Chicken Alfredo Spaghetti-Squash Boats
1 h 10 min
|
intermediate
|
Mediterranean diet
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 25 min | 45 min | 1 h 10 min |
Introduction
These Chicken Alfredo Spaghetti-Squash Boats give you all the cozy, creamy pasta vibes in a lighter, veggie-packed way.
Roasted spaghetti squash stands in for pasta, then gets piled high with juicy seasoned chicken and a velvety light Alfredo sauce.
They’re perfect for weeknight dinners when you want comfort food that still feels fresh, wholesome, and totally satisfying.
Ingredients (4 servings)
Ingredients for the Spaghetti Squash
Ingredients for the Chicken
Ingredients for the Light Alfredo Sauce
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How to Make Chicken Alfredo Spaghetti-Squash Boats
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Roast the spaghetti squash
Preheat your oven to 400°F and line a large baking sheet with parchment paper or foil for easy cleanup.
Carefully slice each spaghetti squash in half lengthwise, then scoop out and discard the seeds and stringy pulp.
Brush the cut sides with olive oil, then sprinkle evenly with sea salt and black pepper.
Place the squash halves cut side down on the baking sheet and roast for 30 to 40 minutes, until very tender.
Let the squash cool just until safe to handle, but keep the shells intact for stuffing later.
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Season and cook the chicken
While the squash roasts, pat the chicken breasts dry with paper towels so they sear nicely.
In a small bowl, mix sea salt, garlic powder, onion powder, black pepper, and chicken bouillon.
Rub the seasoning mixture all over the chicken breasts, coating both sides evenly.
Heat olive oil in a large skillet over medium heat, then add the chicken in a single layer.
Cook the chicken for 5 to 7 minutes per side, until golden and the center reaches 165°F.
Transfer the chicken to a cutting board, rest for 5 minutes, then dice or shred into bite sized pieces.
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Make the light Alfredo sauce
Use the same skillet or a medium saucepan, and heat the olive oil over medium heat.
Add the minced garlic and cook for about 30 seconds, stirring constantly, until fragrant but not browned.
Sprinkle in the flour and cook, stirring, for 1 minute to remove the raw taste.
Slowly whisk in the chicken broth, pouring a little at a time to avoid lumps.
Simmer the sauce for 3 to 5 minutes, whisking often, until slightly thickened and smooth.
Remove the pan from heat and let the sauce cool for 2 minutes so the yogurt does not curdle.
Whisk in the Greek yogurt, Parmesan, sea salt, black pepper, and onion powder until the sauce is creamy.
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Combine squash, chicken, and sauce
When the squash is cool enough, use a fork to scrape the flesh into long strands, leaving a sturdy shell.
Transfer the squash strands to a large mixing bowl and set the empty shells back on the baking sheet.
Add the diced chicken and the Alfredo sauce to the bowl, then toss gently to coat everything.
Taste the mixture and adjust the salt or pepper to your liking, adding a splash of broth if too thick.
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Fill the boats and melt the cheese
Spoon the chicken Alfredo mixture back into the four squash shells, mounding it slightly if needed.
Top each stuffed squash half with shredded mozzarella, dividing it as evenly as possible.
Return the baking sheet to the oven and bake for 8 to 10 minutes, until the cheese is melted.
If you like browned spots, switch the oven to broil for 1 to 2 minutes, watching closely.
Let the boats rest for 5 minutes before serving so the filling sets slightly and is easier to eat.
Substitutions
- Chicken breasts -> rotisserie chicken
- Use shredded rotisserie chicken instead of cooking raw breasts for a faster option with deeper, roasted flavor and ultra tender texture.
- Plain nonfat Greek yogurt -> low fat cream cheese
- Swap the yogurt for softened low fat cream cheese for a richer, silkier sauce that still stays lighter than classic Alfredo.
- Part-skim mozzarella -> smoked mozzarella
- Replace regular part-skim mozzarella with smoked mozzarella to add a cozy, wood fired aroma and a subtle smoky depth to each bite.
Tips
- Soften the squash before cutting
- If the squash is very hard, microwave it for 3 to 4 minutes first so the knife glides through more safely.
- Get deeper squash flavor
- For extra flavor, roast the squash cut side up for the last 10 minutes so the edges caramelize slightly and taste sweeter.
- Keep the yogurt from curdling
- Always remove the pan from heat before adding Greek yogurt, and let the sauce cool briefly so the dairy stays smooth.
- Avoid watery squash boats
- If the squash releases liquid after shredding, drain the strands in a colander and gently press with a spoon before mixing.</text
- Check doneness without guessing
- The squash is ready when a fork slides in easily and the strands pull away with almost no resistance from the skin.
Nutrition Facts *
| Energy | 546 | kcal |
|---|---|---|
| Protein | 42 | g |
| Total Fat | 20 | g |
| Carbohydrates | 56 | g |
| Dietary Fiber | 10 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- My Alfredo sauce curdled after adding the yogurt, what went wrong?
- The sauce was likely too hot when you added the yogurt, so the proteins tightened and separated; next time, cool it a couple minutes and whisk the yogurt in slowly, off heat, then warm gently if needed.
- The spaghetti squash came out watery and thinned the sauce, how can I fix it?
- Spread the mixed filling into a baking dish and bake uncovered until some liquid evaporates, and next time roast the squash longer and drain the strands briefly before combining.
- Can I cook the spaghetti squash in the microwave or Instant Pot instead of roasting?
- Yes, both methods work for speed, but roasting gives better flavor; if you steam or pressure cook, be sure to drain the strands very well so the filling stays creamy.
- How should I store and reheat leftover spaghetti squash boats?
- Store cooled boats in an airtight container for up to three days and reheat covered in a 350°F oven or gently in the microwave, adding a spoonful of broth if the filling seems dry.
Serving Suggestions
These Chicken Alfredo Spaghetti-Squash Boats bring cozy comfort food vibes with a lighter feel and lots of satisfying protein.
Try adding steamed broccoli florets or peas to the filling for extra color, veggie power, and a more complete one-pan meal.
Pair the boats with a simple green salad and garlic toast if you want a restaurant-style Alfredo experience at home.
More pairings:
Reviews
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Jerry, New York: This was a huge hit at my house and didn’t feel heavy like traditional Alfredo. The yogurt sauce came out really creamy as long as I let the pan cool off before whisking it in, and the bouillon in the chicken seasoning added a lot of flavor. I roasted the squash a few extra minutes and let the strands drain in a colander so the filling stayed nice and thick. Great weeknight dinner and the leftovers reheated well the next day.
: Happy it was a hit, Jerry! Letting the pan cool before whisking in the yogurt and draining the squash strands are perfect moves for a creamy, thick filling. 😊
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