Of all the recipes that have graced my kitchen, this Tuscan Chicken and Spaghetti Squash holds a uniquely special place. I first made it on a chilly autumn evening when the craving for comfort food was strong, but the desire to stick to a healthier path was even stronger. I was skeptical, to be honest. Could spaghetti squash, the virtuous vegetable substitute, truly satisfy a craving for creamy, rich pasta? My family, particularly my pasta-loving husband, shared my doubts. But as the kitchen filled with the intoxicating aroma of garlic sizzling in butter, sun-dried tomatoes releasing their sweet intensity, and a creamy sauce bubbling to perfection, a palpable sense of anticipation began to build. The moment of truth came when I twirled the golden strands of squash into the luscious sauce, each piece of tender, pan-seared chicken glistening under a coat of creamy goodness. The verdict was unanimous: a resounding, fork-dropping success. It was all the decadent satisfaction of a classic Tuscan chicken pasta, but with a lighter, brighter feel that left us feeling nourished and happy, not heavy and lethargic. It has since become a weeknight champion and a dish I proudly serve to guests, proving that healthy eating can be outrageously delicious.
Why This Tuscan Chicken and Spaghetti Squash Will Become a Staple
Before we dive into the nitty-gritty of the recipe, let’s talk about why this dish is destined to be on your regular meal rotation. It’s more than just a recipe; it’s a solution for modern-day healthy eating challenges.
- Incredibly Flavorful: This is not bland “diet food.” The combination of savory sun-dried tomatoes, pungent garlic, rich Parmesan, and fresh spinach creates a complex, restaurant-quality sauce that feels utterly indulgent.
- Healthy & Low-Carb: By swapping traditional pasta for nutrient-dense spaghetti squash, you get a meal that’s significantly lower in carbohydrates and calories. Spaghetti squash is packed with vitamins, minerals, and fiber, making this a dish you can feel great about eating.
- One-Pan Wonder (Almost!): While the squash roasts in the oven, the entire chicken and sauce portion of the meal comes together in a single skillet. This means less time spent washing dishes and more time enjoying your delicious creation.
- Versatile and Customizable: This recipe is a fantastic template. You can swap proteins, add different vegetables, or adjust the creaminess to suit your dietary needs and preferences. We’ll explore plenty of variations later on.
- Family-Friendly: Even picky eaters are often won over by the creamy sauce and tender chicken. The spaghetti squash has a mild, slightly sweet flavor that perfectly complements the robust Tuscan flavors, making it an easy way to introduce more vegetables to your family’s diet.
Ingredients for Tuscan Chicken and Spaghetti Squash
Crafting the perfect dish starts with quality ingredients. This list is carefully balanced to ensure every bite is packed with flavor. The amounts are designed to create a hearty meal for four people.
- For the Spaghetti Squash:
- 1 large spaghetti squash (approximately 3-4 lbs)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- For the Tuscan Chicken and Sauce:
- 1.5 lbs boneless, skinless chicken breasts, sliced horizontally into thinner cutlets
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- 2 tablespoons olive oil, divided
- 1 tablespoon butter
- 4-5 cloves garlic, minced
- 1 small yellow onion, finely chopped
- ½ cup sun-dried tomatoes in oil, drained and chopped
- ¼ cup dry white wine, such as Pinot Grigio or Sauvignon Blanc (optional, can substitute with chicken broth)
- 1 ½ cups low-sodium chicken broth
- 1 cup heavy cream (or half-and-half for a lighter version)
- 5 oz fresh baby spinach (about 5 packed cups)
- ½ cup grated Parmesan cheese, plus more for serving
- 1 teaspoon red pepper flakes (optional, for heat)
- ¼ cup fresh parsley, chopped, for garnish
Step-by-Step Instructions
Follow these detailed instructions for a flawless result. We’ll break the process down into three main parts: preparing the squash, cooking the chicken and sauce, and finally, bringing it all together.
