High Protein Chicken Alfredo with Spaghetti Squash Noodles

This chicken Alfredo with spaghetti squash noodles is a lighter, low-carb twist on the classic pasta dish, blending creamy, savory flavors with nutrient-packed spaghetti squash for a satisfying meal.

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Chicken Alfredo

Why You’ll Love This Dish

  • This dish is perfect for anyone who want to eat their favorite meals but is looking for ways to eat more whole foods like vegetable’s. This meal is also great for someone looking for more ways to add in those extra grams of protein.
  • These spaghetti noodles taste amazing with the Alfredo sauce and you won’t miss the traditional pasta. You may like it even more!
  • Lets talk protein! In just 1 serving you will have anywhere from 50-60 grams of protein!
  • If pasta is your love language, give this recipe a try:)
Side angle of chicken alfredo

Ingredients Needed

  • Chicken– Whether shredded or sliced, the chicken’s juicy texture melds beautifully with the Alfredo, making this dish a cozy yet nutritious twist on a classic favorite.
  • Spaghetti Squash– When roasted, the squash transforms into tender, golden strands with a delicate bite, mimicking pasta while keeping things lighter and lower in carbs.
  • Cottage Cheese– Cottage cheese brings a delightful creaminess to chicken Alfredo with spaghetti squash noodles, offering a lighter, protein-packed alternative to traditional heavy cream.
  • Potatoes– When cooked and blended into the Alfredo, potatoes create a naturally smooth base, enhancing the sauce’s thickness without needing extra cream.
  • Onions– Their mild, aromatic quality complements the creamy richness while adding a savory note that pairs beautifully with the tender chicken and fresh herbs.
  • Olive Oil– Its healthy fats help create a smooth and luxurious mouthfeel, allowing the flavors to meld beautifully.
  • Nutritional Yeast– Packed with B vitamins, protein, and fiber, it’s a nutritional powerhouse that adds depth to the Alfredo sauce while keeping it lighter. It provides that classic, comforting “cheesy” note.
  • Parmesan Cheese- Parmesan cheese brings a savory, nutty richness to chicken Alfredo with spaghetti squash noodles, adding an authentic Italian touch to the sauce.
  • Milk– Milk brings a light creaminess to chicken Alfredo with spaghetti squash noodles, creating a smooth sauce without the heaviness of traditional cream.
  • Lemon Juice- A squeeze of lemon juice cuts through the creaminess of the Alfredo sauce, balancing the richness with a subtle acidity that awakens the palate.
  • Spices- Onion Powder, Garlic Powder, Salt, Black Pepper- A dash of garlic and onion powder adds a mellow, savory undertone, while black pepper brings a subtle kick that balances the creamy sauce.
  • Herbs- Fresh Basil, Oregano, and Parsley- These herbs not only enhance the flavor but also add a colorful, rustic charm to this healthier twist on classic Alfredo.

Step By Step

Bake Spaghetti Squash
Boil Onions and Potatoes
Alfredo spices before Onions/Potatoes
Alfredo Sauce Ingredients
Blended Alfredo Sauce
Sprinkle Chicken with Spices
Scrape Noodles out of Squash
Slice Chicken
Pour on Alfredo Sauce
Grade Parmesan Cheese and Fresh Parsley
Enjoy:)

Tips and Tricks

  • Choosing the Right Squash: Select a spaghetti squash that feels firm and heavy for its size. Look for a smooth, yellow skin without blemishes for the best flavor and texture.
  • Roasting the Squash: For perfectly cooked spaghetti squash, cut it in half lengthwise, scoop out the seeds, and roast it cut-side down at 400°F (200°C) for about 30-40 minutes. This method yields tender strands and enhances the squash’s natural sweetness.
  • Cooking the Chicken: Season your chicken breasts generously with salt, pepper, and your favorite spices before cooking. Searing them in olive oil until golden brown ensures a delicious flavor and keeps the meat juicy.
  • Homemade Alfredo Sauce: For a creamy sauce, blend cottage cheese, milk, boiled potatoes, onions, nutritional yeast, and Parmesan cheese for a lighter version. Add garlic powder, onion powder, and a touch of nutmeg for extra flavor. You can also use a bit of reserved water from the pot you boiled the potatoes and onions in to adjust the sauce’s consistency. You could also just add in more milk for a more thin sauce.
  • Adding Freshness: Incorporate fresh herbs like basil or parsley at the end of cooking for a burst of color and flavor. A squeeze of lemon juice just before serving will brighten the dish beautifully.
  • Adjusting Consistency: If your sauce is too thick, whisk in a bit more milk or chicken broth until you reach your desired consistency. If it’s too thin, simmer it a little longer to thicken.
  • Garnishing: Finish the dish with a sprinkle of grated Parmesan cheese, fresh herbs, and a drizzle of olive oil for added richness and visual appeal.
  • Meal Prep: This dish is great for meal prep! Cook extra chicken and sauce, and store them separately in the fridge. Reheat when ready to serve, and toss with freshly cooked spaghetti squash.
  • Variations: Feel free to add vegetables like spinach, broccoli, or sun-dried tomatoes for added nutrition and flavor. You can also substitute the chicken for shrimp or keep it vegetarian by adding more veggies.
  • Leftovers: Store leftovers in an airtight container in the fridge for up to three days. Reheat gently on the stovetop, adding a splash of milk to revive the sauce’s creaminess.
High Protein Chicken Alfredo with Spaghetti Squash Noodles
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High Protein Chicken Alfredo with Spaghetti Squash Noodles

Recipe by Health With AlexCourse: Dinner, LunchCuisine: ItalianDifficulty: Easy
Servings

4

servings
Prep time

29

minutes
Cooking time

45

minutes
Calories

400

kcal

This chicken Alfredo with spaghetti squash noodles is a creamy, savory twist on the classic pasta dish, offering rich flavors and a wholesome, low-carb base that’s as satisfying as it is nutritious.

