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A fully assembled bowl of diced chicken thighs, spaghetti squash, and a cottage cheese Alfredo sauce.
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Chicken Alfredo Spaghetti Squash: Lighter Version (Made with Cottage Cheese)

A lighter take on a traditional chicken alfredo spaghetti squash recipe. Using cottage cheese instead of heavy cream and roasted garlic to elevate this dish to the next level. It's creamy, tasty and super healthy! It's actually quite simple to make with just 7 ingredients. {Gluten-Free}
Course Main Course
Cuisine Italian
Keyword chicken alfredo, chicken alfredo spaghetti squash, creamy spaghetti squash, high protein recipe, how to cut a spaghetti squash, spaghetti squash recipe
Prep Time 5 minutes
Cook Time 45 minutes
Total Time 50 minutes
Servings 4 people
Calories 339kcal
Author Alex Evink, MS, RD

Equipment

  • 1 saucepan
  • 1 blender or food processor
  • 2 baking sheets
  • 1 Knife
  • 1 Cutting Board

Ingredients

  • 1 large spaghetti squash
  • 1 cup 2% cottage cheese, or higher milkfat
  • 4-6 cloves garlic
  • 1/3 cup chicken broth plus, more as needed
  • 1/2 cup parmesan cheese add more to thicken sauce
  • 1/2-1 cup frozen peas
  • 1-1.5 pounds chicken thighs or breasts rotisserie chicken works, too!
  • 1 Tbsp. Avocado oil or spray
  • 1 tsp Garlic powder, salt, pepper, and Italian seasoning
  • 1/2 large onion, minced optiona;l

Instructions

  • Assemble all ingredients and equipment. Preheat the oven to 400 degrees Fahrenheit.
  • Cut the spaghetti squash crosswise. Scoop out the pulp and seeds. Spray with avocado oil. Season the inner squash with garlic powder, salt and pepper. Season the chicken thighs with the same spices.
  • Place squash cut side down on a baking sheet lined with parchment paper, with two cloves of garlic underneath each half. Place in oven for 30-35 minutes. The squash strands should be easy to pull away with a fork but not mushy.
    Cook chicken thighs per your preference. I prefer to use an air-fryer while the squash is cooking.
  • Once squash is done cooking, let is rest on its side for 10-20 minutes.
  • Combine chicken broth, roasted garlic, and cottage cheese in a blender. Blend until smooth.
  • Saute diced onion in a pan on medium heat for about 4-5 minutes, until the onions start to soften. Turn the heat down to low and add the cottage cheese, broth and garlic mixture to the pan. Stir in the peas. Let the mixture heat, stirring often.
  • After about 3-4 minutes, incorporate most of the parmesan cheese - leaving a little bit to garnish when the dish is complete. Let it simmer for about 5 minutes, stirring occasionally. Season the sauce with salt, pepper, and garlic powder to taste. 
  • Using a fork, pull the spaghetti squash strands away from the outside of the squash and towards the middle.
  • Combine the sauce with the squash. Slice chicken and add to pan, or serve on top of each bowl. Garnish with parmesan on top! Enjoy!
  • Add more chicken broth if the sauce seems too thick. Add more parmesan if the sauce seems too thin. A tablespoon of cornstarch can also thicken up the sauce.

Notes

339 calories, 43 grams of protein per serving. 
Nutrition Facts
Servings: 4
Amount per serving  
Calories 339
% Daily Value*
Total Fat 12.8g 16%
Saturated Fat 4.9g 24%
Cholesterol 115mg 38%
Sodium 468mg 20%
Total Carbohydrate 12.7g 5%
Dietary Fiber 1.2g 4%
Total Sugars 2.3g  
Protein 43.1g  
Vitamin D 0mcg 0%
Calcium 197mg 15%
Iron 2mg 12%
Potassium 444mg 9%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Nutrition

Calories: 339kcal