Chicken Alfredo Spaghetti Squash

Low-Carb Lemon Chicken Alfredo Spaghetti Squash

I’ll Admit It- I’m Obsessed with Spaghetti Squash

My chicken alfredo spaghetti squash is a creamy, cheesy, lemony, low carb alternative to pasta without sacrificing the flavor!Chicken Alfredo Spaghetti Squash

I mean, come on. Look at that.  I know it’s a fad, but it’s SO GOOD! I’ve tried zoodles, carrot noodles, beet noodles, basically anything with a spiralizer, but it just doesn’t do it for me.  This low-carb alternative to pasta is so good, you won’t miss it or need a nap afterwards.  Spaghetti squash actually tricks me AND my burger-and-fries boyfriend into thinking we’re indulging in carby Italian heaven.  In fact, if you asked Taylor what my signature dish is, he would probably say spaghetti squash.  Let me tell ya, it doesn’t get any better than spaghetti squash alfredo.

Tips for Perfect Spaghetti Squash, Every Time

  1. The biggest problem with spaghetti squash? Cutting it. Try microwaving the spaghetti squash for a minute or two, and then it won’t feel like you’re trying to cut through a boulder.
  2. Slice the squash into 1-inch rings.  When you roast them the salt, pepper, and olive oil will flavor every strand.  Also, you can pull apart the rings with your fingers making it look like actual spaghetti strands. It’s the little things that count when you’re fooling yourself that these are carbs.

Lemon Chicken Alfredo Spaghetti Squash

You see how the end pieces don’t have seeds on the inside? I discard those.

Next, I run my knife along the inside in a circle to cut out the seeds. The one on the right is what you’re going for:

Lemon Chicken Alfredo Spaghetti Squash

Now lay them out on a baking sheet and drizzle them with extra virgin olive oil, salt, and pepper.

Lemon Chicken Alfredo Spaghetti Squash

Pop ’em in a 400 degree oven for 40 minutes.

Meanwhile, get started on your chicken. Melt a tablespoon of butter in a skillet over medium-high heat. Either pound your chicken to 1/2 inch thick, or be lazy like me and buy thinly sliced chicken breast. Chop them up into bite-sized pieces or tenders, whichever you prefer. Season with salt, pepper, and half a lemon’s worth of zest.  The lemon makes this dish, I swear.

Throw it in the pan in batches so that it has a chance to get brown.  I cooked mine 3-4 minutes on each side, or until cooked through.  Let the cooked chicken rest on a paper towel until you’re ready for it later.

Next, mince a clove of garlic, grate some delicious sharp white cheddar and parmesan cheese, and get your flour, milk, and whisk ready.  I like to have everything at the ready when it’s time to cook, or as fancy people say, “mise en place”.

Lemon Chicken Alfredo Spaghetti Squash

The spaghetti squash still has 18 minutes left in the oven, so I do a quick load of laundry.  I would wait until you take the squash out of the oven to start the alfredo sauce because the squash needs to rest for 10 minutes and the sauce is quick.

The timer goes off! Hello beauties….

Lemon Chicken Alfredo Spaghetti Squash

It’s alfredo sauce time!

In the same pan you cooked the chicken, melt the other tablespoon of butter over medium-low heat.  Add the garlic and the rest of the lemon zest, and whisk for 30 seconds.

Lemon Chicken Alfredo Spaghetti Squash

Oh yeah, baby. Scrape up all those brown chicken bits.  So much more delicious than it sounds….

Add the flour and whisk another minute until it starts turning golden.

Lemon Chicken Alfredo Spaghetti Squash

Add a cup of 2% milk, whisk for another minute. This is what makes it “healthy” alfredo sauce I tell myself….I could have used heavy cream…

Lemon Chicken Alfredo Spaghetti Squash

I think it needs something. How about salt, pepper, and red pepper flakes! Lots and lots of pepper makes anything cheesy extra delicious.