Part 1: Prepare and Roast the Spaghetti Squash
This is the most time-consuming part, so we’ll start here. A perfectly roasted spaghetti squash is key to the texture of the final dish.
- Preheat and Prep: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Cut the Squash: This can be the trickiest step. Place the spaghetti squash on a sturdy cutting board. Using a large, sharp chef’s knife, carefully pierce the squash and cut it in half lengthwise, from stem to end. If it’s very tough, you can microwave it for 3-5 minutes to soften the skin slightly before cutting.
- Scoop the Seeds: Use a large spoon to scoop out all the seeds and stringy pulp from the center of each half, just like you would with a pumpkin. Scrape the cavity clean.
- Season: Drizzle the tablespoon of olive oil evenly over the cut sides of both squash halves. Use your hands to rub it all over the inside flesh. Sprinkle generously with salt and pepper.
- Roast: Place the squash halves cut-side down on the prepared baking sheet. This allows the squash to steam as it roasts, resulting in tender, easy-to-shred strands. Roast for 35-50 minutes. The time will vary depending on the size of your squash. It’s done when the skin is easily pierced with a fork and the flesh is tender.
- Shred the Squash: Carefully remove the hot baking sheet from the oven. Let the squash cool for about 10 minutes, or until it’s cool enough to handle. Using a fork, gently scrape and rake the flesh from the inside of the squash. It will naturally separate into long, spaghetti-like strands. Set these strands aside in a large bowl.
Part 2: Cook the Chicken and Create the Sauce
While the squash is roasting, you can prepare the entire chicken and sauce portion in one skillet.
- Season the Chicken: Pat the chicken cutlets dry with a paper towel. In a small bowl, combine the 1 teaspoon of salt, ½ teaspoon of black pepper, 1 teaspoon of dried oregano, and ½ teaspoon of paprika. Sprinkle this seasoning mixture evenly over all sides of the chicken.
- Sear the Chicken: Heat 1 tablespoon of olive oil in a large, heavy-bottomed skillet or Dutch oven over medium-high heat. Once the oil is shimmering, carefully place the chicken cutlets in the pan in a single layer. Do not overcrowd the pan; cook in batches if necessary. Sear for 4-6 minutes per side, until a beautiful golden-brown crust forms and the chicken is cooked through (internal temperature reaches 165°F or 74°C). Remove the cooked chicken from the skillet and set it aside on a plate.
- Sauté Aromatics: Reduce the heat to medium. Add the remaining tablespoon of olive oil and the tablespoon of butter to the same skillet. Once the butter is melted, add the chopped yellow onion and cook, stirring occasionally, for about 3-4 minutes until it softens and becomes translucent. Add the minced garlic and chopped sun-dried tomatoes and cook for another minute until the garlic is fragrant. Be careful not to burn the garlic.
- Deglaze the Pan: If using, pour in the dry white wine to deglaze the pan. Use a wooden spoon or spatula to scrape up all the flavorful browned bits (the fond) from the bottom of the skillet. Let the wine bubble and reduce by about half, which should take 1-2 minutes. If not using wine, you can use a ¼ cup of the chicken broth for this step.
- Build the Cream Sauce: Pour in the chicken broth and bring it to a simmer. Let it cook for about 5 minutes to allow the flavors to meld and the broth to reduce slightly. Reduce the heat to low and slowly whisk in the heavy cream.
- Wilt the Spinach and Melt the Cheese: Stir in the grated Parmesan cheese until it melts smoothly into the sauce. Add the optional red pepper flakes if you like a bit of heat. Add the fresh baby spinach to the skillet in handfuls, stirring continuously. The spinach will look like a huge amount at first, but it will wilt down into the sauce in just a couple of minutes.
- Finish the Sauce: Allow the sauce to simmer gently on low for another 2-3 minutes to thicken slightly. Taste the sauce and adjust seasoning if needed, adding more salt or pepper to your liking.
Part 3: Assemble the Dish
Now it’s time to bring everything together for the grand finale.
