There’s something irresistibly cozy about Tuscan Chicken and Spaghetti Squash — creamy, garlicky, and packed with flavor, yet surprisingly light and low in carbs. This wholesome twist on a classic Italian favorite delivers everything you love about creamy pasta without the heaviness. Tender bites of chicken mingle with strands of golden spaghetti squash, all enveloped in a luscious Parmesan cream sauce infused with sun-dried tomatoes and spinach.
Unlike traditional pasta, spaghetti squash offers a naturally gluten-free and nutrient-rich base that soaks up every bit of the Tuscan-inspired sauce. Whether you’re following a low-carb lifestyle, cooking for family, or just craving something indulgent but healthy, this dish checks every box for taste, texture, and simplicity.
This content is for educational purposes only and does not replace professional veterinary or nutritional advice.
Table of Contents
Why You’ll Love This Tuscan Chicken and Spaghetti Squash Recipe
This Tuscan Chicken and Spaghetti Squash recipe is one of those rare dishes that feels indulgent but fits beautifully into a balanced diet. It’s rich, creamy, and bursting with the deep Mediterranean flavors of garlic, Parmesan, and sun-dried tomatoes — yet naturally low in carbs and gluten-free.
Here’s why this recipe deserves a regular spot on your dinner rotation:
- Light yet satisfying: Spaghetti squash creates a pasta-like texture without the heaviness of traditional noodles.
- High in protein: Each serving delivers lean, flavorful chicken paired with a creamy sauce that’s both filling and energizing.
- Keto- and family-friendly: Even picky eaters love this dish, making it perfect for weeknight dinners.
- Quick to prepare: From start to finish, it’s ready in about 40 minutes — great for busy evenings.
- Meal-prep ready: You can cook the squash or chicken ahead to cut your cooking time in half.
If you love healthy pasta alternatives, you’ll also enjoy exploring our Spaghetti Squash Recipe for more inspiration.
Key Ingredients and Smart Substitutions
The secret to an unforgettable Tuscan Chicken and Spaghetti Squash lies in the balance of creamy richness, savory herbs, and vibrant vegetables. Each ingredient contributes to the comforting, restaurant-quality flavor this recipe delivers — yet it’s all made with wholesome, accessible foods.
Main Ingredients
- Spaghetti Squash: The star of the show. When cooked, its golden strands mimic angel hair pasta but with a mild flavor and fewer carbs.
- Chicken: Boneless, skinless chicken breast is ideal for lean protein. You can also use chicken thighs for extra tenderness or leftover rotisserie chicken for convenience.
- Garlic and Shallot: These aromatic essentials build a deep, savory base.
- Sun-Dried Tomatoes: Add tangy, concentrated flavor and classic Tuscan flair. Choose oil-packed for richness or dry-packed for lower fat.
- Baby Spinach: A fresh, nutrient-dense addition that balances the creamy sauce.
- Parmesan Cheese: For that signature salty, nutty finish. Always grate it fresh for best texture and melt.
- Butter and Heavy Cream: Create the silky sauce that ties everything together.
Substitution Ideas
- Dairy-Free: Replace butter with olive oil and heavy cream with full-fat coconut milk for a subtle tropical twist.
- Low-Fat: Use half-and-half instead of cream, or reduce butter slightly.
- Extra Veggies: Add mushrooms, zucchini ribbons, or roasted red peppers for variety.
- Protein Swap: Try shrimp, turkey, or tofu for alternative versions with similar results.
For another colorful Italian-inspired twist, try our Green Spaghetti — a vibrant, herb-packed dish perfect for spring and summer menus.
This content is for educational purposes only and does not replace professional veterinary or nutritional advice.
How to Cook the Perfect Spaghetti Squash
Mastering spaghetti squash is the key to getting that delicate, noodle-like texture that makes this Tuscan Chicken and Spaghetti Squash recipe so satisfying. You can cook it in the microwave for speed or roast it in the oven for flavor — both methods work beautifully depending on your time and taste preferences.
