• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About
  • Subscribe
  • Recipes
  • Categories Index

Mindfully Healthy Living

menu icon
go to homepage
  • About
  • Subscribe
  • Recipes
  • Categories Index
subscribe
search icon
Homepage link
  • About
  • Subscribe
  • Recipes
  • Categories Index
×
Home » Recipes » Keto & Sugar-Free Lifestyle: Recipes and Information

Published: Jul 27, 2023 · Modified: Sep 7, 2023 by Natalie Perry · This post may contain affiliate links · 2 Comments

Easy Keto Chicken Alfredo Spaghetti Squash Recipe

4 shares
  • Facebook
  • Twitter
  • Email
  • Print
Jump to Recipe

Indulge in a delectable low-carb delight with our Easy Keto Chicken Alfredo Spaghetti Squash Recipe! This scrumptious dish features organic grilled or oven-baked tender chicken breasts paired with luscious Primal Kitchen Alfredo Sauce, all atop a bed of perfectly cooked spaghetti squash. It is the ultimate comfort food! Get ready to savor the rich flavors and wholesome goodness of this keto-friendly masterpiece that will leave you and the whole family wanting more! 

A closeup photo of chicken alfredo on a teal plate. Cooked spaghetti squash is topped with a creamy tan alfredo sauce mixed with chunks of chicken breast. On top is a line of sliced chicken breast garnished with freshly chopped parsley. Next to the main dish is a swirl of cooked asparagus drizzled in avocado oil and seasoned with salt and pepper. this …
Jump to:
  • Setting Intentions
  • Ingredients
  • Instructions
  • Top Tip
  • Cooking Spaghetti Squash
  • Other Keto Articles
  • Pairing
  • Substitutions and Variations
  • Storage
  • Equipment
  • Recipe
  • Recipe
  • FAQ
  • Food Safety
  • Comments

Whether you are switching to a low-carb or ketogenic diet and lifestyle or simply trying to eat less carbs and more whole foods, this recipe is a great start.

 In fact, it was one of our family's first creations! You do not have to give up all of your favorite comfort food recipes.

When eating a clean keto diet or recipes, sometimes it just takes a few simple healthy whole-food swaps to make your old favorite recipes your new favorite recipes! Chicken Alfredo is definitely something we weren't ready to give up.

 When learning to eat a diet without processed foods, we learned to read the ingredients on the back of our favorite foods and found that many of our go-to jars of sauce had tons of added sugars, preservatives, and unhealthy oils that were likely contributing to fatigue, inflammation, and more.

So, we sought to find a low-carb creamy Alfredo sauce that had the best ingredients.

After trying a few, we found Primal Kitchen and it did not disappoint! You can also make your own homemade alfredo sauce! But in a pinch, it's nice to have a go-to brand that checks all the boxes and tastes good too!

After learning about healthy pasta alternatives, we decided to mix our new favorite sauce with one.

There are a few! You can use low carb veggies like cauliflower or broccoli, spiralized zucchini noodles, or spaghetti squash. They make a great alternative in pasta dishes. 

Wait- what is spaghetti squash?! It is a squash that comes looking like a big round yellow melon.

But when it is cooked, the squash scoops out looking like tiny spaghetti noodles! Amazing. And it tastes just like squash.  

Pair that with chicken, clean alfredo sauce, and your favorite green veggies, and you have a healthy and complete meal.

You won't regret it.  

We've had this in our family's regular dinner rotation for a while now. We hope you love it as much as we do. It is the perfect keto dinner solution for a busy weeknight. Check out a different recipe like Keto Fajita Chicken Casserole or more of our favorite keto dinner recipes and tips here.

We also have a free keto starter guide and meal plan that you won't want to miss!

Setting Intentions

Setting intentions before meals is a powerful practice that allows us to mindfully connect with our food and nourish both our bodies and minds.

By taking a moment to set positive intentions, we infuse our meals with love and gratitude, transforming eating into a mindful experience. 

Healthy intentions can range from expressing gratitude for the nourishment before us to savoring each bite with an appreciation for the flavors and nutrients it provides.

 Embracing intentions that foster mindful eating, such as chewing slowly and being present at the table, can cultivate a deeper connection with our food and overall well-being.

Let us embark on a journey of mindful nourishment, where our intentions become the foundation of a wholesome and balanced approach to eating. To learn more about setting intentions, read our article on effective intentions and affirmations.

Ingredients

​Let's head to the grocery store for the best quality ingredients for this delicious keto chicken alfredo meal.

keto chicken alfredo simple ingredients photo of a whole yellow spaghetti squash, a jar of primal kitchen no dairy alfredo sauce with avocado oil, and a package of organic air chilled chicken breast.

