Spaghetti Squash Alfredo with Grilled Chicken Recipe | Under 500 Calories

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Transform your dinner routine with this delightful Spaghetti Squash Alfredo with Grilled Chicken recipe. This low-carb pasta alternative delivers a creamy, protein-packed meal that’s under 500 calories per serving. By swapping traditional pasta for roasted spaghetti squash, this gluten-free dish offers a healthier twist on the classic Alfredo, making it a perfect choice for those following a low-carb or keto lifestyle.

The recipe combines the best of both worlds – tender spaghetti squash and a lightened-up Alfredo sauce, complemented by juicy grilled chicken for a well-balanced and satisfying meal. With a focus on fresh, wholesome ingredients like olive oil, butter, cream cheese, and Parmesan, this dish delivers a creamy texture and a flavor profile that will have your taste buds dancing.

Why This Healthy Alfredo Alternative Will Become Your New Favorite

Spaghetti squash is the perfect low-carb, vegetable-based alternative to traditional pasta, and it’s the star of this lightened-up Alfredo dish. Not only is it significantly lower in calories and carbs, but it also packs a nutritional punch, making it an ideal choice for those following a keto diet or simply looking to enjoy a comfort food meal without the guilt.

Benefits of Choosing Spaghetti Squash Over Traditional Pasta

• Spaghetti squash contains only 42 calories per cup, compared to 221 calories in regular pasta.
• It’s high in fiber, vitamins, and minerals, providing a more nutrient-dense option.
• Swapping out pasta for spaghetti squash reduces the overall calorie and carbohydrate content of the dish.

Nutritional Profile and Calorie Breakdown

This vegetable noodle dish is a nutritional powerhouse, with just 282 calories per serving. It boasts 23g of protein, 9g of fat, and a mere 20g of carbohydrates, making it an excellent choice for those following a low-carb or keto-friendly lifestyle. The reduced calorie and carb count allow you to indulge in this comfort food lightened up recipe without derailing your diet.

Perfect for Low-Carb and Keto Diets

With only 8g of net carbs per serving, this easy weeknight dinner is a dream come true for those on a keto diet. The spaghetti squash base provides a satisfying, low-carb alternative to traditional pasta, while the creamy Alfredo sauce and tender grilled chicken add flavor and protein to create a truly balanced and nutritious meal.

Essential Ingredients and Equipment Needed

To create the delectable Spaghetti Squash Alfredo with Grilled Chicken recipe, you’ll need a few essential ingredients and kitchen tools. The key healthy dinner ingredients include spaghetti squash, boneless, skinless chicken breasts, shallots, garlic, 2% milk or unsweetened almond milk, Parmesan cheese, and mozzarella cheese. You’ll also want to have a selection of herbs and spices on hand, such as black pepper, salt, and dried parsley, to season the dish.

As for the kitchen essentials for low-carb cooking, you’ll need a large chef’s knife to cut the spaghetti squash, a baking sheet for roasting the squash, and a large skillet for cooking the chicken and preparing the creamy Alfredo sauce. You may also find it helpful to have mixing bowls, a whisk, and other basic kitchen utensils at the ready.

For added nutrition, consider including fresh spinach or broccoli florets as optional ingredients. These leafy greens and cruciferous vegetables will not only boost the dish’s vitamin and mineral content but also provide a delightful contrast of textures and flavors.

Spaghetti Squash Alfredo with Grilled Chicken

How to Perfectly Roast Spaghetti Squash

Roasting spaghetti squash is the key to achieving the perfect base for this lightened-up Alfredo dish. Preheat your oven to 400°F and place the whole spaghetti squash on a baking sheet. Roast the squash for 35-40 minutes, depending on its size, until it’s tender and easily pierced with a fork. Once cooled, slice the squash in half lengthwise and scoop out the seeds. Use a fork to gently shred the flesh into long, spaghetti-like strands.

Creating the Creamy Lightened-Up Alfredo Sauce

To make the Alfredo sauce, start by sautéing some minced garlic in a skillet. Then, add low-fat milk, low-fat cream cheese, Parmesan cheese, and plain Greek yogurt. Whisk the ingredients together until the sauce has a smooth, creamy texture. Thicken the sauce with a bit of cornstarch or flour if needed. The result is a lightened-up Alfredo sauce that’s just as rich and indulgent as the original, but with fewer calories and less fat.