Microwave Method (Quickest)
- Pierce the squash several times with a sharp knife to release steam.
- Place it on a microwave-safe plate and cook on high for 8–12 minutes, depending on size.
- Let it cool slightly, then cut it in half lengthwise.
- Scoop out the seeds and use a fork to pull the strands into “spaghetti.”
Pro Tip: Cooking it whole prevents it from drying out — perfect for tender, stringy squash.
Oven-Roasted Method (Best Flavor)
- Preheat the oven to 400°F (200°C).
- Cut the squash in half lengthwise and remove the seeds.
- Brush the inside with olive oil and season lightly with salt and pepper.
- Place the halves cut-side down on a baking sheet and roast for 40–50 minutes, or until fork-tender.
- Allow to cool slightly, then scrape the flesh into strands.
Chef’s Tip: Roasting caramelizes the squash slightly, adding a deeper, nutty flavor that complements the creamy Tuscan sauce.
For more creative ways to prepare this versatile veggie, explore our full Spaghetti Squash Recipe, where we break down techniques for flavor-packed results every time.
Step-by-Step: Making Creamy Tuscan Chicken Sauce
Once your spaghetti squash is ready, it’s time to prepare the creamy, flavor-packed sauce that makes this Tuscan Chicken and Spaghetti Squash so irresistible. This part comes together quickly, so have your ingredients prepped before you start cooking.
1. Cook the Chicken
- Cut your boneless, skinless chicken into bite-sized pieces.
- Season with salt, pepper, and Italian seasoning.
- In a large skillet, melt 1 tablespoon of butter over medium-high heat.
- Add the chicken and cook until golden and no longer pink inside, about 6–7 minutes.
- Remove the chicken from the pan, place it on a plate, and cover to keep warm.
2. Sauté the Aromatics
- In the same pan, melt the remaining 1 tablespoon of butter.
- Add minced garlic and shallot, cooking for 1–2 minutes until fragrant.
- Stir in sun-dried tomatoes and cook for another minute to infuse the oil with their rich flavor.
3. Make the Cream Sauce
- Pour in 1 cup of heavy cream, stirring gently until hot and bubbly.
- Turn off the heat and stir in freshly grated Parmesan cheese until smooth.
- Add baby spinach, letting the residual heat wilt the leaves perfectly.
4. Combine Everything
- Return the cooked chicken and any juices to the pan.
- Add the spaghetti squash strands and toss gently to coat everything in the creamy sauce.
- Adjust seasoning with salt and pepper as needed.
Chef’s Tip: For an extra luxurious finish, top with more grated Parmesan and a sprinkle of crushed red pepper flakes before serving.
If you enjoy creamy pasta alternatives, try our White Spaghetti Bolognese next — it’s another silky, satisfying way to enjoy Italian flavors with a lighter twist.
Combine and Serve
Now that your creamy sauce and tender spaghetti squash are ready, it’s time to bring your Tuscan Chicken and Spaghetti Squash together for a meal that’s as beautiful as it is satisfying.
1. Combine the Components
- Add the cooked spaghetti squash to the skillet with the Tuscan cream sauce and chicken.
- Use tongs to gently toss everything together until the squash strands are fully coated and evenly mixed with the sauce.
- Let it simmer for 1–2 minutes on low heat so the flavors meld beautifully.
2. Garnish and Presentation
- Sprinkle with fresh parsley or extra Parmesan cheese for a classic Italian finish.
- For a touch of heat, add a pinch of red pepper flakes.
- Serve hot right out of the skillet or portion into bowls for a cozy, home-style presentation.
3. Pairing Ideas
To create a complete meal, serve this creamy dish alongside:
- A crisp green salad with lemon vinaigrette
- Roasted asparagus or broccoli
- A slice of garlic butter keto bread
If you enjoy exploring flavorful pasta variations, you’ll love our Pistachio Pesto Pasta — a nutty, aromatic alternative that pairs beautifully with grilled chicken or seafood.
