This healthy 5-ingredient spaghetti squash recipe is a satisfying low-carb alternative to taco night. If you have leftover cooked chicken on hand, skip Step 2 and stir 2 1/2 cups into the filling. Look for an enchilada sauce with less than 300 mg of sodium per serving, such as Hatch brand.

Breana Killeen
Source: EatingWell Magazine, September/October 2016


Read the full recipe after the video.


Ingredient Checklist


Instructions Checklist
  • Position racks in upper and lower thirds of oven; preheat to 450degrees F.

  • Place chicken in a medium saucepan, add water to cover and bring to a boil. Cover, reduce heat to low and gently simmer until an instant-read thermometer inserted into the thickest part registers 165degrees F, 10 to 15 minutes.

  • Transfer the chicken to a clean cutting board and shred with 2 forks. Transfer to a large bowl.

  • Meanwhile, place squash cut-side down in a microwave-safe dish and add 2 tablespoons water. Microwave, uncovered, on High until the flesh is tender, about 10 minutes. (Alternatively, place squash halves cut-side down on a rimmed baking sheet. Bake in a 400 degrees F oven until the squash is tender, 40 to 50 minutes.)

  • Use a fork to scrape the squash from the shells into the large bowl. Place the shells on a broiler-safe pan. Stir 1 cup enchilada sauce, zucchini, 1/2 teaspoon pepper and 1/4 teaspoon salt into the squash and chicken. Divide the mixture between the shells; top with the remaining 1/4 cup enchilada sauce and cheese.

  • Bake on the lower rack for 10 minutes. Move to the upper rack, turn the broiler to high and broil, watching carefully, until the cheese starts to brown, about 2 minutes. To serve, cut each shell in half.

Nutrition Facts

408 calories; protein 34.3g; carbohydrates 19.7g; dietary fiber 4.1g; sugars 6.7g; fat 22.1g; saturated fat 11.1g; cholesterol 136.3mg; vitamin a iu 1113.1IU; vitamin c 19.3mg; folate 46.2mcg; calcium 278.5mg; iron 1.8mg; magnesium 71.5mg; potassium 832.9mg; sodium 425.9mg; thiamin 0.2mg.

Reviews (17)

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19 Ratings
  • 5 star values: 14
  • 4 star values: 2
  • 3 star values: 3
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I loved the basics of the recipe but made a few changes. I boiled the chicken in a mixture of low sodium chicken broth and dry white wine to add flavor to the chicken. I also added onions and mushrooms to the zucchini and sauteed the mixture in a teaspoon of olive oil before adding to the casserole. I also ditched the squash shells and put the mixture into a casserole dish which made leftovers so much easier. The next time I will also use a bit more enchilada sauce (perhaps about 4 - 5 oz. more). With my tweaks the recipe came out quite flavorful though I would add about 30 more calories per serving to the nutritional info if using my changes. Read More
Rating: 3 stars
This was a little TOO simple. While quick to make it was kind of boring. I added fresh cilantro and sauteed onions and it was still kind of dull. Won't make it again. Read More
Rating: 5 stars
I love this recipe! This was my first time baking spaghetti squash and well worth it! I made as directed but added diced green pepper which I needed to use up. The flavor is great and the portions filling. I had it all to myself so I put extra portions in single serving containers and baked individually later in the week. Read More
Rating: 5 stars
I didn't make any substantive changes to the recipe and it was fantastic. I made it with an avocado corn black bean salsa with lemon and lime juice as a side. My whole family loved it and no one complained it was "Mommy's diet food" Read More
Rating: 5 stars
Dang good recipe--Thx Read More
Rating: 5 stars
This was one of the most simplistic affordable and tasty dishes that I've ever had. It took less than 30 minutes to make with just a few ingredients but the flavor was great!! I have a very finicky family and it is very hard to please all of them with one dish but they all agreed on this one... it was delicious! I did not alter any of the ingredients. Read More
Rating: 5 stars
I really loved this recipe. I made it exactly to the T. If I did make changes they might be to put in some extra spiciness like using a habanero salsa to put on top instead of more enchilada sauce. Read More
Rating: 5 stars
Definitely will make this again. Especially b/c using a rotisserie chicken to start with makes it even quicker. I found the recipe in the magazine Sept/Oct 2016 issue rather than through the website. I made it with a homemade enchilada sauce (from the site). This works well for me following the eating plan from David Ludwig's book Always Hungry? Read More
Rating: 4 stars
What an outstanding recipe! I made this for my sister and niece through the suggestion of a friend - and he was spot on. Based on his suggestions while using the oven roasted method after I cut the squash in half and deseeded it I then brushed the inside ("meat" part) with olive oil and then sprinkled with salt & pepper before placing the "meat" side down in the casserole dish and roasting for 50 minutes at 425. This recipe is ridiculously simple and flavorful. I then substituted freshly diced red & green peppers mushrooms and red onions instead of the zucchini. My reason for substituting was two-fold 1. the freshly diced red & green peppers mushrooms and red onions added to the Tex/Mex flavor theme and 2. I'm not a fan of zucchini (don't judge). Perhaps this is why I like the recipe so much you can tailor it to your 'healthy taco night' flavor profile and make it what you want with minimal effort. That being said sliced black olives will definitely be added to the mix on the next reiteration. Enjoy! Read More