Grilling and Preparing the Chicken

For the grilled chicken, you can either grill the chicken breasts whole or cut them into bite-sized pieces before cooking. Season the chicken with your favorite spices and grill over medium-high heat until cooked through, about 6-8 minutes per side for whole breasts or 4-6 minutes for the cubed pieces. Alternatively, you can use pre-cooked rotisserie chicken for added convenience.

Once the roasted spaghetti squash, lightened-up Alfredo sauce, and grilled chicken are all prepared, it’s time to assemble the dish. Toss the spaghetti squash strands with the creamy Alfredo sauce and top with the grilled chicken. Garnish with a sprinkle of Parmesan cheese and fresh parsley, if desired. Enjoy this delicious and nutritious twist on a classic Alfredo dish!

Step-by-Step Assembly Instructions

Preparing this one-pan spaghetti squash alfredo with grilled chicken recipe is a breeze. After roasting the spaghetti squash and grilling the chicken, simply follow these easy recipe instructions to assemble the dish:

1. Using a fork, gently scrape out the spaghetti-like strands from the roasted spaghetti squash halves.
2. In a large bowl, combine the spaghetti squash strands with the creamy lightened-up alfredo sauce.
3. Add the grilled chicken pieces to the squash-sauce mixture and gently toss to coat everything evenly.
4. Transfer the spaghetti squash alfredo with chicken to a baking dish or the original spaghetti squash boats.
5. Top with shredded mozzarella cheese and broil for 2-3 minutes until the cheese is melted and lightly browned.
6. Garnish with fresh chopped parsley before serving.

This one-pan meal assembly makes for an easy, flavorful, and healthy dinner that’s ready in no time. The spaghetti squash provides a low-carb, high-fiber pasta alternative, while the grilled chicken and creamy alfredo sauce create a satisfying meal that’s under 500 calories per serving.

Storage Tips and Reheating Guidelines

Enjoy the delectable Spaghetti Squash Alfredo with Grilled Chicken dish, but don’t let those leftovers go to waste! With a few simple tips, you can savor every last bite and ensure your meal prep ideas stay fresh and flavorful.

Best Practices for Keeping Leftovers Fresh

To keep your Spaghetti Squash Alfredo with Grilled Chicken leftovers at their best, store them in an airtight container in the refrigerator for up to 3 days. This will help lock in the moisture and prevent the dish from drying out.

How to Reheat Without Sacrificing Texture

When it’s time to enjoy your leftovers, there are a couple of easy options to ensure the texture remains creamy and the spaghetti squash retains its perfect al dente bite. For the best results, reheat the dish in the oven at 300°F until warmed through, about 15-20 minutes. Alternatively, you can quickly reheat it in the microwave, but be sure to add a splash of milk or broth to the container to prevent the sauce from drying out.

Avoid freezing this dish, as the delicate texture of the spaghetti squash and the creamy Alfredo sauce may not hold up well to the freezing process. Stick to refrigerating your leftovers for the best quality and taste when reheating.

By following these simple storage and reheating tips, you can savor every last bite of your Spaghetti Squash Alfredo with Grilled Chicken and make the most of your meal prep efforts. Enjoy your leftovers with confidence, knowing you’re preserving the delicious flavors and textures that make this dish a new favorite.

Conclusion

This healthy Alfredo alternative offers a delightful, low-calorie comfort food option that proves eating well doesn’t mean sacrificing taste or satisfaction. Spaghetti squash, with its rich flavor and impressive nutritional profile, serves as the perfect base for this creamy Alfredo dish. By pairing it with tender grilled chicken, the result is a protein-packed meal that satisfies cravings while aligning with a healthy lifestyle.

Whether you’re following a low-carb or keto diet, or simply looking to enjoy a guilt-free version of a classic comfort food, this Spaghetti Squash Alfredo with Grilled Chicken delivers on both flavor and nutrition. With its array of beneficial vitamins, minerals, and fiber, spaghetti squash makes for a nutritious alternative to traditional pasta, while the lightened-up Alfredo sauce provides the creamy indulgence you crave.

So why not give this delicious and healthy recipe a try? Savor the comforting flavors of Alfredo, explore the versatility of spaghetti squash, and enjoy a satisfying meal that aligns with your wellness goals. This dish is sure to become a new favorite in your culinary repertoire.

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