Nutrition Benefits of Spaghetti Squash
Beyond its delicious, pasta-like texture, spaghetti squash is one of the healthiest vegetables you can add to your plate. In this Tuscan Chicken and Spaghetti Squash recipe, it replaces traditional noodles with a lighter, nutrient-dense option that supports energy, digestion, and balanced eating.
Why Spaghetti Squash is a Smart Swap
- Low in Carbohydrates: With only about 7 grams of net carbs per cup, spaghetti squash is ideal for low-carb or keto lifestyles.
- Rich in Fiber: The natural fiber keeps you full longer and supports healthy digestion.
- Packed with Vitamins: It’s a great source of vitamins A, C, B6, and folate, which support immune and metabolic health.
- Hydrating and Low-Calorie: Over 90% water, spaghetti squash helps with hydration while keeping calories low.
Balanced with Protein and Healthy Fats
When paired with lean chicken, Parmesan, and spinach, this dish delivers a complete balance of macronutrients:
- Protein for muscle maintenance
- Healthy fats from butter and olive oil for satiety
- Micronutrients from vegetables and herbs for antioxidant benefits
If you’re looking for more creative ways to enjoy healthy pasta alternatives, explore our Green Spaghetti — it’s packed with fresh herbs and healthy fats for another nutrient-forward twist.
What to Serve With Tuscan Chicken and Spaghetti Squash
The beauty of Tuscan Chicken and Spaghetti Squash is that it can easily stand on its own as a satisfying main dish — but it also pairs beautifully with light, fresh sides that complement its creamy richness. Whether you’re serving it for a cozy weeknight dinner or a special weekend meal, these pairing ideas will complete your plate perfectly.
Fresh and Flavorful Side Dishes
- Crisp Green Salad: A simple arugula or mixed greens salad with lemon vinaigrette adds a refreshing contrast.
- Roasted Vegetables: Try roasted broccoli, asparagus, or bell peppers for extra color and fiber.
- Garlic Parmesan Mushrooms: Their earthy flavor enhances the Tuscan sauce beautifully.
Low-Carb Companions
- Cauliflower Breadsticks: Perfect for soaking up extra sauce.
- Zucchini Ribbons: A second veggie “pasta” option that complements the dish’s lightness.
- Keto Garlic Bread: Adds comfort without carbs.
Wine Pairings
If you’re serving adults, a crisp Chardonnay or Pinot Grigio pairs wonderfully with the creamy Parmesan sauce.
For more Italian-inspired ideas, check out:
- White Spaghetti Bolognese — a velvety take on the classic.
- Pistachio Pesto Pasta — a nutty, vibrant dish with a fresh herbal aroma.
- Green Spaghetti — packed with spinach and basil for a bright twist.
Storage and Food Safety Tips
Proper storage keeps your Tuscan Chicken and Spaghetti Squash safe, flavorful, and creamy for days after cooking. Because this dish contains cooked poultry and dairy, it’s important to handle leftovers correctly to prevent spoilage.
Cooling and Storage
- Allow the dish to cool to room temperature (within 2 hours) before storing.
- Transfer leftovers into shallow, airtight containers to ensure even cooling.
- Store in the refrigerator for up to 3–5 days.
- For longer preservation, freeze portions in airtight containers or freezer bags for up to 2 months.
Safe Reheating
- Reheat only the amount you plan to eat to maintain texture and flavor.
- Warm gently on the stovetop over low heat, adding a splash of milk, cream, or broth to restore the sauce’s creaminess.
- If using a microwave, heat in 30-second intervals, stirring between cycles to prevent uneven heating.
- Always ensure the internal temperature of reheated chicken reaches 165°F (74°C) for safety.
Freezer-Friendly Tips
- Freeze in single portions for quick lunches.
- Thaw overnight in the refrigerator before reheating.
