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High Protein Chicken Parmesan Spaghetti Squash - A Lighter Take on a 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 medium spaghetti squash (about 3–4 pounds)
  • 1 to 1.25 pounds boneless, skinless chicken breast (thinly sliced or pounded to 1/2 inch)
  • 1 cup marinara sauce (choose a low-sugar, high-quality brand)
  • 1/2 cup part-skim shredded mozzarella
  • 1/4 cup grated Parmesan
  • 1 large egg
  • 1/2 cup whole-wheat breadcrumbs (or almond flour for gluten-free)
  • 2 tablespoons olive oil (divided)
  • 1 teaspoon garlic powder
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon onion powder
  • 1/4 to 1/2 teaspoon red pepper flakes (optional)
  • Salt and black pepper
  • Fresh basil or parsley for garnish (optional)

Method
 

  1. Prep the squash: Preheat your oven to 400°F (205°C). Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds. Brush cut sides with 1 tablespoon olive oil, and season with salt and pepper.
  2. Roast the squash: Place squash halves cut-side down on a parchment-lined sheet pan. Roast for 35–45 minutes, until the skin gives when pressed and strands pull away easily with a fork. Set aside to cool slightly.
  3. Pound or slice chicken: If your chicken breasts are thick, slice them horizontally or pound to an even 1/2-inch thickness. Pat dry and season both sides with salt, pepper, garlic powder, and onion powder.
  4. Breading setup: In one shallow bowl, whisk the egg with a splash of water. In a second bowl, mix breadcrumbs with Italian seasoning and a pinch of salt. Dip each chicken piece in egg, then coat in breadcrumbs, pressing to adhere.
  5. Cook the chicken: Heat a large oven-safe skillet over medium heat. Add 1 tablespoon olive oil. Sear chicken 3–4 minutes per side, until golden and just cooked through. Remove to a plate. (Alternatively, bake breaded chicken on a wire rack at 425°F/220°C for 12–15 minutes.)
  6. Shred the squash: Use a fork to pull the strands from each squash half into a large bowl, keeping the shells intact if you plan to use them as “boats.” Season strands with a pinch of salt, pepper, and red pepper flakes if using.
  7. Warm the sauce: In the same skillet used for chicken, pour in the marinara and bring to a gentle simmer. Nestle the cooked chicken into the sauce. Spoon some sauce over the top.
  8. Assemble the bake: Either: Boat style: Divide the squash strands back into the shells. Spoon some sauce onto the squash, top with chicken, then add more sauce.
  9. Skillet casserole: Add squash strands straight into the skillet with the chicken and sauce. Toss lightly to combine, keeping chicken pieces mostly on top.
  10. Add cheese: Sprinkle mozzarella and Parmesan evenly over the chicken and squash.
  11. Melt and brown: Place under the broiler for 2–4 minutes, watching closely, until cheese is melted and lightly browned.
  12. Finish and serve: Let rest 3–5 minutes. Garnish with fresh basil or parsley. Taste and adjust salt and pepper. Serve hot.