby leaves
- 1 cup mozzarella cheese shredded
- parsley finely chopped, optional, fresh
- Parmesan Cheese optional, grated
Instructions
- Preheat the oven to 425°F.
- Cut the spaghetti squash in half, lengthwise. Scrape out and discard the seeds. Drizzle squash with 2 tablespoons of the avocado oil. Use your hands to rub it all over the flesh and sprinkle with 1 teaspoon salt and ½ teaspoon black pepper. Meanwhile, line a large baking sheet with parchment paper.
- Place the spaghetti squash flat side down on the baking sheet. Bake for 45-60 minutes, or until squash is tender and the edges begin to caramelize. Remove the squash from the oven and flip. Let cool for 10-15 minutes, then scrape and fluff the strands from the sides of the squash by dragging a fork from the stem to the root.
- Cut the chicken into four 4-ounce portions. Cover with a piece of plastic wrap and pound with a meat mallet until 1-inch thick. In a small bowl, whisk together the Italian seasoning, ¾ teaspoon salt, and ¼ teaspoon black pepper. Sprinkle over both sides of the chicken breasts.
- Heat the remaining 2 tablespoons avocado oil over medium heat in a large skillet. Add the chicken and cook for 5-6 minutes, then flip. Cover and continue cooking for another 5-6 minutes, or until the chicken has reached an internal temperature of 165°F. Transfer to a clean plate, allow to cool for 5-10 minutes, then cut into bite-sized cubes.
- Add the butter to the same skillet. Once melted, add the onion and cook for 3-4 minutes, or until translucent. Add the garlic and continue cooking for 30 seconds, or until fragrant.
- Reduce the heat to medium-low and whisk in the flour until a thick paste forms. Over the course of about 5 minutes, very slowly add the milk and broth a little at a time, stirring constantly between each addition.
- Add the cream cheese, Greek yogurt, 1 teaspoon salt, and ¼ teaspoon black pepper. Stir until smooth, then mix in the artichoke hearts, spinach, and cubed chicken. Simmer for 4-5 minutes, or until spinach is wilted.
- Turn the oven to broil. Evenly divide the spinach-artichoke mixture between the two squash halves, pulling up the noodles so the sauce spreads throughout. Top each half with ½ cup mozzarella cheese. Broil for 3-5 minutes, or until the cheese begins to bubble. Serve with parsley and Parmesan cheese, if desired.
Notes
- If cutting spaghetti squash is difficult, poke holes and microwave for 5 minutes to soften the skin first.
- Use full-fat Greek yogurt for optimal creaminess; low-fat yogurt can substitute for a lighter dish.
- The spaghetti squash and sauce can be prepared a day ahead and stored separately before combining to reheat.
- Store leftovers in an airtight container in the refrigerator for up to 3 days, reheating in oven or microwave.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5servings
Amount Per Serving
Calories 527 kcal
% Daily Value*
| Calories | 527kcal | 26% |
| Carbohydrates | 27g | 9% |
| Protein | 34g | 68% |
| Fat | 32g | 49% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 14g | 70% |
| Trans Fat | 0.3g | 15% |
| Cholesterol | 107mg | 36% |
| Sodium | 2058mg | 86% |
| Potassium | 870mg | 19% |
| Fiber | 6g | 24% |
| Sugar | 11g | 22% |
| Vitamin A | 3060IU | 61% |
| Vitamin C | 13mg | 14% |
| Calcium | 296mg | 30% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.6
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