- Return Chicken to the Pan: Slice the cooked chicken into bite-sized strips. Return the sliced chicken and any accumulated juices from the plate back into the skillet with the creamy Tuscan sauce. Stir to coat the chicken completely.
- Combine and Serve: You have two options for serving. You can either add the shredded spaghetti squash directly to the skillet and toss everything together, or you can serve the creamy chicken mixture over a bed of the spaghetti squash strands.
- Garnish and Enjoy: Garnish generously with fresh chopped parsley and an extra sprinkle of Parmesan cheese. Serve immediately while hot.
Nutrition Facts
- Servings: 4
- Calories per serving: Approximately 620 kcal
Disclaimer: The nutritional information provided is an estimate and can vary based on the specific ingredients and brands used. This calculation is based on using heavy cream and the full amount of oil.
Preparation Time
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour and 10 minutes
How to Serve This Delicious Dish
While this Tuscan Chicken and Spaghetti Squash is a complete meal on its own, here are a few ways to present and enhance it for different occasions.
- As a Hearty, Standalone Bowl: The beauty of this recipe is its all-in-one nature. Serve it in a wide, shallow bowl, ensuring each portion gets a generous amount of sauce, chicken, and squash. The vibrant colors of the spinach, sun-dried tomatoes, and parsley make it visually appealing without any extra effort.
- With a Side of Crusty Bread: For those not strictly following a low-carb diet, serving this dish with a side of warm, crusty bread (like a ciabatta or baguette) is heavenly. The bread is perfect for sopping up every last drop of the incredible cream sauce from the bottom of the bowl.
- Paired with a Simple Green Salad: To add more freshness and a crisp texture to the meal, serve it alongside a simple green salad. A mix of arugula or romaine lettuce with a light lemon vinaigrette is the perfect counterpoint to the rich, creamy sauce.
- Family-Style Platter: For a more communal dining experience, create a beautiful platter. Arrange the shredded spaghetti squash on a large serving platter to create a “nest.” Pour the creamy Tuscan chicken mixture into the center of the nest. Garnish with parsley and let everyone serve themselves. This presentation is particularly great for dinner parties.
- Wine Pairing: Elevate your meal with the right wine. A crisp, acidic white wine that can cut through the richness of the cream sauce is ideal.
- Pinot Grigio: A classic choice that is light and zesty.
- Sauvignon Blanc: Its herbaceous notes will complement the spinach and parsley in the dish.
- Unoaked Chardonnay: A Chardonnay that hasn’t been aged in oak will have a bright acidity that pairs well without being overpowering.
Additional Tips for Recipe Success (5 Tips)
- Don’t Overcook the Spaghetti Squash: The biggest mistake people make is overcooking spaghetti squash, which turns it from firm, distinct strands into a watery, mushy mess. Start checking for doneness at the lower end of the recommended cooking time. You want it to be “al dente,” just like pasta—tender but with a slight bite.
- Achieve the Perfect Chicken Sear: For juicy, flavorful chicken, two things are crucial. First, make sure your pan is hot before adding the chicken. Second, don’t move the chicken around once you place it in the pan. Let it sit undisturbed to develop a deep, golden-brown crust. This crust, known as the Maillard reaction, is where so much flavor comes from.
- Control the Sauce Thickness: If your sauce seems too thin, let it simmer for a few extra minutes on low heat to reduce and thicken. If it becomes too thick, you can easily thin it out by stirring in a splash of chicken broth or cream until it reaches your desired consistency.
- Embrace the Browned Bits (Fond): When you remove the chicken from the skillet, you’ll see browned bits stuck to the bottom. Do not clean this out! This is called “fond,” and it’s concentrated flavor. The step of deglazing with wine or broth is essential to lift this flavor off the pan and incorporate it into your sauce, giving it incredible depth.
- Use Freshly Grated Parmesan: While pre-shredded Parmesan is convenient, it often contains anti-caking agents like cellulose that can prevent it from melting smoothly, resulting in a gritty sauce. Buying a block of Parmesan and grating it yourself just before using will give you a much creamier, more luxurious sauce.
