Skinny Chicken Alfredo Stuffed Spaghetti Squash

4.95 from 76 votes
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Skinny Chicken Alfredo Stuffed Spaghetti Squash will become an instant family favorite. This healthier chicken Alfredo is low carb and high protein, yet tastes just as indulgent as the classic pasta dish. Spaghetti squash boat filled with chicken Alfredo and topped with melted cheese

Skinny Chicken Alfredo Spaghetti Squash Made Easy

An Italian staple lightened up and stuffed in a spaghetti squash boat! This may become your new favorite way to enjoy chicken Alfredo while cutting down on roughly half the calories and saturated fat.

I’ll be honest, Alfredo has never been a favorite of mine. Firstly because I’m partial to red sauce, and secondly because it tends to sit in your stomach like a brick for 5 hours. (Which then leaves no room for dessert!)

This healthier chicken Alfredo, however, tastes just as indulgent as the classic. Partly because we swap the pasta for spaghetti squash, the butter for olive oil, and heavy cream for 2% milk.

But don’t worry, every bit of garlicky, cheesy goodness is still there.

Recipe Ingredients:Recipe ingredients (including spaghetti squash, shredded chicken, cheese, parsley, and shallots) in separate bowls with ingredient labels

  • Spaghetti squash: Baked spaghetti squash creates luscious strands of spaghetti-like “noodles” that are naturally low carb and nutrient rich. They’re a fantastic substitute for classic pasta if you’re trying to lighten up or reduce the carb load of a dish.
  • Shredded chicken: I suggest using rotisserie chicken for convenience, however you can also boil and shred your own. Just make sure you’re using boneless, skinless chicken breasts.
  • Aromatics: Shallots and garlic create the aromatic foundation of this recipe. In place of shallots, you can also use yellow onion or white onion.
  • Cheese: A classic duo of shredded mozzarella and grated Parmesan give this dish all of its cheesy goodness. Mozzarella is super meltable, while Parmesan adds salty, nutty depth.
  • Milk: You can either use 2% reduced fat milk or almond milk to make the sauce. Either one will create a silky cream sauce when mixed with flour.
  • Parsley: For a fresh garnish and bright pop of color, chopped parsley or basil will do the job here.

Step-by-Step Instructions:

Step 1: Bake the Spaghetti Squash

Start by preheating your oven to 400°F. Next, use a large, sharp chef’s knife to carefully slice the spaghetti squash in half lengthwise. Lightly coat the flesh with cooking spray, and place the squash halves face-down on a baking sheet. Roast for 30 to 40 minutes, or until tender and shreddable.

Let sit until cool enough to handle.
Two spaghetti squash halves flesh side-down on a silver baking sheetTwo spaghetti squash halves facing up on a silver baking sheet

Step 2: Cook the Shallots and Garlic

Heat some olive oil in a large skillet over medium heat. Once hot, add the shallots and garlic, and cook for about 3 minutes, until soft and aromatic.

Step 3: Create the Roux

Next, whisk in 2 Tbsp of flour and and cook for about 2 minutes, until the raw flour taste is eliminated. Gently stream in the milk, whisking constantly, until the mixture is smooth. Gently simmer the mixture until the sauce starts to thicken, which should take about 3 to 4 minutes. Shallots and garlic cooking in a skillet with flour being whisked in

Step 4: Add the Cheese and Shredded Chicken

Next, whisk in the lemon juice, salt, pepper, and Parmesan cheese. Once combined, remove the pan from the burner and mix in the shredded chicken. Let the mixture sit while you shred the spaghetti squash. Parmesan cheese, milk, and shredded chicken being mixed in a skillet

Step 5: Fill the Spaghetti Squash Boats

Use a fork to scrape out the spaghetti-like strands from the roasted squash. Transfer the squash strands to the skillet with the chicken Alfredo mixture, and mix to combine. Next, fill the empty squash boats evenly the chicken Alfredo mixture and top with mozzarella cheese.Two spaghetti squash boats on a baking sheet with shredded mozzarella cheese overtop

Step 6: Bake the Chicken Alfredo Spaghetti Squash

Place the filled squash boats back in the oven for another 10 minutes at 400°F, until the cheese is melty. Lastly, set the broiler to HIGH and broil for 2 minutes, until the cheese is golden in some spots.