Lemon Chicken Alfredo Spaghetti Squash

Now for the cheese…. *drools*….

Lemon Chicken Alfredo Spaghetti Squash

Stir and let that melt, squeeze the lemon juice into the sauce, keep stirring….

Lemon Chicken Alfredo Spaghetti Squash

Now time to finish off our spaghetti squash. If you listened to me and let it rest for 10 minutes, you should be able to touch it with your bare hands.  Peel off the skin, and pull apart the rings to resemble noodles.

Lemon Chicken Alfredo Spaghetti Squash

Hubba hubba. Now add it to the alfredo sauce…

Lemon Chicken Alfredo Spaghetti Squash

Coat the roasted spaghetti squash in the cheesy lemony goodness. Try not to eat it directly out of the pan, (do that anyway).


Time to get you on a plate and in my belly!


Chicken Alfredo Spaghetti Squash



I can’t even explain how good this is.  Go make chicken alfredo spaghetti squash right now!

For more information, and an in-depth guide to spaghetti squash, click here!

5.0 from 1 reviews
Lemon Chicken Alfredo Spaghetti Squash
Prep time
Cook time
Total time
Low-carb spaghetti squash is a delicious replacement for pasta. Enjoy your favorite chicken alfredo dish without the guilt (or nap!)
Cuisine: Italian
Serves: 4 servings
  • 1 whole spaghetti squash, cut into 1-inch rounds
  • 2 tablespoons extra virgin olive oil
  • Salt & pepper
  • 2 tablespoons butter, divided
  • 1 lb boneless, skinless chicken breast, pounded to ½ inch thickness and cut into tenders
  • 1 lemon, zested and juiced
  • 1 clove garlic, minced
  • 1 tablespoon all-purpose flour
  • 1 cup low-fat (2%) milk
  • ¼ teaspoon red pepper flakes
  • ¾ cup grated sharp white cheddar cheese
  • ¼ cup grated Parmesan cheese, plus more for topping
  • ¼ cup chopped fresh parsley
  • 12 basil leaves, chopped or chiffonade
  1. Preheat your oven to 400 degrees Fahrenheit.
  2. Prepare your spaghetti squash: microwave spaghetti squash for 1-2 minutes to make it easier to cut through. Cut your spaghetti squash into 1 inch thick rounds, (5-6 rounds total). Using a knife, cut a circle around the seeds in the middle of each spaghetti squash round to make them easy to remove. Discard seeds.
  3. Lightly grease a lined baking sheet, and lay spaghetti squash rounds flat in one layer. Drizzle spaghetti squash with extra virgin olive oil, and sprinkle with salt and pepper. Bake squash in oven for 40 minutes. When squash is finished cooking, remove from oven and let cool 10 minutes. Using your hands, remove the skins and pull spaghetti squash rounds apart to resemble noodles.
  4. While squash is cooking, prepare your chicken: pound boneless, skinless chicken breast to ½ inch thickness, and slice into strips or bite-sized pieces. Season chicken with half the lemon zest, salt, and pepper.
  5. Melt 1 tablespoon of butter in a large skillet over medium-high heat. When butter is melted, cook the chicken in batches for 3-4 minutes on each side, or until cooked through and golden brown. Move cooked chicken to paper towels to dry.
  6. Make the sauce: After the chicken is cooked, melt the other tablespoon of butter in the same skillet, using a wooden spoon to scrape the pan to incorporate the chicken flavor into the butter. Add the minced garlic and remaining lemon zest to the pan, cooking for 30 seconds.
  7. Add the flour, and whisk mixture continuously for one minute. Add the milk, salt, pepper, and red pepper flakes, and continue to whisk for an additional minute. Add the shredded cheddar and parmesan, and whisk until melted and smooth.
  8. Lower the heat, stir in lemon juice. Add chicken back to the skillet, and sprinkle with parley and basil. Add shredded spaghetti squash to pan, and stir to coat. Serve!

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Written by Ally


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