Ingredients

  • 2 large Spaghetti Squash

  • 2 pounds Chicken breasts

  • 1 cup Cottage cheese

  • 1 Onion

  • 2 Potatoes

  • 2 Tablespoons Nutritional Yeast

  • 1/4 cup grated Parmesan cheese

  • 1 Teaspoon Lemon Juice (Garnish with Lemon Zest, Optional)

  • 2 Tablespoons Fresh Parsley

  • 3 Tablespoons Fresh Basil

  • 2 Tablespoons Dried Oregeno

  • 4 Tablespoons Olive Oil

  • 1/2 Teaspoon Salt

  • 1 Teaspoon Black Pepper

  • 1 Teaspoon Garlic Powder

  • 1 Teaspoon Onion Powder

  • 1/2 cup Milk

  • 1/4 Teaspoon Nutmeg (Optional)

Directions

  • Preheat your oven to 400°F (200°C).
  • Carefully slice the spaghetti squash in half lengthwise and scoop out the seeds. Drizzle with olive oil and season with salt and pepper.
  • Place either cut-side down or up on a baking sheet and roast for 35-45 minutes, or until the squash is tender and easily shredded with a fork.
  • While the squash is roasting, heat 2 tablespoon of olive oil in a skillet over medium-high heat. Season the chicken pieces with salt, pepper, garlic powder, onion powder, and 1 Tablespoon of Fresh chopped Basil then add to the skillet.
  • Sear the chicken for 4-5 minutes per side, or until golden brown and cooked through. Remove from the skillet and set aside.
  • To Make Alfredo Sauce
  • Start by boiling a large pot of water. While that reaches it boil, start by skinning the potatoes and chopping them in quarters. Chop your onion in quarters as well.
  • Once the water reaches a boil, add in the chopped potatoes and onion. Boil for 20-25 minutes or until the potatoes are soft.
  • In a blender add Milk, Cottage cheese, Parmesan cheese, Garlic powder, Onion powder, Salt, Pepper, Parsley, Oregano, 2 Tbsp Basil, 2 Tablespoons Nutritional Yeast, 1 Teaspoon Lemon Juice, Zest in 1/2 teaspoon lemon zest(optional) and nutmeg(if using).
  • Blend until smooth. Add in more milk or water from boiling the potatoes and inions to reach desired consistency. (this recipe makes a very thick consistency)
  • Plate your meal
  • Once the spaghetti squash is done, use a fork to scrape out the strands into a large bowl.
  • Add the cooked chicken and pour the Alfredo sauce over the squash. Toss until everything is well coated.
  • Garnish with fresh basil, parsley, grated parmesan< lemon zest and a squeeze of lemon juice, if desired.
  • Serve hot and enjoy!

Recipe Video

Notes

  • Roasting the Squash: Roasting spaghetti squash cut-side down helps it cook more evenly and brings out a slightly caramelized sweetness. Avoid overcooking, as it can make the strands mushy rather than noodle-like.
  • Adjusting Sauce Thickness: If your sauce is too thick, slowly blend in a bit more milk until it reaches your desired consistency. If it’s too thin, add in more cottage cheese or another boiled potato.
  • Alternative Protein Options: Feel free to swap the chicken with shrimp, turkey, or even chickpeas for a vegetarian version. Just adjust cooking times based on the protein you choose.
  • Additional Flavor Boosts: Try adding a pinch of crushed red pepper flakes for a subtle heat, or sprinkle a bit of lemon zest for extra brightness. Both enhance the flavor without overpowering the creamy Alfredo base.
  • Make It Dairy-Free: Use almond or coconut milk in place of regular milk, and substitute an additional 3 tablespoon of nutritional yeast for Parmesan cheese for a vegan-friendly option. Add in 2 additional boiled potatoes to substitute cottage cheese. The sauce will still be creamy and delicious.
  • Meal Prep and Leftovers: This dish is perfect for meal prep! Store components separately, if possible, and reheat gently. Add a splash of milk or broth to the sauce when reheating to keep it creamy.
  • Serving Suggestion: Serve with a side of fresh greens or a light salad for a complete, balanced meal that complements the richness of the Alfredo sauce.
  • Thank you to everyone reading this. I sincerely hope you enjoy and have fun making this recipe because that is what makes my heart happy and keep this Blog afloat. I’d love to see what you whip up, tag me at HealthWith.Alex on Instagram so I can see your creation! Thank You:)

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