Keto Chicken Alfredo Spaghetti Squash – Creamy, Comforting, and Low-Carb

If you miss creamy pasta on a low-carb diet, this recipe hits the spot without the carb crash. Spaghetti squash gives you those satisfying strands, and a rich Alfredo sauce ties everything together. Add tender chicken for protein and you’ve got a complete, cozy meal that tastes like a cheat but isn’t.

It’s simple enough for a weeknight and impressive enough for guests. Best of all, it’s naturally gluten-free and keto-friendly.

What Makes This Recipe So Good

• Classic flavor, low-carb twist: The cream, butter, and Parmesan deliver that unmistakable Alfredo taste, while spaghetti squash keeps carbs in check.
• One-pan vibe: Roast the squash, cook the chicken, make the sauce, then combine everything. It’s streamlined and homey.
• Protein-packed and filling: Chicken adds staying power, making this a satisfying weeknight dinner that won’t leave you snacking an hour later.
• Flexible: Works with rotisserie chicken, leftover grilled chicken, or even shrimp.

  You can also add spinach or mushrooms without changing the core recipe.

• Family-friendly: Creamy, cheesy, and mild—great for picky eaters. You won’t have to make a separate meal.

Shopping List

• 1 medium spaghetti squash (about 3–4 pounds)
• 2 tablespoons olive oil (divided)
• 1 pound boneless, skinless chicken breasts (or thighs), cut into bite-size pieces
• 1 teaspoon kosher salt (plus more to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon Italian seasoning (optional)
• 3 tablespoons unsalted butter
• 3 cloves garlic, minced
• 1 cup heavy cream
• 3/4 cup grated Parmesan cheese (plus extra for serving)
• 1/4 teaspoon ground nutmeg (optional but classic)
• 1/4 cup chicken broth (as needed to thin)
• Fresh parsley, chopped, for garnish
• Lemon wedge, for finishing (optional)

Step-by-Step Instructions

1. Preheat and prep the squash: Heat your oven to 400°F (200°C). Carefully slice the spaghetti squash in half lengthwise.

   Scoop out the seeds. Drizzle the cut sides with 1 tablespoon olive oil and season with a pinch of salt and pepper.

2. Roast to tender: Place the squash halves cut-side down on a baking sheet lined with parchment. Roast for 35–45 minutes, until the skin gives when pressed and the strands pull away easily with a fork.
3. Cook the chicken: While the squash roasts, heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat.

   Add the chicken, 1 teaspoon salt, 1/2 teaspoon pepper, and Italian seasoning if using. Cook 5–7 minutes, stirring, until browned and cooked through. Transfer to a plate and keep warm.

4. Start the Alfredo base: In the same skillet over medium heat, melt the butter.

   Add the garlic and cook 30–60 seconds until fragrant, not browned.

5. Make it creamy: Pour in the heavy cream. Bring to a gentle simmer and reduce the heat to low. Stir often for 2–3 minutes until slightly thickened.
6. Finish the sauce: Stir in the Parmesan and nutmeg.

   Keep the heat low and stir until smooth. If it gets too thick, add a splash of chicken broth to reach your preferred consistency. Taste and adjust salt and pepper.

7. Combine chicken and sauce: Return the cooked chicken and any juices to the skillet.

   Toss to coat and keep warm on the lowest heat while the squash finishes.

8. Shred the squash: When the squash is done, let it cool a few minutes. Use a fork to scrape out long strands into a large bowl. Season with a little salt and pepper if needed.
9. Bring it together: Add the squash strands to the skillet with the Alfredo chicken, or pour the sauce over the squash in the bowl.

   Toss gently to coat every strand.

10. Garnish and serve: Sprinkle with extra Parmesan and chopped parsley. A tiny squeeze of lemon brightens the richness. Serve warm.

Keeping It Fresh

• Storage: Refrigerate leftovers in an airtight container for up to 4 days.

  The sauce may thicken; that’s normal.