Frequently Asked Questions (FAQ)
Here are answers to some common questions you might have about this Tuscan Chicken and Spaghetti Squash recipe.
1. Can I make this recipe dairy-free?
Yes, you absolutely can! To make this dish dairy-free, make the following substitutions:
- Cream: Replace the heavy cream with a full-fat, unsweetened coconut cream from a can. It will provide a similar richness and creaminess.
- Butter: Use a dairy-free butter substitute or simply use an extra tablespoon of olive oil.
- Parmesan Cheese: Substitute with a high-quality, store-bought vegan Parmesan alternative or use 2-3 tablespoons of nutritional yeast to impart a cheesy, savory flavor.
2. How do I store and reheat leftovers?
Leftovers are fantastic! Store the Tuscan chicken and sauce separately from the spaghetti squash in airtight containers in the refrigerator for up to 3-4 days. Storing them separately prevents the squash from becoming too watery. To reheat, warm the chicken and sauce in a skillet over medium-low heat until heated through. You can microwave the spaghetti squash separately before combining it with the hot sauce.
3. Can I use chicken thighs instead of breasts?
Yes, and it’s a delicious substitution! Boneless, skinless chicken thighs are more forgiving than breasts and tend to be juicier and more flavorful. The cooking time may need to be adjusted slightly, so cook them until they reach an internal temperature of 165°F (74°C).
4. What other vegetables can I add to this dish?
This recipe is very flexible. Feel free to add other vegetables to the sauce for extra nutrition and flavor. Some great additions would be:
- Sliced mushrooms (sauté them with the onions).
- Chopped artichoke hearts (add them with the sun-dried tomatoes).
- Roasted red peppers.
- Halved cherry tomatoes (add them at the end with the spinach).
5. Is spaghetti squash really hard to cut? What’s the easiest way?
Spaghetti squash does have a notoriously tough skin. The safest and easiest method is to soften it first. Use a sharp knife to carefully poke several slits all over the squash. Place it in the microwave and heat on high for 3-5 minutes. This will soften the skin just enough to make it significantly easier to slice through lengthwise with your chef’s knife. Always use a stable cutting board and a firm, careful motion.
Tuscan Chicken and Spaghetti Squash Recipe
Ingredients
- For the Spaghetti Squash:
- 1 large spaghetti squash (approximately 3–4 lbs)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- For the Tuscan Chicken and Sauce:
- 1.5 lbs boneless, skinless chicken breasts, sliced horizontally into thinner cutlets
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon dried oregano
- ½ teaspoon paprika
- 2 tablespoons olive oil, divided
- 1 tablespoon butter
- 4–5 cloves garlic, minced
- 1 small yellow onion, finely chopped
- ½ cup sun-dried tomatoes in oil, drained and chopped
- ¼ cup dry white wine, such as Pinot Grigio or Sauvignon Blanc (optional, can substitute with chicken broth)
- 1 ½ cups low-sodium chicken broth
- 1 cup heavy cream (or half-and-half for a lighter version)
- 5 oz fresh baby spinach (about 5 packed cups)
- ½ cup grated Parmesan cheese, plus more for serving
- 1 teaspoon red pepper flakes (optional, for heat)
- ¼ cup fresh parsley, chopped, for garnish
Instructions
Part 1: Prepare and Roast the Spaghetti Squash
This is the most time-consuming part, so we’ll start here. A perfectly roasted spaghetti squash is key to the texture of the final dish.
- Preheat and Prep: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- Cut the Squash: This can be the trickiest step. Place the spaghetti squash on a sturdy cutting board. Using a large, sharp chef’s knife, carefully pierce the squash and cut it in half lengthwise, from stem to end. If it’s very tough, you can microwave it for 3-5 minutes to soften the skin slightly before cutting.
- Scoop the Seeds: Use a large spoon to scoop out all the seeds and stringy pulp from the center of each half, just like you would with a pumpkin. Scrape the cavity clean.
