Low Calorie Spaghetti Squash with Chicken and Parmesan Recipe

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This delicious low calorie spaghetti squash with chicken recipe is a staple at my house. Not only does this low calorie recipe fill you up, but it’s so delicious you’ll want to eat it every day! It’s a perfect meal for one person, or for a family if you want to make it for dinner.

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Make spaghetti squash soft, not crunchy!

Low calorie spaghetti squash with chicken and paremsan recipe nutrition info

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My Tip for Cooking Spaghetti Squash

I’m going to let you in on this secret that has made my spaghetti squash with chicken SOOO much better.

Forever I’ve been cooking spaghetti squash the same way. I would cut the spaghetti squash in half. Scoop out the seeds. Turn each side upside down in a cake pan. Then, I baked it at 350 till it was soft enough to scrape the flesh out. It was fine. Nothing to get excited about.

That was until this week. Maybe I’m just late to the game? Maybe I’m the last one to do it this way. But, my husband asked why I turned it upside own. I said it was to drain all the juices while it cooked. He said to me, why would you want to drain out the juices?….. Huh? I didn’t think that through. It seems if the juices stayed in the spaghetti squash, we’d get softer flesh from the spaghetti squash.

So, instead I cooked the spaghetti squash right side up, like a bowl to hold the juices, and covered the top with foil. What I got- SOFTER NOODLES!

What you need for Spaghetti Squash with Chicken

This low calorie recipe is a staple for me right now! I’ll cook the entire spaghetti squash, and then portion it out for several meals in a row. For one serving, and 216 calories, 20 grams of protein, 14 grams carbs, and 10 grams of fat, I put together:

  • 200 grams spaghetti squash
  • 3 ounces chicken
  • 10 grams parmesan cheese!
  • Italian seasoning and parsley for flavor!

For the whole family, and for a serving of four, follow the low calorie spaghetti squash with chicken recipe below.

Low calorie spaghetti squash and chicken recipe

Spaghetti Squash with Chicken and Parmesan

Delicious low calorie dinner recipe with chicken, spaghetti squash and parmesan cheese
5 from 1 vote
Print Pin Rate
Course: Main Course
Keyword: low calorie
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Servings: 4
Calories: 216cal
Author: Amy Roskelley


  • 1 medium spaghetti squash
  • 12 ounces rotisserie chicken
  • 1/2 cup parmesan cheese
  • 4 squirts spray butter


  • Cook your spaghetti squash by cutting into the squash and slicing it in half. Then scoop the seeds out. Many people will cook the squash whole, and cut after, because the skin is quite tough to cut through before it's cooked. However, I find it messier to remove the seeds when the squash is hot and soft. I like scooping the seeds out when the squash is raw.
  • After it's cut in half, place on a cookie sheet or any baking dish, bowl side up, meaning the skin touches the pan. Cover the top with foil and bake at 350 for about 1 hour, or until the stringy flesh is soft, or when you squeeze the squash it squeezes under your hands.
  • After the squash is cooked, scrape the fleshy "noodles" away from the skin with a fork. You can save all the noodles for a later date in an airtight container in the fridge.
  • Scoop out as much of the flesh as you want to eat. Using butter spray, spray the noodles for flavor. Top it with rotisserie chicken, Parmesan cheese, and salt.


Per serving, 216 calories, 20 g protein, 14 g carbs, and 10 g fat


Calories: 216cal
Tried this recipe?Mention @healthbeet or tag #healthbeet!


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