Skinless Chicken Breast- Organic and Free Range is always best. You can also use chicken thighs, rotisserie chicken, or even turkey breast. 

Spaghetti Squash- Spaghetti squash is an incredible vegetable that has noodle-like strands as its flesh. It tastes delicious too. You won't even miss your old carbs.

Keto Alfredo Sauce- Primal Kitchen has a good line of minimally processed products with clean ingredients. The dairy-free Alfredo Sauce is slightly different in color and flavor but still creamy and tastes delicious. If you prefer a dairy product, there are a few brands that are better than the rest.

It can be challenging to find a pre-made Alfredo sauce! It is truly best to make your own. But for a busy weeknight, Primal Kitchen is a trustworthy brand! It is made using pumpkin seed butter and avocado oil! If you try another brand, be sure to read the ingredients!

Avocado Oil- You can also use extra virgin olive oil, but please be mindful of the temperature! Avocado oil's smoke point is much higher than olive oil.  Read our article on avocado oil here.

Italian Seasoning- This adds a delicious flavor to the dish

Onion Powder

Garlic Powder

Pink Himalayan Salt

Black Pepper

See the recipe card for quantities.

Instructions

  1. Cook seasoned chicken and then shred it.
A closeup photo of chicken breast cooking in a skillet seasoned with italian seasoning salt and pepper

 2. While the chicken is grilling cook the spaghetti squash (see Spaghetti Squash Instructions below)

a picture looking into an instant pot with two spaghetti squash halves in it, ready to cook.

3. Add the cooked chicken and creamy sauce to a large skillet on medium heat for a couple of minutes to let the flavors meld.

Close up photo of creamy keto alfredo sauce mixed with chunks of chicken heating in a skillet.

4. After the spaghetti squash has cooled a bit, scoop the spaghetti squash from the skins and place a portion on each plate. Top with sauce and chicken. Serve with your favorite green vegetable. Garnish with fresh parsley. Enjoy!

A closeup photo of chicken alfredo on a teal plate. Cooked spaghetti squash is topped with a creamy tan alfredo sauce mixed with chunks of chicken breast. On top is a line of sliced chicken breast garnished with freshly chopped parsley. Next to the main dish is a swirl of cooked asparagus drizzled in avocado oil and seasoned with salt and pepper.

Top Tip

After scooping the cooked spaghetti squash from its shell, pour it into a bowl. Using kitchen scissors, snip the spaghetti squash into shorter strands if you prefer. It makes for a more consistently sized bite!

Cooking Spaghetti Squash

A photo of a spaghetti squash half before being cooked.

(Photo of a cut squash with seeds scooped out of it, before being cooked.)

If using the oven: Cut the raw spaghetti squash into halves, lengthwise, and scoop out the seeds. Brush avocado oil, ghee, or extra virgin olive oil lightly onto the flesh and season with garlic and onion powder and Italian seasoning. place face down on a parchment paper-lined baking sheet. Roast for 30-40 minutes at 400F or until the squash gives when you press on it. (Be careful and use a heating pad, as it's going to be HOT!) Remove from heat and let it cool. 

If using an instant pot: Cut the spaghetti squash in half, lengthwise, and scoop out the seeds. Put one cup of clean water in the bottom of the pot. Add the trivet and place both halves of the spaghetti squash inside, making sure that the lid can be closed securely on top. If the squash is too big, only do one half at a time.

If you have a very small squash only do 6 minutes. For a medium-sized or large squash, set the IP to manual pressure for 7 minutes. It will take about 10-15 minutes to come to pressure before the 7 minutes begins. Once the timer goes off, immediately release the pressure and carefully remove the squash to set aside and cool. It may be helpful to use tongs and an oven mitt!

After about 10 minutes, hopefully, the squash will have cooled enough to scoop. You can use a fork or a spoon to scoop it out. We like to use a large metal spoon for this.

A photo of two spaghetti squash halves cooked and cooling in a clear container before being scraped.

(Photo of two halves of spaghetti squash after being cooked.)

Starting at the edge, place the tip of a spoon in between the skin and the flesh of the squash all the way around it until the edges are separated from the flesh.

A close up of bright yellow strands of cut spaghetti squash ready to serve.

Scrape it all out into a large bowl. Using clean kitchen scissors, snip randomly through the squash to separate the chunks of squash and then fluff it with a fork. Serve and Enjoy!