• Reheating: Warm gently on the stove over low heat with a splash of broth or a bit of cream to loosen. Microwave in short bursts, stirring between intervals.
• Freezing: You can freeze portions for up to 2 months, but dairy sauces can separate slightly. Reheat slowly and whisk in a little cream to restore the texture.
• Make-ahead tips: Roast the squash and cook the chicken a day ahead.

  Store separately, then make the sauce and combine just before serving for the best texture.

Health Benefits

• Low in net carbs: Spaghetti squash offers a noodle-like feel without the heavy carb load of pasta, supporting ketosis and blood sugar control.
• High in healthy fats: Heavy cream and butter provide the dietary fat that helps keep you full and satisfied on a keto plan.
• Protein for balance: Chicken brings lean protein, which supports muscle maintenance and steady energy.
• Micronutrients: Spaghetti squash contains vitamin C, B vitamins, and potassium. Garlic adds antioxidants, and parsley brings vitamin K and fresh flavor.

Pitfalls to Watch Out For

• Watery squash: Undercooked squash can be crunchy, and overcooked squash can go mushy. Aim for tender strands with a slight bite.

  If your squash seems wet, let it steam off in the bowl for a minute before saucing.

• Broken sauce: Boiling cream after adding Parmesan can cause separation. Keep the heat low and add cheese gradually, stirring constantly.
• Too much salt: Parmesan is salty. Taste your sauce before adding more salt, especially if your broth is salted.
• Overcooked chicken: Small pieces cook fast.

  Pull them as soon as they’re done to keep the texture juicy.

Alternatives

• Protein swaps: Try shrimp, salmon, rotisserie chicken, or Italian sausage. For shrimp, cook quickly in butter and garlic, then add to the sauce.
• Dairy tweaks: If you’re sensitive to dairy, use lactose-free cream and a well-tolerated hard cheese. Full dairy-free Alfredo won’t be keto-classic, but coconut cream can work in a pinch with nutritional yeast for cheesy notes.
• Add-ins: Stir in sautéed mushrooms, baby spinach, or steamed broccoli.

  Keep portions modest to maintain the sauce-to-squash ratio.

• Extra rich: Whisk in 2 ounces of softened cream cheese for a thicker, ultra-creamy sauce.
• Spice it up: Add red pepper flakes or a pinch of cayenne for gentle heat.

FAQ

How do I cut spaghetti squash safely?

Place a kitchen towel under the squash so it doesn’t roll. Use a sharp chef’s knife to score around the middle lengthwise, then press down firmly to split. You can also microwave the whole squash for 3–4 minutes to soften the skin before cutting.

Can I use pre-cooked chicken?

Yes.

Shredded rotisserie chicken or leftover grilled chicken works well. Warm it in the sauce just until heated through so it stays tender.

Is this truly keto?

Yes, when served as written. Spaghetti squash has more carbs than zucchini, but it’s still relatively low.

Portion control matters. Keep the sauce rich and avoid starchy add-ins to stay within your macros.

Can I make the sauce lighter?

You can thin the cream with chicken broth to reduce richness, but the result will be less velvety. If you want fewer calories without losing body, use a bit less butter and add a touch of cream cheese for thickness.

How do I prevent stringy or mushy squash?

Bake cut-side down and check at 35 minutes.

The fork should glide, creating strands that hold together. If water pools in the squash, drain it before scraping to avoid a watery dish.

What Parmesan should I use?

Freshly grated Parmesan melts smoothly and tastes better than pre-shredded. If possible, grate from a wedge.

Pecorino Romano can be mixed in for a sharper edge.

Can I make this in the squash “boats”?

Absolutely. Toss the squash strands with the Alfredo chicken, then pile everything back into the shells. Top with extra Parmesan and broil for 1–2 minutes until lightly browned.

In Conclusion

Keto Chicken Alfredo Spaghetti Squash brings classic comfort food to a low-carb table without sacrificing flavor.

The creamy sauce, tender chicken, and silky squash strands work together like a cozy pasta night—minus the pasta. Keep the heat gentle, season thoughtfully, and don’t rush the squash. With a few simple steps, you’ll have a satisfying dinner that feels special and fits your goals.