- Avoid reheating from frozen — it can cause the sauce to separate.
Following these steps helps preserve the creamy, rich texture of your Tuscan sauce while keeping your meal both safe and delicious.
Love easy, flavorful dishes? Don’t miss a single bite! 🍴
Join us on Pinterest for beautiful food boards, clever meal prep hacks, and family favorites.
Let’s cook up something amazing together!
FAQs About Tuscan Chicken and Spaghetti Squash
Here are some of the most common questions readers ask about making and enjoying Tuscan Chicken and Spaghetti Squash, answered with practical cooking and nutrition tips.
1. Is spaghetti squash a good substitute for pasta?
Yes! Spaghetti squash has a naturally mild flavor and a tender, noodle-like texture that works perfectly as a low-carb pasta alternative. It’s high in fiber, gluten-free, and takes on the flavor of whatever sauce it’s paired with.
2. Can I make this recipe dairy-free?
Absolutely. Replace the butter with olive oil and swap heavy cream for full-fat coconut milk. You can also use nutritional yeast or vegan Parmesan to keep that savory, cheesy flavor.
3. Can I use pre-cooked chicken or leftovers?
Yes — this is a great way to use leftover rotisserie chicken or grilled chicken breasts. Simply stir it into the sauce near the end of cooking to heat through without drying out.
4. How can I make this recipe even lower in calories?
Use half-and-half instead of heavy cream, reduce the butter slightly, and choose grilled chicken breast. You can also add extra spinach or roasted vegetables to increase volume without many calories.
5. Can I meal-prep this dish for the week?
Definitely. Store pre-cooked spaghetti squash, chicken, and sauce separately in airtight containers. Combine and reheat portions as needed for fresh, creamy meals throughout the week.
6. What other recipes pair well with this one?
If you’re looking to expand your Italian-inspired meal plan, try:
White Spaghetti Bolognese for a velvety, lighter take on the classic.
Green Spaghetti for a fresh, spinach-based pasta alternative.
Pistachio Pesto Pasta for a rich, nutty flavor contrast.
Tuscan Chicken and Spaghetti Squash (Creamy Low-Carb Comfort Food)
Creamy, low-carb Tuscan Chicken and Spaghetti Squash made with tender chicken, sun-dried tomatoes, spinach, and Parmesan in a rich garlic sauce.
- Prep Time: 15 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 4 servings 1x
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
Ingredients
1 medium spaghetti squash
1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
Salt and black pepper to taste
1 tsp Italian seasoning
2 tbsp butter, divided
4 cloves garlic, minced
1 shallot, minced
2 tbsp sun-dried tomatoes, julienne cut (packed in oil, drained)
1 cup heavy cream
1/3 cup Parmesan cheese, freshly grated
3 oz baby spinach
Fresh parsley, chopped (optional garnish)
Instructions
1. Pierce squash and microwave 8–12 minutes until tender. Cut, seed, and scrape strands.
2. Season chicken with salt, pepper, and Italian seasoning.
3. Melt 1 tbsp butter in a skillet, cook chicken 6–7 minutes until done, then set aside.
4. Add remaining butter, sauté garlic and shallot for 2 minutes.
5. Stir in sun-dried tomatoes; cook 1 minute more.
6. Add heavy cream and simmer until thickened.
7. Stir in Parmesan and spinach until wilted.
8. Return chicken to the pan and add spaghetti squash; toss to coat.
9. Garnish with parsley and serve warm.
Notes
Cook spaghetti squash ahead of time to save prep minutes.
Substitute heavy cream with coconut milk for dairy-free version.
Store leftovers in airtight container up to 5 days or freeze for 2 months.
Nutrition
- Serving Size: 1 plate
- Calories: 510
- Sugar: 10g
- Sodium: 344mg
- Fat: 34g
- Saturated Fat: 20g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 5g
- Protein: 32g
- Cholesterol: 161mg