- Season: Drizzle the tablespoon of olive oil evenly over the cut sides of both squash halves. Use your hands to rub it all over the inside flesh. Sprinkle generously with salt and pepper.
- Roast: Place the squash halves cut-side down on the prepared baking sheet. This allows the squash to steam as it roasts, resulting in tender, easy-to-shred strands. Roast for 35-50 minutes. The time will vary depending on the size of your squash. It’s done when the skin is easily pierced with a fork and the flesh is tender.
- Shred the Squash: Carefully remove the hot baking sheet from the oven. Let the squash cool for about 10 minutes, or until it’s cool enough to handle. Using a fork, gently scrape and rake the flesh from the inside of the squash. It will naturally separate into long, spaghetti-like strands. Set these strands aside in a large bowl.
Part 2: Cook the Chicken and Create the Sauce
While the squash is roasting, you can prepare the entire chicken and sauce portion in one skillet.
- Season the Chicken: Pat the chicken cutlets dry with a paper towel. In a small bowl, combine the 1 teaspoon of salt, ½ teaspoon of black pepper, 1 teaspoon of dried oregano, and ½ teaspoon of paprika. Sprinkle this seasoning mixture evenly over all sides of the chicken.
- Sear the Chicken: Heat 1 tablespoon of olive oil in a large, heavy-bottomed skillet or Dutch oven over medium-high heat. Once the oil is shimmering, carefully place the chicken cutlets in the pan in a single layer. Do not overcrowd the pan; cook in batches if necessary. Sear for 4-6 minutes per side, until a beautiful golden-brown crust forms and the chicken is cooked through (internal temperature reaches 165°F or 74°C). Remove the cooked chicken from the skillet and set it aside on a plate.
- Sauté Aromatics: Reduce the heat to medium. Add the remaining tablespoon of olive oil and the tablespoon of butter to the same skillet. Once the butter is melted, add the chopped yellow onion and cook, stirring occasionally, for about 3-4 minutes until it softens and becomes translucent. Add the minced garlic and chopped sun-dried tomatoes and cook for another minute until the garlic is fragrant. Be careful not to burn the garlic.
- Deglaze the Pan: If using, pour in the dry white wine to deglaze the pan. Use a wooden spoon or spatula to scrape up all the flavorful browned bits (the fond) from the bottom of the skillet. Let the wine bubble and reduce by about half, which should take 1-2 minutes. If not using wine, you can use a ¼ cup of the chicken broth for this step.
- Build the Cream Sauce: Pour in the chicken broth and bring it to a simmer. Let it cook for about 5 minutes to allow the flavors to meld and the broth to reduce slightly. Reduce the heat to low and slowly whisk in the heavy cream.
- Wilt the Spinach and Melt the Cheese: Stir in the grated Parmesan cheese until it melts smoothly into the sauce. Add the optional red pepper flakes if you like a bit of heat. Add the fresh baby spinach to the skillet in handfuls, stirring continuously. The spinach will look like a huge amount at first, but it will wilt down into the sauce in just a couple of minutes.
- Finish the Sauce: Allow the sauce to simmer gently on low for another 2-3 minutes to thicken slightly. Taste the sauce and adjust seasoning if needed, adding more salt or pepper to your liking.
Part 3: Assemble the Dish
Now it’s time to bring everything together for the grand finale.
- Return Chicken to the Pan: Slice the cooked chicken into bite-sized strips. Return the sliced chicken and any accumulated juices from the plate back into the skillet with the creamy Tuscan sauce. Stir to coat the chicken completely.
- Combine and Serve: You have two options for serving. You can either add the shredded spaghetti squash directly to the skillet and toss everything together, or you can serve the creamy chicken mixture over a bed of the spaghetti squash strands.
- Garnish and Enjoy: Garnish generously with fresh chopped parsley and an extra sprinkle of Parmesan cheese. Serve immediately while hot.
Nutrition
- Serving Size: One Normal Portion
- Calories: 620
