Introduction

Welcome to our detailed guide for Keto Chicken Alfredo Stuffed Spaghetti Squash—a delicious and healthy low-carb alternative to traditional pasta dishes. This recipe features tender spaghetti squash filled with a creamy, savory chicken Alfredo sauce, making it a perfect choice for anyone on a ketogenic or low-carb diet. Not only is it satisfying and flavorful, but it’s also packed with nutrients and easy to prepare. This comprehensive guide includes every detail you need to make this dish a success, from ingredient measurements to expert tips.

Ingredients

For the Spaghetti Squash:

  • 1 large spaghetti squash (about 3-4 pounds or 1.4-1.8 kilograms)
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

For the Chicken Alfredo Filling:

  • 1 pound (450 grams) boneless, skinless chicken breasts (or thighs, if preferred)
  • 1 tablespoon olive oil (for cooking chicken)
  • 1 teaspoon garlic powder
  • 1 teaspoon dried thyme
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 cup (240 milliliters) heavy cream
  • 1/2 cup (120 milliliters) chicken broth (preferably low-sodium)
  • 1 cup (100 grams) grated Parmesan cheese
  • 1/2 cup (50 grams) shredded mozzarella cheese
  • 2 cloves garlic (minced)
  • 1 tablespoon chopped fresh parsley (for garnish, optional)

Instructions

Preparing the Spaghetti Squash:

  1. Preheat Oven: Begin by preheating your oven to 400°F (200°C). This will ensure your spaghetti squash cooks evenly and becomes tender.
  2. Prepare the Squash: Cut the spaghetti squash in half lengthwise. Scoop out the seeds and discard them. Drizzle the cut sides with 1 tablespoon of olive oil, and season with 1/2 teaspoon sea salt and 1/4 teaspoon black pepper.
  3. Roast the Squash: Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for 40-50 minutes, or until the squash is tender and the flesh can be easily shredded with a fork.
  4. Cool and Shred: Once cooked, remove the squash from the oven and let it cool slightly. Using a fork, gently scrape the flesh to create spaghetti-like strands. Set aside.

Preparing the Chicken Alfredo Filling:

  1. Cook the Chicken: While the squash is roasting, heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Season the chicken breasts with 1 teaspoon garlic powder, 1 teaspoon dried thyme, 1/2 teaspoon sea salt, and 1/4 teaspoon black pepper.
  2. Sauté the Chicken: Add the seasoned chicken to the skillet and cook for 6-7 minutes on each side, or until the chicken reaches an internal temperature of 165°F (74°C) and is golden brown.
  3. Rest and Dice: Remove the chicken from the skillet and let it rest for 5 minutes before dicing into bite-sized pieces. This allows the juices to redistribute, keeping the chicken moist.
  4. Prepare Alfredo Sauce: In the same skillet, add 2 cloves of minced garlic and sauté for about 1 minute until fragrant.
  5. Make the Sauce: Add 1 cup heavy cream and 1/2 cup chicken broth to the skillet. Bring to a simmer and cook for 3-4 minutes, allowing the sauce to thicken slightly.
  6. Add Cheese: Stir in 1 cup grated Parmesan cheese and 1/2 cup shredded mozzarella cheese. Continue stirring until the cheeses are melted and the sauce is smooth.
  7. Combine Chicken and Sauce: Add the diced chicken to the Alfredo sauce, stirring until the chicken is well-coated with the sauce.

Assembling the Dish:

  1. Combine Squash and Filling: Gently fold the shredded spaghetti squash into the chicken Alfredo mixture. Ensure the squash is evenly distributed throughout the sauce.
  2. Stuff the Squash: If you prefer, you can return the mixture to the original squash halves for a rustic presentation. Alternatively, you can transfer the mixture to a baking dish for a more even bake.
  3. Bake: Place the stuffed squash halves or baking dish in the oven and bake at 375°F (190°C) for 10-15 minutes, or until the top is golden and the filling is heated through.
  4. Garnish and Serve: Remove from the oven and let cool for a few minutes. Garnish with chopped fresh parsley if desired. Serve warm.

Useful Information and Tips

Ingredient Notes:

  1. Spaghetti Squash: Choose a firm, medium to large spaghetti squash for this recipe. The size will affect the baking time, so adjust accordingly.
  2. Cheese Selection: For a richer flavor, use high-quality Parmesan cheese and fresh mozzarella. Pre-grated cheeses can be used, but they may contain anti-caking agents.
  3. Cream and Broth: Heavy cream creates a rich, creamy sauce. Chicken broth helps to thin the sauce while adding flavor. For a dairy-free option, substitute with coconut milk or a dairy-free cream.

Cooking Tips:

  1. Roasting the Squash: Ensure the squash is roasted cut-side down to help it steam and become tender. The parchment paper prevents sticking and makes cleanup easier.
  2. Avoid Overcooking: Be cautious not to overcook the chicken, as it can become dry. Use a meat thermometer to ensure perfect doneness.
  3. Thickening the Sauce: If the sauce is too thin, simmer it for a few additional minutes to reduce and thicken. If too thick, add a little more chicken broth or cream to reach the desired consistency.
  4. Texture: For a more traditional Alfredo texture, you can blend a portion of the sauce to make it smoother before mixing with the chicken.

Storage and Reheating:

  1. Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. The flavors will continue to meld, making it even more delicious the next day.
  2. Reheating: Reheat in the microwave or oven until heated through. If reheating in the oven, cover with foil to prevent drying out.
  3. Freezing: This dish can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating.

Nutritional Information (Per Serving, based on 6 servings)

  • Calories: 320
  • Total Fat: 24g
  • Saturated Fat: 12g
  • Cholesterol: 110mg
  • Sodium: 600mg
  • Total Carbohydrates: 15g
  • Dietary Fiber: 5g
  • Net Carbohydrates: 10g
  • Sugars: 5g
  • Protein: 23g

SmartPoints (WW Points)

  • SmartPoints Value: 7 points per serving (based on a standard serving size and WW guidelines; values may vary based on specific ingredients).

Additional Tips:

  1. Customization: Feel free to add vegetables like spinach or mushrooms to the Alfredo sauce for extra nutrients and flavor. Simply sauté them with the garlic before adding the cream.
  2. Seasoning: Adjust the seasoning to your taste. Add a pinch of nutmeg to the sauce for a classic Alfredo flavor or a dash of red pepper flakes for a bit of heat.
  3. Serving Suggestions: This dish pairs well with a side salad or steamed vegetables. For a complete meal, consider serving with a low-carb garlic bread alternative.
  4. Meal Prep: Prepare the chicken Alfredo sauce and shredded squash ahead of time. Assemble and bake just before serving to save time on busy days.

Conclusion

Our Keto Chicken Alfredo Stuffed Spaghetti Squash recipe offers a rich, creamy, and satisfying low-carb alternative to traditional pasta dishes. With its detailed instructions and helpful tips, this guide ensures you can create a flavorful and nutritious meal that fits perfectly into your ketogenic lifestyle. Enjoy this elegant and delicious dish as a comforting weeknight dinner or a special occasion meal, and savor every bite of this keto-friendly delight.