Finally, garnish with fresh chopped parsley or basil, and serve!Two spaghetti squash boats on a silver sheet pan

FAQs and Expert Tips:

How to Cook Spaghetti Squash in the Oven:

Roasting spaghetti squash is a super simple process. The hardest part is actually slicing the squash into two equal halves (tip: use your sharpest chef’s knife!). Here’s how it’s done:

  • To start, cut your squash in half lengthwise. I’ll reiterate, SHARP chef’s knife and some elbow grease are requirements.
  • Use a spoon to scoop out the seeds and stringy insides. You can either discard the seeds or roast them like you would pumpkin seeds! They make a great crunchy snack.
  • Next, brush the cut sides with olive oil and lightly season with salt. Place the squash halves cut side-down on a rimmed baking sheet coated with foil.
  • Bake at 400°F for around 40 minutes, or until the flesh is fork tender. A good rule of thumb for doneness is if the spaghetti-like strands easily release from the skin. If not, continue baking and check on it every 5 to 10 minutes.

Once the squash is roasted, you’re ready to fill it up! I prefer to eat it right out of the boat instead of dirtying a dish. Plus, edible serving bowls are some of life’s greatest pleasures.A fork pulling out a bite of chicken alfredo spaghetti squash with cheese pulling

Can I Make this Recipe Dairy Free?

You can make this healthier chicken Alfredo dairy free with a couple simple swaps. Firstly, swap the 2% reduced fat milk for either unsweetened plain almond milk or cashew milk. Secondly, swap the grated Parmesan cheese for nutritional yeast, which boasts the same cheesy flavor.

As for the mozzarella, I suggest using your favorite brand of shredded vegan cheese. I personally like Follow Your Heart brand, however Daiya mozzarella style shreds melt pretty well, too.

What Goes Good with Chicken Alfredo?

For a veggie boost, I love adding broccoli or spinach to the squash boats. For the broccoli, it’s best to use small florets that have been steamed. And for spinach, you can simply add it to the pan with the aromatics and cook it down until wilted.

As far as side dishes, you can’t go wrong with a simple garden salad and some fresh garlic bread. Spaghetti squash boat filled with chicken Alfredo and topped with melted cheeseA light meal that feels comforting and satisfying, yet is low in calories and packed with fiber and protein. What’s not to love?!

More Stuffed Spaghetti Squash Recipes

Mushroom Stroganoff Spaghetti Squash

Spaghetti Squash with Vegan Vodka Sauce

Browned Butter Kale and Fontina Spaghetti Squash

I hope you guys enjoy this healthier chicken Alfredo as much as we did! If you make this recipe, be sure to snap a photo and tag #dishingouthealth so I can see your beautiful creations!

4.95 from 76 votes

Skinny Chicken Alfredo Stuffed Spaghetti Squash

Skinny Chicken Alfredo Stuffed Spaghetti Squash is a delicious spin on the beloved Italian staple! This easy recipe is low in calories and high in fiber and protein. Your family will love it!
Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes
Servings: 4


  • 1 medium-sized spaghetti squash
  • 2 Tbsp. extra-virgin olive oil
  • 1/2 cup chopped shallots
  • 3 garlic cloves, minced
  • 2 Tbsp. all-purpose flour
  • 2 cups 2% reduced-fat milk
  • 2 Tbsp. fresh lemon juice
  • 1/4 cup grated Parmesan cheese
  • 1/2 tsp. kosher salt
  • 1/2 tsp. freshly ground black pepper
  • 2 cups shredded rotisserie chicken
  • 1/2 cup shredded mozzarella cheese
  • Finely chopped parsley for garnish
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  • Preheat oven to 400°F.
  • Use a large knife to cut the spaghetti squash lengthwise from stem to tail. Lightly coat the flesh with cooking spray, and place cut-side down on a baking sheet. Bake for 30 to 40 minutes, under tender. Let sit until cool enough to handle.
  • Meanwhile, heat oil in a large skillet over medium heat. Add shallots and garlic; cook 3 minutes, until soft. Whisk in flour, and cook 2 minutes. Gradually stream in milk, and whisk until smooth. Gently simmer until thickened, about 3 to 4 minutes. Whisk in lemon juice, Parmesan cheese, salt, and pepper. Remove from heat and stir in shredded chicken.
  • Scrape out and discard the seeds of the spaghetti squash. Use a fork to scrape out all of the spaghetti-like strands, and stir them into the chicken Alfredo mixture.
  • Fill empty squash boats evenly with chicken Alfredo mixture, and sprinkle mozzarella cheese overtop. Return to oven and bake for 10 minutes. Set broil to HIGH and broil for 2 minutes, or until cheese is golden in some spots. Remove from oven and garnish with fresh parsley.



