How to Make Spaghetti Squash Chicken Parm - A Step-by-Step Guide

Spaghetti squash is a versatile and delicious alternative to pasta, and when paired with tender chicken and tangy marinara sauce, it makes for a fantastic meal. This Spaghetti Squash Chicken Parm recipe takes all the flavors of traditional chicken parmesan and gives them a healthy twist by using spaghetti squash instead of pasta. It's a great way to lighten up a classic dish without sacrificing any of the flavor.

When cooked, spaghetti squash separates into long, thin strands that res...

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Ingredients

  • 1 (3 pound) spaghetti squash, halved lengthwise and seeded
  • extra-virgin olive oil cooking spray
  • 2 large egg whites
  • ½ cup blanched almond flour
  • 2 tablespoons shredded Parmesan cheese
  • sea salt and ground black pepper to taste
  • 5 (5 ounce) skinless, boneless chicken breasts, pounded flat
  • 1 tablespoon extra-virgin olive oil
  • 1 (28 ounce) can fire-roasted diced tomatoes
  • 2 tablespoons minced garlic
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon Italian seasoning

Information

  • Prep Time: 25 mins
  • Cook Time: 45 mins
  • Total Time: 1 hr 10 mins
  • Servings: 5
  • Yield: 5 servings

  • Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
  • Spray spaghetti squash flesh with cooking spray, then place cut-sides down on the prepared baking sheet. Cover with foil.
  • Roast in the preheated oven until tender when pierced with a fork, 40 to 45 minutes.
  • After the squash has been cooking for about 20 minutes, place egg whites in a shallow bowl. Combine almond flour, Parmesan cheese, salt, and pepper in a second bowl.
  • Dip each chicken breast in egg whites, then move to flour mixture and coat completely.
  • Heat olive oil in a large saute pan over medium heat. Add chicken breasts and cook until they begin to brown slightly, about 7 minutes. Flip and cook until golden brown on the other sides, 7 to 8 more minutes.
  • As the chicken is cooking, combine tomatoes, garlic, parsley, and Italian seasoning in a large saucepan over medium-low heat; cook until hot, 7 to 10 minutes.
  • Remove squash from the oven and use a fork to shred the flesh directly into the sauce. Mix until well coated and heated through, about 5 minutes.
  • Spoon squash-sauce mixture onto 5 plates and top each with a chicken breast.
  • Nutrition

    382 cal.

    • Total Fat: 15g
    • Saturated Fat: 3g
    • Cholesterol: 82mg
    • Sodium: 802mg
    • Total Carbohydrate: 29g
    • Dietary Fiber: 3g
    • Total Sugars: 1g
    • Protein: 37g
    • Vitamin C: 18mg
    • Calcium: 146mg
    • Iron: 3mg
    • Potassium: 751mg