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Spaghetti Squash Chicken Parm

Spaghetti Squash Chicken Parm

4 from 1 vote
569 Calories | 72g Protein
Quick note before you dive in:
You’ll find a brief overview up top⬆️
and the full recipe and details below⬇️
When you make it, don’t forget to rate the recipe and leave a comment : )
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Prep Time 5 minutes
Cook Time 45 minutes
Total Time 45 minutes

Equipment

Servings: Makes 4

Ingredients
 

For the Chicken:

  • 2 lb chicken breast
  • 1 tbsp garlic powder
  • ½ tbsp Italian seasoning
  • 1 tsp Salt
  • 1 tsp black pepper
  • olive oil spray

For the Base:

  • 1 large spaghetti squash 2-3 lb
  • ½ tsp Salt
  • ½ tsp black pepper
  • 1.5 cup marinara sauce 1/2 jar
  • 2 oz low-fat cream cheese
  • olive oil spray

For the Topping:

  • 1.5 cup marinara sauce 1/2 jar
  • 1 cup reduced fat mozzarella
  • ¼ cup grated Parmesan

Instructions
 

Roast the squash

  • Preheat oven to 400 °F. Slice squash lengthwise, scoop seeds, spray lightly with olive oil, and season with salt and pepper.
    1 large spaghetti squash, ½ tsp Salt, ½ tsp black pepper, olive oil spray
  • Roast cut-side down for 30–35 minutes until fork-tender. Cool slightly, then shred strands with a fork.

Season & sear the chicken

  • Pat chicken breasts dry. In a small bowl, mix garlic powder, Italian seasoning, salt, and pepper.
    2 lb chicken breast, 1 tbsp garlic powder, ½ tbsp Italian seasoning, 1 tsp Salt, 1 tsp black pepper
  • Coat chicken evenly with the seasoning blend.
  • 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.)
    olive oil spray

Build the base

  • In a bowl, mix shredded spaghetti squash, marinara sauce, & low-fat cream cheese.
    1.5 cup marinara sauce, 2 oz low-fat cream cheese
  • Stir until creamy and cohesive, then spread evenly into 4 meal-prep containers or one baking dish.

Assemble

  • Place one seared chicken breast on top of each portion of squash.
  • Spoon remaining marinara sauce over each, then top with mozzarella and Parmesan.
    1.5 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.
  • Broil for 1–2 minutes until golden and bubbly.

Cool & store

  • Let rest 5 minutes before sealing. Refrigerate up to 4 days or freeze for up to 2 months.

Nutrition

Calories: 569kcalCarbohydrates: 31gProtein: 72gFat: 19gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 186mgSodium: 2660mgPotassium: 1734mgFiber: 7gSugar: 14gVitamin A: 1300IUVitamin C: 21mgCalcium: 184mgIron: 4mg