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High Protein Chicken Parmesan Spaghetti Squash - A Lighter, Satisfying Comfort Classic

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Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 large spaghetti squash (about 3–4 pounds)
  • 1 pound boneless, skinless chicken breasts (thinly sliced or pounded to 1/2-inch thickness)
  • 1 1/2 cups marinara sauce (choose a good-quality, lower-sugar brand)
  • 1 cup shredded part-skim mozzarella
  • 1/4 cup grated Parmesan (plus extra for serving)
  • 1/4 cup whole-wheat or panko breadcrumbs (use gluten-free if needed; optional for crunch)
  • 2 tablespoons olive oil (divided)
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • Salt and black pepper to taste
  • Fresh basil or parsley for garnish (optional)

Method
 

  1. Preheat and prep the squash: Heat your oven to 400°F (200°C). Carefully halve the spaghetti squash lengthwise and scoop out the seeds. Drizzle cut sides with 1 tablespoon olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
  2. Roast until tender: Bake the squash for 35–45 minutes, depending on size, until the skin gives when pressed and strands easily pull with a fork. Don’t overbake or it can get watery.
  3. Prep the chicken: While the squash roasts, pat chicken dry. Season both sides with salt, pepper, garlic powder, onion powder, and Italian seasoning.
  4. Cook the chicken: Heat a large skillet over medium-high. Add 1 tablespoon olive oil. Sear chicken 3–4 minutes per side until golden and cooked through (internal temp 165°F/74°C). Transfer to a plate to rest, then slice or cube.
  5. Quick sauce warm-up: In the same skillet, lower heat to medium. Pour in marinara and simmer 2–3 minutes, scraping up browned bits. Taste and adjust salt and pepper.
  6. Shred the squash: When squash is cool enough to handle, use a fork to pull spaghetti-like strands into the shells. Keep strands in the shells for easy “boats,” or transfer to a baking dish if you prefer.
  7. Combine and layer: Toss squash strands with half the marinara to lightly coat. Fold in the sliced chicken. Top with remaining marinara, then sprinkle mozzarella and Parmesan evenly over the top.
  8. Add the crunch (optional): Mix breadcrumbs with a pinch of Italian seasoning and a drizzle of olive oil. Sprinkle over the cheese for a crispy finish.
  9. Broil to finish: Set oven to broil. Place the squash boats or baking dish under the broiler for 2–4 minutes, watching closely, until cheese is melted and lightly browned.
  10. Garnish and serve: Let rest 5 minutes. Top with fresh basil or parsley and extra Parmesan if you like. Serve hot.