Meal Prep
Spaghetti Squash Chicken Parm
Spaghetti Squash Chicken Parm Meal Prep officially exists thanks to my coworker Nick, who showed up to work one morning cradling a spaghetti squash and basically declared, “This is happening.” And honestly, he was right. Each container gets a golden chicken breast resting on roasted spaghetti squash, drenched in marinara and finished with melted mozzarella for a low-cal comfort meal that still feels indulgent. At 556 calories and 63.7g of protein , it delivers everything you want from chicken parm without the pasta crash.
- Prep
- 5 min
- Cook
- 45 min
- Makes
- 4 servings
High protein
Spaghetti Squash Chicken Parm
63.7g protein556 calories per serving
- Prep Time
- 5 mins
- Cook Time
- 45 mins
- Total Time
- 45 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Chicken:
For the Base:
For the Topping:
Instructions
Roast the squash
1 large spaghetti squash, ½ tsp Salt, ½ tsp black pepper, ½ tsp olive oil spray
Season & sear the chicken
2 lb raw boneless skinless chicken breast, 1 tbsp garlic powder, ½ tbsp Italian seasoning, 1 tsp Salt, 1 tsp black pepper
Heat a large skillet over medium-high, spray with olive oil, and sear each breast 3- 4 minutes per side until golden brown & almost cooked through. (They’ll finish cooking in the oven.)
½ tsp olive oil spray
Build the base
In a bowl, mix shredded spaghetti squash, marinara sauce, & low-fat cream cheese.
1 ½ cup marinara sauce, 2 oz low-fat cream cheese
Stir until creamy and cohesive, then spread evenly into individual meal-prep containers or one baking dish.
Assemble
Spoon remaining marinara sauce over each, then top with mozzarella and Parmesan.
1 ½ cup marinara sauce, 1 cup reduced fat mozzarella, ¼ cup grated Parmesan
Bake & broil
Bake uncovered at 400 °F for 10 minutes, until cheese is melted and chicken reaches 165 °F internal temperature.
Cool & store
See it come together
Watch: Spaghetti Squash Chicken Parm
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 556 kcal
- Carbohydrates
- 32.7 g
- Protein
- 63.7 g
- Fat
- 19.6 g
- Saturated Fat
- 7.04 g
- Polyunsaturated Fat
- 2.79 g
- Monounsaturated Fat
- 5.31 g
- Trans Fat
- 0.33 g
- Cholesterol
- 197 mg
- Sodium
- 2,099 mg
- Potassium
- 1,650 mg
- Fiber
- 6.4 g
- Sugar
- 15.8 g
- Added Sugar
- 3.7 g
- Vitamin A
- 185 mcg RAE
- Vitamin C
- 7.38 mg
- Vitamin D
- 0.17 mcg
- Calcium
- 355 mg
- Iron
- 3.4 mg
Estimated ingredient cost
$3.69 per serving · $14.77 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- raw boneless skinless chicken breast: $5.14
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight pack priced per pound, raw boneless skinless breast.
Walmart: Freshness Guaranteed Boneless Skinless Chicken Breast · Price checked 2026-09-21
- garlic powder: $0.11
9.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- Italian seasoning: $0.06
1.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1 g; Editorial dried-leaf blend estimate: 1 g/tsp. Nutrition uses the separately documented composed blend. Representative product; brand and package size may differ.
Walmart: Great Value Italian Seasoning · Price checked 2026-09-21
- Salt: $0.01
6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.10
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- olive oil spray: $0.05
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- large spaghetti squash: $3.85
1,134 g purchased · Uses the midpoint of the authored 2-3 lb whole squash, including shell and seeds.
1 each (large) = 680 g; Editorial edible yield: midpoint of the recipe's 2-3 lb whole squash, about 60% usable flesh, rounded to 680 g. Whole squash purchased by weight; shell and seed losses are not removed from this library price.
Walmart: Fresh Spaghetti Squash, Each · Price checked 2026-09-21
- Salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- marinara sauce: $1.11
367.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g; Editorial prepared tomato-sauce estimate: 245 g/cup. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Marinara Pasta Sauce, 23 oz · Price checked 2026-09-21
- low-fat cream cheese: $0.87
56.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Representative product for this ingredient; your brand and package size may differ.
Walmart: Philadelphia Reduced Fat Cream Cheese, 1 Tub, for Smooth, Spreadable Mornings, Original, No Artificial Preservatives, Flavors or Dyes, 8 oz · Price checked 2026-09-21
- olive oil spray: $0.05
2.3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 4.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil Cooking Spray, 7 oz Can · Price checked 2026-09-21
- marinara sauce: $1.11
367.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 245 g; Editorial prepared tomato-sauce estimate: 245 g/cup. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Marinara Pasta Sauce, 23 oz · Price checked 2026-09-21
- reduced fat mozzarella: $1.89
86 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 86 g Fat-free mozzarella used as a specialty-cheese price proxy for reduced-fat mozzarella; fat content differs. The reference is an 8 oz bag.
Walmart: Kraft Natural Cheese Mozzarella Fat Free Shredded Cheese, 8 Oz. · Price checked 2026-09-21
- grated Parmesan: $0.37
30.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 7.6 g Shredded Parmesan reference; grated products and brands may differ.
Walmart: Great Value Finely Shredded Parmesan Cheese · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein63.7g45%
- Carbs32.7g23%
- Fat19.6g32%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Spaghetti squash brings moisture along with its strands, so let excess liquid drain away after shredding before mixing it with marinara and cream cheese. That keeps the base from becoming watery under the chicken and cheese. The squash is a vegetable base with its own texture, and it is worth treating it that way rather than expecting it to behave exactly like wheat pasta.
Get the squash roasting first and prepare the chicken while it cooks. The chicken finishes in the final bake, so assemble promptly after searing and check the thickest part before calling the dish done. If baking in individual containers, use only oven-safe ones and keep the lids out of the oven. Otherwise, the shared baking dish works for the same oven-baked meal-prep approach.
For a refrigerated portion, heat for 90 seconds, stir the squash around the chicken and turn or cut the chicken as needed, then heat another 45 seconds. Continue in short intervals until everything reaches 165°F throughout. The squash may release more liquid after chilling; stir it through before deciding the meal needs more sauce. For another marinara-based lunch, browse the Italian-inspired recipes or the broader chicken archive.
Notes from your kitchen
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From the community
★★★★☆
I built this recipe as my first foray into the world of Spaghetti Squash. It turned out really great! And the macros are just downright criminal. This one was an awesome experiment! If you, too, stumble across a spaghetti squash or two, let me know what you thought!