Chicken Alfredo Spaghetti Squash Bake

High-Protein Spaghetti Squash Chicken Alfredo Bake

I’ve been obsessed with chicken Alfredo forever (I mean who isn’t?), so capturing the flavor and goodness of the classic version in my healthy chicken Alfredo recipe and now this spaghetti squash chicken Alfredo was a must for me. It has all the yummy flavor and creamy texture of classic recipes but with a lighter, high-protein twist. 

The spaghetti squash adds extra fiber and keeps the carbs low, while cooked chicken and a cottage cheese–based Alfredo sauce bring all the creaminess you crave. Even my kids love it and think the squash is just a fun pasta. If you’ve been looking for a healthy chicken Alfredo alternative that’s still comforting and satisfying, this is it!

Why You’ll Love This Recipe

• 43 Grams Protein – With chicken, cottage cheese, and Parmesan, a single serving provides lots of protein to keep you full and satisfied for hours. Blended until smooth and creamy, no one even notices the cottage cheese! 
• Healthy – Low in carbs and high in fiber, this is what comfort food dreams are made of. 
• Family-Friendly – Creamy and cheesy, this is one meal I can always count on for an easy dinner that everyone in my house will eat. The kids even ask for seconds! 
• Meal-Prep Friendly – Believe it or not, leftovers store and reheat well. So, I often prep a large batch to keep on hand for quick meals the next couple of days. 

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Ingredients

Spaghetti Squash & Chicken 

• Spaghetti Squash – I look for a medium-sized spaghetti squash, roughly 3 to 3 ½ pounds in size, but really any size will work. 
• Chicken Breast – You can substitute chicken thighs if you prefer them. 
• Oil – I prefer the neutral flavor of avocado oil for this recipe, but olive oil will also work. 
• Seasonings – Italian seasoning and salt. 
• Broccoli – Use fresh broccoli for the best results. 

Alfredo Sauce

• Cottage Cheese – I prefer full-fat cottage cheese for a thick, creamy consistency and Alfredo-like taste, but any percentage will work. 
• Milk – Full-fat milk will create the most traditional-tasting Alfredo sauce, but any dairy or non-dairy milk can be substituted. 
• Broth – Chicken or vegetable broth helps thin the sauce without diluting the flavor. I always recommend low-sodium varieties! 
• Garlic – I use 4 teaspoons of garlic, but you can always add more if you’re a big garlic lover. 
• Spices – Italian seasoning, salt, and pepper. 
• Butter – I recommend unsalted butter, but salted is totally fine if that’s what you have on hand. Just adjust the amount of added salt as needed. 
• Parmesan – For the best taste and texture, buy a block of Parmesan cheese and grate it yourself! 

How to Make a Spaghetti Squash Chicken Alfredo Bake

This spaghetti squash bake is a little more time-consuming than many of my recipes, but I promise it’s still super easy! All the steps are simple and pretty fuss-free. Gather a sharp knife, a baking sheet, a casserole dish, a blender, and a small saucepan. Here’s how to make Spaghetti Squash Chicken Alfredo: 

1. Prepare the squash – Slice the squash in half lengthwise, and remove the seeds. I like to use a spoon and scoop them out like I would for a pumpkin! Fill a baking pan with a layer of water, and place each squash half cut side down. Roast to soften. 
2. Prep the chicken – In the meantime, coat the chicken in oil and Italian seasonings, and arrange it in one side of a casserole dish. 
3. Add veggies – Toss the broccoli with oil and salt, and arrange it on the other side of the casserole dish. 
4. Bake – Transfer the casserole dish to the oven, and bake alongside the squash until the chicken is fully cooked. 
5. Make the sauce – Blend all the sauce ingredients except the olive oil, Parmesan, and chives until smooth. Melt the butter in a pan, turn off the heat, and whisk in the Parmesan. 
6. Combine – Shred or dice the cooked chicken, shred the spaghetti squash with a fork, add the chicken to each squash boat, and pour the sauce on top. Top with extra cheese. 
7. Bake – Bake again just until everything is hot and the cheese is melted. Enjoy! 

Spaghetti Squash Cooking Time Guide

The exact cooking time for your squash will vary depending on its size. Here’s a general guide for roasting at 425°F:

• Small (2-2 1/2 pounds): 25-30 minutes
• Medium (3-3 1/2 pounds): 35-40 minutes
• Large (4-5 pounds): 40–50 minutes

You’ll know your spaghetti squash is ready when it’s tender and you can easily pull the strands apart with a fork. If your chicken finishes cooking first, just pull it out of the oven, and let the squash continue roasting until it’s done. Same for roasting the broccoli!

Tips

• Make it casserole-style – Instead of serving in the spaghetti squash shells, transfer everything into a 9×13” casserole dish, top with parmesan, and bake until bubbly.
• Use rotisserie chicken – Save time by shredding a pre-cooked rotisserie chicken instead of baking your own.
• Use pre-cut broccoli – I like to pick up a bag of pre-chopped broccoli florets to cut down on prep time. 
• Adjust the broccoli – For less char, add it to the pan after the chicken has baked for 10 minutes.
• Customize the sauce – The Alfredo thickens as it cools. So, make it just before serving or whisk in extra broth if you prefer it thinner.

RELATED: Garlic Chickpea Spaghetti Squash

Variations 

• Chicken – Skip baking the chicken, and fold cooked shrimp, ground beef, or turkey into the dish before serving. Or, add chickpeas to keep the spaghetti squash chicken alfredo plant-based. 
• Extra Cheesy – Sprinkle shredded mozzarella or Italian blend cheese on top before the final bake for an even gooier, cheesy finish.
• Dairy-Free – Swap the cottage cheese and Parmesan for your favorite dairy-free alternatives.
• Spicy Alfredo – Add a pinch of red pepper flakes or a little cayenne to the sauce for a subtle kick.
• Pasta Swap – If you’re not a spaghetti squash fan, you can make this with cooked whole wheat pasta or chickpea pasta instead. Or, try zucchini noodles to keep it low-carb! 
• Veggies – Add sautéed mushrooms, spinach, or bell peppers along with the broccoli for even more color and nutrients.

How to Store

Fridge – Once cool, store leftovers in an airtight container in the fridge for 3-4 days. 

Freezer – I’ve actually meal prepped this recipe and frozen it for later. It does great! You can store it in an airtight container for up to 3 months.

Reheat – Place leftovers in a baking dish, and reheat them in the oven at 350°F just until they’re hot and bubbly. Or just reheat them in the microwave! No matter how you reheat this recipe, adding a splash of broth or water can really help it have the right of moisture so it doesn’t get too dry in the reheating process.

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