*MAKE DAIRY-FREE: Swap the 2% reduced fat milk for either unsweetened plain almond milk or cashew milk. Also, swap the grated Parmesan cheese for nutritional yeast, which boasts the same cheesy flavor.
As for the mozzarella, I suggest using your favorite brand of shredded vegan cheese. I personally like Follow Your Heart brand, however Daiya mozzarella style shreds melt nicely, too.
*STORE: You can store the stuffed spaghetti squash boats as is, or empty them into a Tupperware container. Either way, they will last up to 3 days refrigerated. 
*REHEAT: If reheating in the oven, you can keep the squash boats filled, and heat them at 300°F until warm. Otherwise, spread the squash mixture onto a plate and microwave until warm. 


Serving: 1.5cups | Calories: 282kcal | Carbohydrates: 20g | Protein: 23g | Fat: 9g | Saturated Fat: 4g | Sodium: 500mg | Fiber: 3g | Sugar: 9g

I calculate these values by hand to ensure accuracy, however expect up to a 10% variable depending on food brands.

If you love this recipe, please leave a star rating and review below!



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4.95 from 76 votes (46 ratings without comment)

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Recipe Rating


  1. Nancy says:

    5 stars
    Best of the best. Wonderful flavor.

  2. SBass says:

    5 stars
    My husband does keto but I can’t bear to give up pasta, so I’m always prowling for yummy recipes that keep us both happy. This recipe was excellent. I would say 9/10 stars. My husband said 6/10 stars, with improvements being:
    – we used a large squash as that was all our store had… so the sauce ratio was a bit low. Keep in mind if you get a jumbo squash, you might want to double the sauce.
    – my husband is a cheese fanatic so he said it would be better with even more mozzarella. We also topped ours with extra grated parmesan.
    – I used whole milk as I have had poor experiences turning out a good sauce with almond milk. More fat content, but it was incredible!
    – there was a sweet flavor to it… not sure if that was the red onion, lemon, or squash, but I found ours needed a good bit more salt and garlic than the recipe called for. Just a taste preference!
    Overall, this was the first GOOD version of spaghetti squash I have had. We would definitely make again! Thank you for sharing!

  3. Sherry Chauvin says:

    5 stars
    One of the best I have ever had! I have tried many different spaghetti squash recipes but this one knocks it out of the park. I can say it took me awhile. I should have gotten everything ready in measured amounts, chopped and so forth. Will definitely make it again and hopefully it won’t take me 2 hours!

  4. Robert says:

    5 stars
    Great recipe, we enjoyed it. I used chicken breasts that I seasoned and cooked on my smoker.

  5. Christine says:

    I tried this, sorry to say it was tasteless. The presentation looks good but that’s it.

  6. Kathy says:

    I love this recipe! It is very filling ; so we only ate a quarter of a squash each. I added Red Chili flakes to my husband’s half.
    Next time I will make a bit more of the Alfredo Sauce. 😊

  7. Dawn F. says:

    4 stars
    This was an easy recipe to make. I do feel it was bland and needed some more salt and garlic or herbs of your choice.

  8. Patti says:

    I’m curious about one thing. The recipe calls for 1 spaghetti squash, though the recipe says it serves 4. Does each squash half serve 2 people?

    1. Sarah says:

      5 stars
      Just made this. It turned out delicious! Cooked chicken in the oven with the squash and then chopped it up for the boats.