Other Keto Articles

  • A tan and black swirled decorative round plate with a Mahi Mahi fillet covered in lightly browned bread crumb and spice mixture and topped with spicy yogurt sauce that was seasoned with black pepper. Next to the fish is a lemon wedge, a pile of multi-colored quinoa, and a side of sautéed asparagus.
    Easy Crusted Air Fryer Mahi Mahi (With Yogurt Sauce)
  • A green backdrop with various clean high fat foods like salmon, nuts, spices, avocado, seeds, with white text overlay that says keto vs hgc diet what you need to know mindfullyhealthyliving.com
    Understanding Keto vs hCG Diet for Weight Loss
  • Close-up of a freshly baked casserole with cheese baked on top and chicken, cheese, and green chilies in it as it is being scooped out with a black spatula all in a red and white casserole dish.
    ​Clean Keto Green Chile Chicken Casserole (30 Min Dinner)
  • A square photo with four square meals that are clean healthy and ketogenic. in the middle are the words clean keto meal plan for beginners and at the bottom says mindfullyhealthyliving.com The words have a yellow background.
    Clean Keto Meal Plan for Beginners- Low Carb Healthy Eating

Pairing

Chicken Alfredo goes well with a simple green salad and/or any of your favorite green vegetables. We like to use sauteed asparagus, roasted brussel sprouts, steamed broccoli florets, or green beans.

Substitutions and Variations

If you'd like to make a low carb chicken alfredo casserole from this recipe, simply scoop all of the cooked ingredients into a casserole dish, add fresh broccoli florets, or mix in a handful of leafy green vegetables like spinach, and add your favorite cheese on top of the casserole. Parmesan cheese or mozzarella work well for turning this recipe into a keto alfredo chicken bake. 

For a quicker meal, buy a pre-cooked rotisserie chicken and pull the chicken from it. Add the shredded chicken to the sauce in place of the strips or chunks from cooked chicken breast. 

You can also easily substitute chicken thighs for chicken breast for a slightly different flavor!

For a vegan meal, consider substituting the chicken with tempeh or jackfruit! In fact, you can just simply omit the meat and use spaghetti squash and the creamy keto alfredo sauce with your favorite green vegetables mixed in or on the side!

Try a different sauce! There are a few different clean creamy Alfredo sauce brands out there. We also like the flavor of Newman's Own Alfredo sauce. 

Storage

Store leftovers in an airtight container in the fridge for up to 4 days. Leftover chicken should be consumed within that time frame. We like to store the spaghetti squash and the chicken and sauce mixture in separate containers, but mixing them is up to you! Reheating it all mixed together works best on the stovetop!

Equipment

Instant Pot 

Chef's Knife

Large Spoon

Cooking Spoon

Large Skillet

Cutting Board

Meat Thermometer

Large Mixing Bowl (to scoop the squash into, optional)

Recipe

Recipe

A closeup photo of chicken alfredo on a teal plate. Cooked spaghetti squash is topped with a creamy tan alfredo sauce mixed with chunks of chicken breast. On top is a line of sliced chicken breast garnished with freshly chopped parsley. Next to the main dish is a swirl of cooked asparagus drizzled in avocado oil and seasoned with salt and pepper.

Easy Keto Chicken Alfredo Spaghetti Squash Recipe

Natalie Perry
Indulge in the creamy delights of Easy Keto Chicken Alfredo Spaghetti Squash, where tender spaghetti squash embraces seasoned chicken and luscious dairy-free Alfredo sauce, creating a low-carb, flavor-packed masterpiece that will leave the entire family wanting more. A delightful, guilt-free twist on a classic favorite!
5 from 52 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 15 minutes mins
cooling the squash 10 minutes mins
Total Time 30 minutes mins
Course Main Course
Cuisine American
Servings 5
Calories 325 kcal

Equipment

  • Chefs knife
  • cutting board
  • Baking Sheet
  • Skillet or Pan if pan frying the chicken
  • Grill (optional)
  • Fork
  • Saucepan
  • Mixing bowl
  • Tongs

Ingredients
  

  • ½ medium spaghetti squash
  • 2 chicken breasts boneless skinless
  • 16 oz Keto Alfredo Sauce Primal Kitchen Dairy-Free
  • Salt and pepper to taste
  • 1 teaspoon Italian seasoning
  • 2 tablespoons avocado oil
  • Freshly chopped parsley for garnish
  • 1 cup water

Instructions
 

Cook the Spaghetti Squash in the Instant Pot:

  • Cut the spaghetti squash in half lengthwise and remove the seeds.
    ½ medium spaghetti squash
  • Pour 1 cup of water into the Instant Pot and place the trivet inside.
    1 cup water
  • Place the spaghetti squash halves on the trivet, cut-side up.
    ½ medium spaghetti squash
  • Close the Instant Pot lid and set the valve to "Sealing" position.
    ½ medium spaghetti squash
  • Select "Manual" or "Pressure Cook" mode and set the timer for 7 minutes on high pressure.
    ½ medium spaghetti squash
  • Once the cooking cycle is complete, perform a quick pressure release by carefully turning the valve to "Venting" to release the pressure immediately. Open the lid when the pressure has fully released.
    ½ medium spaghetti squash

