Chicken Alfredo Spaghetti Squash
A light and healthy twist on Alfredo! This easy chicken Alfredo spaghetti squash is creamy, high in protein, and perfect for a quick meal.
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Craving comfort food but want something healthy, easy, and light? This chicken Alfredo spaghetti squash has all the creamy, cheesy goodness of classic Alfredo—without the heaviness and post-meal nap time.
As a dietitian, I love how this recipe swaps traditional pasta for fiber-rich spaghetti squash while using a protein-packed, creamy cottage cheese Alfredo sauce. It’s simple, satisfying, and perfect for a low fuss weeknight meal.
Read the blog post for storage instructions and expert tips, or scroll down to the recipe card if you’re ready to make this tasty dinner.
Want more veggie-packed dinner ideas? Make my bell pepper nachos, sweet potato burger bowl, or ground turkey fried rice.
Why you’ll love this dietitian-made recipe
- Packed with protein. Rotisserie chicken and a high-protein Alfredo sauce make for an easy dinner with 40 grams of protein per serving.
- Low in fat. Compared to traditional Alfredo, this recipe has less fat and fewer calories.
- High volume. In other words, you can eat a lot more for fewer calories. There’s nothing wrong with pasta or carbs, by the way–but we love spaghetti squash as a fun veggie alternative.
Ingredient notes
Scroll down to the recipe card for detailed instructions and the full ingredients list.
Spaghetti squash: Spaghetti squash isn’t meant to replace pasta — it’s just a fun way to eat more vegetables. You can use another veggie noodle if you prefer, or of course, any pasta you like. The protein-packed Alfredo sauce is the real star of this show.
Cooking spray: You’ll use this to coat your spaghetti squash before baking. You could just coat with a thin layer of olive oil or avocado oil instead, if you prefer.
Salt and pepper: These will season the spaghetti squash before baking it.
Cottage cheese: I recommend using a slightly higher fat cottage cheese (4% is perfect) for this recipe for the best mouthfeel and flavor. Don’t use nonfat.
Parmesan: You can buy this pre-grated or grate it yourself.
Milk: Just a splash to thin the sauce. I use 2% dairy milk.
Garlic powder: To season your high protein Alfredo sauce.
Rotisserie chicken: This chicken alfredo spaghetti squash recipe uses pre-cooked rotisserie chicken for protein to save time and energy. It also has great seasonings and flavor, which I love to elevate easy meals.
Parsley and red pepper flakes: To garnish and add a little extra flavor at the end.
Don’t love spaghetti squash?
Use this high-protein cottage cheese Alfredo on chickpea or lentil pasta instead. Or, use pre-made zucchini or butternut squash noodles.
How to make chicken Alfredo spaghetti squash
Step 1: Brush the insides of your spaghetti squash halves with cooking spray, and generously season with salt and pepper.
Step 2: Place the squash face down on the baking sheet and bake for 30-40 minutes, until tender. Cool the squash for about 10 minutes, and then pull apart the strands with a fork.
Step 3: Add all ingredients for Alfredo sauce to your blender. Blend until smooth, about 20-30 seconds.
Step 4: Add sauce to a large skillet and turn the heat to medium, stirring frequently. When it starts to bubble, stir in shredded chicken and spaghetti squash.
How to serve
- Top with parmesan cheese, red pepper flakes, and chopped parsley.
- To add a carb source (highly recommend), serve your chicken Alfredo spaghetti squash with garlic bread or a scoop of chickpea or lentil pasta.
Storage and re-heating
Store your chicken Alfredo spaghetti squash in the fridge for up to three days.
Before re-heating, add a splash of water to rehydrate. Then, gently re-heat in the microwave or stovetop, stirring frequently until just heated through. Be careful not to burn your Alfredo sauce when re-heating.
Top tips
- Carefully halve your squash. Before cutting your spaghetti squash in half, cut off both ends. This gives it an even surface before slicing down the center. It can also help to secure your grip on a chef’s knife with a kitchen towel.
- Heat your sauce gently. If you heat your sauce too fast or too hot, it could split. If that happens, stir in more milk and parmesan to bring the sauce back together.
Frequently asked questions
If your spaghetti squash isn’t easily pulled apart with a fork, it just needs more cooking! Test it with a fork before turning off your oven — it should be fork tender and very easy to pull apart.
Fat adds a creamy texture and delicious mouthfeel, and nonfat cottage cheese won’t give you that. Instead, use 2-4% fat cottage cheese.
Don’t worry, that just means it heated up too quickly. Turn down the heat, and stir in some extra milk and parmesan until the sauce comes back together.
No! Pasta is a great source of carbohydrates, and if you choose a more nutrient-dense option like whole wheat or chickpea pasta, it can be a great source of fiber and protein too. Think of spaghetti squash as a fun way to eat vegetables, not an alternative to pasta.
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Chicken Alfredo Spaghetti Squash
Ingredients
Spaghetti Squash
- 1 large spaghetti squash (halved and de-seeded), about 5 cups
- cooking spray
- salt and pepper, to taste
Alfredo Sauce
- 500 grams cottage cheese, 1 standard container
- 1 cup parmesan cheese, grated
- ¼ cup milk
- 1 tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
Other Ingredients
- ½ rotisserie chicken (skin and bones removed), shredded
- ¼ cup parmesan cheese, grated
- ¼ cup chopped parsley
- ¼ tsp red pepper flakes
Equipment
- baking sheet
Instructions
- Position your oven rack to the middle and preheat to 400°F. Line a baking sheet with parchment paper.
- Brush the insides of your spaghetti squash halves with cooking spray, and generously season with salt and pepper.
- Place the squash face down on the baking sheet and bake for 30-40 minutes, until tender. Cool the squash for about 10 minutes, and then pull apart the strands with a fork.
- Add all ingredients for Alfredo sauce to your blender. Blend until smooth, about 20-30 seconds.
- Add sauce to a large skillet and turn the heat to medium, stirring frequently. When it starts to bubble, stir in shredded chicken and spaghetti squash. Top with grated parmesan, chopped parsley, and red pepper flakes, and serve immediately. Enjoy!
