This Chicken Alfredo Spaghetti Squash is a healthy, high protein dinner made with tender chicken breast, roasted spaghetti squash, broccoli, cauliflower, carrots, and a creamy homemade Parmesan Alfredo sauce. Each generous serving has approximately 460 calories and 50 grams of protein, and the recipe makes just two servings.

If you love chicken Alfredo but want a lighter alternative to traditional pasta, spaghetti squash is a great way to make a big, satisfying bowl without adding a lot of calories. The homemade Alfredo sauce uses 1% milk instead of heavy cream, so you still get that creamy Parmesan flavor.

This is exactly the kind of dinner I love when I’m trying to keep my calories in check but still want a full plate. Spaghetti squash gives you so much volume, and adding chicken turns it into a high-protein dinner that actually fills you up.

And because we’re empty nesters now, this recipe makes just two servings. No giant casserole of leftovers sitting in the fridge all week.

white plate filled with chicken alfredo spaghetti squash

Want to save this post?

Enter your email below and get it sent straight to your inbox.

Why You’ll Love This Recipe

High volume, low calorie: spaghetti squash means a huge bowl for a fraction of the calories of pasta.
About 50 grams of protein per serving, so it really keeps you full.
Homemade Alfredo, lightened up: made with 1% milk and real Parmesan, no heavy cream.
Veggies built in: three cups of broccoli, cauliflower, and carrots.
Made for two: dinner tonight, not a week of leftovers.

overhead view of two white plates filled with chicken alfredo spaghetti squash

Ingredients You’ll Need for Chicken Alfredo with Spaghetti Squash

Here’s an overview of what you’ll need. Jump to the recipe card below for the full recipe.

Spaghetti squash
Cooking spray
Boneless, skinless chicken breast
Broccoli, cauliflower, and carrots (I use the frozen Normandy blend from Costco)
Garlic powder
Butter
Flour
Garlic, minced
1% milk
Grated Parmesan cheese
Salt and pepper

How to Make Chicken Alfredo Spaghetti Squash with Broccoli

Roast the squash. Cut the spaghetti squash in half and remove the seeds. Spray lightly with cooking spray and season with salt and pepper. Roast cut side down at 400°F for 35 to 45 minutes, until tender. Use a fork to scrape the squash into strands.
Cook the chicken. While the squash roasts, season the chicken with garlic powder, salt, and pepper. Cook in a skillet over medium heat until browned and cooked through.
Cook the veggies. Steam or roast the vegetables until tender-crisp.
Start the sauce. Melt the butter with the garlic over low heat. Add the flour and stir.
Thicken. Slowly stir in the milk until it becomes a thick white sauce.
Add the Parmesan. Stir in the Parmesan and gently heat until creamy. Don’t let it boil.
Combine. Add the chicken to the sauce and toss to coat.
Serve. Divide the spaghetti squash between two big bowls and top each with half the creamy chicken Alfredo and veggies.

Nutrition Per Serving

Calories: 460
Protein: 50 g
Carbs: 35 g

Nutrition is approximate and will vary with the size of your squash and the brands you use.

Tips and Variations

Cutting the squash: microwave the whole squash for 3 to 4 minutes first to soften it, and it slices much more easily.
Faster squash: microwave the halves cut side down in a dish with a little water for 10 to 12 minutes instead of roasting.
Avoid watery squash: pat the strands with a paper towel before adding the sauce.
Smooth sauce: add the milk a little at a time and keep the heat low once the Parmesan goes in.
Use leftover chicken: rotisserie chicken works great and saves a step.
Swap the veggies: mushrooms, spinach, peas, or sun-dried tomatoes are all delicious here.
Add a little heat with a pinch of red pepper flakes.

That’s a BIG dinner for under 500 calories and about 50 grams of protein. Save this one for an easy dinner for two!

Chicken Alfredo Spaghetti Squash

A big, cozy bowl of chicken Alfredo for under 500 calories. Tender spaghetti squash topped with seasoned chicken, veggies, and a lightened-up Parmesan sauce made with 1% milk. Makes two servings with about 50g of protein each.

No ratings yet

Print Pin Rate

Course: Dinner

Cuisine: American

Diet: Low Calorie

Keyword: chicken alfredo spaghetti squash

Servings:

Calories: 460cal

Ingredients

For the spaghetti squash

1 medium spaghetti squash about 3 pounds
Cooking spray
Salt and pepper

For the chicken and veggies

10 oz boneless skinless chicken breast, cubed
3 cups broccoli cauliflower and carrots (I used a handful of the frozen Normady blend from Costco)
1/2 teaspoon garlic powder
Salt and pepper

For the Alfredo sauce

2 tablespoon butter
2 tablespoons flour
2 cloves garlic minced
2 cups 1% milk
1/2 cup grated Parmesan cheese
Salt and pepper to taste

Instructions

Cut the spaghetti squash in half and remove the seeds. Spray lightly with cooking spray and season with salt and pepper. Roast cut side down at 400°F for 35 to 45 minutes, or until tender. Use a fork to scrape the squash into strands.
While the squash cooks, season the chicken with garlic powder, salt and pepper. Cook in a skillet over medium heat until browned and cooked through.
Steam or roast the vegetables until tender crisp.
For the Alfredo sauce, melt the butter with the garlic over low heat. Add the flour and stir. Slowly stir in the milk until it’s a thick white sauce. Stir in the Parmesan and gently heat until creamy. Don’t let it boil.
Add the chicken to the sauce and toss to coat.
Divide the spaghetti squash between two big bowls and top each with half of the creamy chicken Alfredo mixture and veggies