Cook the Chicken:

  • Season the chicken breasts with salt, pepper, and Italian seasoning on both sides.
    2 chicken breasts

For pan-frying:

  • Heat a skillet over medium-high heat, add 1 tablespoon of avocado oil, and cook the chicken breasts for about 4-5 minutes per side until cooked through and no longer pink in the center.
    1 teaspoon Italian seasoning, 2 tablespoons avocado oil, Salt and pepper

For baking:

  • Preheat the oven to 400°F. Place the seasoned chicken breasts on a baking sheet lined with parchment paper and bake for 20-25 minutes or until cooked through.
    2 chicken breasts

For grilling:

  • Preheat the grill to medium-high heat and grill the seasoned chicken breasts for about 5-6 minutes per side until fully cooked.
    2 chicken breasts

Prepare the Alfredo Sauce and Chicken:

  • While the spaghetti squash and chicken are cooking, heat the Primal Kitchen Dairy-Free Keto Alfredo Sauce in a saucepan over low heat.
    16 oz Keto Alfredo Sauce
  • Cut or shred the cooked chicken into bite-sized pieces.
    2 chicken breasts
  • Add the chopped chicken into the Alfredo sauce while it is heating on the stove, allowing the flavors to meld together.
    16 oz Keto Alfredo Sauce

Assemble the Dish:

  • Once the spaghetti squash is cooked, use a fork to scrape the flesh gently, creating "spaghetti-like" strands. Transfer the spaghetti squash strands to a large serving bowl.
    ½ medium spaghetti squash

Serve:

  • Pour the Alfredo sauce with chicken over the spaghetti squash in the serving bowl. Fluff with a fork. Serve about a fist sized serving of spaghetti squash and top with the sauce and chicken mixture.
    16 oz Keto Alfredo Sauce, 2 chicken breasts
  • Garnish with freshly chopped parsley.
    Freshly chopped parsley
  • Enjoy!

Notes

Note: Feel free to adjust the seasoning and sauce quantity according to your taste preference. This recipe provides flexibility in cooking the chicken using different methods to suit your cooking style.

Nutrition

Calories: 325kcalCarbohydrates: 17gProtein: 14gFat: 23gSaturated Fat: 9gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 88mgSodium: 695mgPotassium: 381mgFiber: 3gSugar: 7gVitamin A: 254IUVitamin C: 5mgCalcium: 53mgIron: 1mg
Keyword chicken alfredo spaghetti squash, keto alfredo sauce, keto chicken alfredo, keto dinner ideas, low-carb dinner, spaghetti squash dinner
Tried this recipe?Let us know how it was!

FAQ

How many carbs are in keto chicken alfredo?

There is 17g of carbs per serving in this delicious keto chicken alfredo spaghetti squash meal!

How many carbs are in keto alfredo sauce?

Primal Kitchen Alfredo Sauce has 4 g of total carbohydrates per ½ cup serving.

How hard is spaghetti squash to cut?

Spaghetti squash can be challenging to cut until you get the hang of it. Using a very sharp chef's knife, stab 1-2 inch deep cuts in a line around the squash where you intend to cut it. Make the cuts about an inch apart. Once finished, it should be easier to cut along the line into two halves. Keep in mind, that the middle of the squash is relatively hollow except for a pit of seeds that you will need to scoop out.

How long does spaghetti squash last?

A raw, uncut spaghetti should last in a dry pantry for 3-4 weeks. After a while, its seeds will start to sprout on the inside. That is ok as long as it does not smell rancid and is still firm to the touch.

Check out our web story here!

Food Safety

  • Cook to a minimum temperature of 165 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Don't leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with a high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov

More keto and sugar free

  • A decadent closeup of chicken fajita casserole melted with cheese being scooped by a black spatula. Gooey cheese covers shredded chicken mixed with colorful peppers and creamy sauce garnished with cilantro
    Clean Keto Chicken Fajita Casserole: Easy Low Carb Dinner
  • A white background with several cooked slices of bacon placed evenly throughout with a black text and white transparent background to the text. The text reads Best Bacon for a Keto Diet and Clean Eating Mindfullyhealthyliving.com
    Choosing the Best Bacon for Keto Diet and Clean Eating
  • A white coffee mug with frothy coffee in it ontop of a white wood table next to a wooden spoon with MCT containing coconut oil in it. Next to the spoon is half of a coconut. Text overlay says Does MCT oil in coffee break intermittent fasting? mindfullyhealthyliving.com
    Answered: Does MCT Oil in Coffee Break Intermittent Fasting?
  • A photo with a warm brown frothy cup of bulletproof coffee on a saucer with coffee beans on and around it. Next to it is a dish of melting ghee on a spoon. Text overlay reads Can I drink bulletproof coffee twice a day? mindfullyhealthyliving.com
    Answered: Can I Drink Bulletproof Coffee Twice a Day? 

