Name: Chicken Parmesan-Stuffed Spaghetti Squash
Prep time: 25 min
Total time: 60 min
Ingredients: 2 (1 1/2 pound) spaghetti squashes; 1.5 tablespoons olive oil; 1 pound boneless.skinless chicken breasts, cut into 1-inch cubes; 2 cups chopped yellow onion; 5 cloves garlic, chopped; 1 cup lower-sodium marinara sauce; 0.5 teaspoon crushed red pepper; 0.25 cup shredded low-moisture, part-skim mozzarella cheese; 0.25 cup grated Parmesan cheese

Chicken Parmesan-Stuffed Spaghetti Squash

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This filling, hearty stuffed spaghetti squash is a lower-carb version of your traditional chicken Parmesan with pasta. This chicken Parmesan recipe is still full of cheesy goodness, but has the added benefit of sweet winter squash. If you can't find two small squashes, use one (3-pound) squash and cut each half into two portions when ready to serve.

By Robin Bashinsky

Updated on January 21, 2020

Prep Time:

25 mins

Additional Time:

35 mins

Total Time:

1 hr

Servings:

Yield:

4 squash boats

Nutrition Profile:

High Calcium High Fiber High-Protein

Jump to Nutrition Facts

Ingredients

2 (1 1/2 pound) spaghetti squashes
1 ½ tablespoons olive oil
1 pound boneless.skinless chicken breasts, cut into 1-inch cubes
2 cups chopped yellow onion
5 cloves garlic, chopped
1 cup lower-sodium marinara sauce
½ teaspoon crushed red pepper
¼ cup shredded low-moisture, part-skim mozzarella cheese
¼ cup grated Parmesan cheese

Directions

Preheat oven to 400 degrees F. Cut squash in half lengthwise; scoop out and discard seeds. Place squash, cut-side down, on a parchment paper-lined rimmed baking sheet. Bake until tender when pierced with a knife, about 40 minutes. (Alternatively, place 2 squash halves in a large microwaveable dish with 2 tablespoons water; microwave on High until tender when pierced with a fork, about 11 minutes. Repeat with the remaining squash halves.) Let the squash cool for 10 minutes. Scrape out the strands with a fork, leaving a 1/2-inch border on the sides and bottom of each shell. Place the squash strands in a large bowl and set aside.
Increase oven temperature to 450 degrees F. Heat oil in a large skillet over high heat. Add chicken; cook, stirring occasionally, until just browned, about 2 minutes. Add onion and garlic; cook, stirring occasionally, until soft, about 4 minutes. Remove from heat; stir in marinara sauce and crushed red pepper. Add the chicken mixture to the bowl with the squash; toss to combine. Spoon the mixture evenly into the squash shells. Top with mozzarella and Parmesan.
Bake until the cheese is melted, 8 to 10 minutes. Let stand for 5 minutes before serving.

Nutrition Facts (per serving)

409	Calories
16g	Fat
34g	Carbs
35g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 squash boat
Calories 409
% Daily Value *
Total Carbohydrate 34g	12%
Dietary Fiber 7g	25%
Total Sugars 14g
Protein 35g	70%
Total Fat 16g	21%
Saturated Fat 5g	25%
Sodium 474mg	21%
Calcium 261mg	20%
Potassium 893mg	19%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.