Description
The ultimate comforting, low-carb alternative to traditional pasta. Utilizing the natural, spaghetti-like strands of roasted squash and a clever, lighter Alfredo sauce made with Greek yogurt and cream cheese, these ‘squash boats’ are high in protein and nutrients while remaining incredibly creamy and satisfying.
Ingredients
Spaghetti Squash
- 1 medium spaghetti squash (4–5 lbs)
- 1 tbsp olive oil
Lighter Alfredo Sauce
- 1 cup plain Greek yogurt, 1 cup low-sodium chicken stock
- 1/2 cup fresh Parmesan, 1/4 cup softened cream cheese
- 2 tbsp unsalted butter, 1/2 tbsp minced garlic
- 2 tsp cornstarch (mixed with 1 tbsp water)
- 1 tsp each: dried basil, oregano, parsley, plus salt/pepper
Add-ins & Toppings
- 8 oz cooked chicken breast (cubed)
- 2 cups baby spinach, 1 cup shredded mozzarella
Instructions
Roast: Preheat oven to 400°F. Halve squash, remove seeds, brush with oil, and bake flesh-side down for 45–55 mins until soft. Flip over and lower oven to 350°F.
Sauce: Sauté garlic in butter. Whisk in stock and cornstarch slurry; bring to a boil then reduce heat. Stir in cream cheese and Parmesan until smooth. Whisk in herbs and Greek yogurt.
Combine: Fold chicken and spinach into the sauce until spinach wilts. Shred the squash interior with a fork.
Stuff & Bake: Distribute the mixture into the squash halves. Top with mozzarella and bake for 5–10 mins until bubbly (broil for the last 2 mins).
Notes
Flesh-Side Down: Roasting the squash face-down is essential; it traps steam inside to hydrate the strands and prevents the edges from drying out during the long roast.
The Squeeze Test: If the shell gives easily under light pressure (using a mitt!), the strands inside are perfectly tender and ready to be shredded.
Yogurt Science: Use Greek yogurt for maximum thickness. If the sauce becomes too viscous after combining, whisk in a tablespoon of extra broth to achieve your preferred creamy consistency.
- Prep Time: 15 minutes
- Cook Time: 1 hour
- Category: Main Course
- Method: Roasting / Stovetop Sauce
- Cuisine: Italian-American Fusion
Nutrition
- Serving Size: 1/2 squash boat
- Calories: 445
- Sugar: 8
- Sodium: 620
- Fat: 26
- Saturated Fat: 15
- Unsaturated Fat: 11
- Trans Fat: 0
- Carbohydrates: 18
- Fiber: 4
- Protein: 38
- Cholesterol: 110
Keywords: chicken alfredo spaghetti squash, low carb alfredo, spaghetti squash boats, healthy italian dinner, greek yogurt alfredo sauce