Reader Interactions

Comments

    Let us know what you think! Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




  1. Mary says

    July 27, 2023 at 3:05 pm

    5 stars
    Love the tip about cooking the squash in the Instant Pot. So much easier than roasting.

    Reply
    • Natalie Perry says

      July 28, 2023 at 1:11 am

      thank you for the comment. yes, it really is!

      Reply

Primary Sidebar

a woman standing and a man sitting with two toddlers in front in a family photo. all wearing black shirts with nightmare before Christmas character jack skellington on the front. with a light wood backdrop

Hello there! My name is Natalie. My passion is creating and sharing healthy recipes, tips, and affirmations for a healthy mind and body. I am a wife, mom, certified holistic nutrition specialist, hypnotherapist, reiki master, and healthy food blogger! I enjoy learning, creating, and sharing healthy recipes that the whole family will love.

Since 2005 I began studying yoga, natural and holistic healing, nutrition, energy work, subconscious work, and more. I attended Southwest Institute for Healing Arts in Tempe, Arizona, and received several certifications as well as a Mind Body Wellness Practitioner Diploma in 2017. I spent many years looking for solutions for pain, stress, illness, and fatigue. I found that prescriptions, poor lifestyle and food choices, and negative self-talk were causing me to stay stuck. Throughout my studies, I transformed my life. It has become my passion to share what I learned in hopes of helping others to heal themselves.

Over the years, I have discovered firsthand the impact of food choices on health, energy, pain, and more. I am here to share how impactful it is to eat clean, natural, nutrient-dense foods. I have spent several years learning and experimenting with healthier cooking and eating, and it feels amazing!

When learning new ways to eat, I found it often required reprogramming outdated thoughts and beliefs to succeed.

Meditation, guided imagery, affirmations, and setting intentions are powerful tools I incorporate into my recipes and blogs. I will often share suggested affirmations or intentions within my recipes that will help you to amplify your healthy eating experience if you choose!

Thanks for stopping in! We look forward to hearing how you like our recipes! Welcome to the tribe 🙂

Tell me more →

Popular

  • A gold background with fall leaves in the corners and two photos in the opposite corners representing kabocha and buttercup squash. Text overlay says Comparing kabocha squash and buttercup squash plus other winter squash mindfullyhealthyliving.com
    Kabocha vs Buttercup Squash + Other Winter Squash Varieties
  • A wooden backdrop with Halloween decorations on the side like a ghost, pumpkin, spider, candies, and pumpkin cutouts. In the middle is spooky text that says healthy Halloween treats for kids candy and non-candy options mindfullyhealthyliving.com
    Healthy Halloween Treats for Kids (Candy and Non-Candy)
  • First Watch Kale Tonic Green Juice in a glass with light green foam at the top. The glass is garnished with a lemon wedge and a kale leaf at the base.
    First Watch Kale Tonic Juice (Copycat Recipe)
  • The main photo for this article has a black background and rounded white squares with photos in them and text overlay. The photos have a piece of cooked Mahi Mahi and salmon, one in each square, respectively. The text overlay says Mahi Mahi vs Salmon: Comparing nutrition, benefits, taste, and more. mindfullyhealthyliving.com
    Mahi Mahi vs Salmon: Nutrition, Benefits, and Differences

Footer

↑ back to top

About

  • Privacy Policy
  • Disclaimer
  • About
  • Terms and Conditions

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact

This site may contain affiliate links

Copyright © 2022 Mindfully Healthy Living

A closeup photo of chicken alfredo on a teal plate. Cooked spaghetti squash is topped with a creamy tan alfredo sauce mixed with chunks of chicken breast. On top is a line of sliced chicken breast garnished with freshly chopped parsley. Next to the main dish is a swirl of cooked asparagus drizzled in avocado oil and seasoned with salt and pepper. The photo appears to be torn out of a magazine. In the white portion above it has a green rectangle with white caps that says mindfullyhealthyliving.com. this is at the top and bottom of the page. Above the bottom rectangle in green letters says easy keto chicken alfredo spaghetti squash recipe.