This keto chicken alfredo with spaghetti squash is creamy, comforting, and surprisingly simple. Tender chicken and rich alfredo sauce are served over roasted spaghetti squash for that classic alfredo feel without the heavy pasta. Ready in under 30 minutes and perfect for a cozy weeknight dinner.
This recipe is a great start, whether switching to a low-carb or ketogenic diet and lifestyle, or simply trying to eat less carbs and more whole foods.
It was one of our family's first healthy creations! When eating clean, you do not have to give up all of your favorite comfort food recipes- simply make some adaptations.
Check out a different low-carb recipe like Keto Fajita Chicken Casserole, and Keto Spinach Artichoke Chicken Casserole.
For other spaghetti squash favorites, try our Keto Cajun Salmon Alfredo and Trader Joe's Chicken Meatballs Spaghetti Bake and How to Cook Spaghetti Squash (3 ways)!
Before getting started, I recommend taking a moment to set healthy intentions. To learn more about setting intentions, read this article on effective intentions and affirmations.
⚡ Quick Look: Keto Chicken Alfredo Spaghetti Squash
- 🎨 Flavor Profile: Creamy, cozy, and satisfying with classic alfredo flavor
🔥 Method: Cook spaghetti squash, warm sauce, and chicken, combine, and serve
⏱️ Time: About 30 minutes
🍽️ Yield: Serves 4-6
🌿 Skill Level: Easy
🥣 Main Ingredients: Spaghetti squash, chicken breast, dairy-free alfredo sauce
🌞 Best Time to Enjoy: Weeknight dinners or meal prep lunches
🎯 Main Benefits: Low-carb, gluten-free, simple ingredients, family-friendly
Summarize and Save This Content On
Jump to:
💜 Why You'll Love It
- Comforting and creamy without the heavy pasta
- Naturally low-carb and gluten-free
- Simple ingredients and quick to make
- Great for weeknight dinners or meal prep
- Easy to customize with veggies, protein swaps, or different sauces
- Satisfying, nourishing, and family-approved
Ingredients
Skinless Chicken Breast: Organic and Pasture Raised 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: It can be challenging to find a pre-made Alfredo sauce! It is best to make your own. But for a busy weeknight, Primal Kitchen is a trustworthy brand! If you try another brand, be sure to read the ingredients! We also have a homemade alfredo sauce recipe in our Cajun Salmon Alfredo recipe-simply omit the Cajun seasoning 🙂
Substitutions and Variations
To turn this into a casserole, combine the cooked chicken, sauce, and spaghetti squash in a casserole dish. Add broccoli or spinach and sprinkle cheese on top before baking.
For a vegan option, swap the chicken for tempeh or jackfruit. You can also skip the protein and serve the sauce and squash with your favorite green vegetables.
Any clean, creamy Alfredo sauce will work. We've also enjoyed Newman's Own Alfredo.
Want to switch up the base? Try cauliflower, broccoli, or spiralized zucchini as other low-carb pasta alternatives.
Cooking Spaghetti Squash
Oven Method:
Cut the squash in half lengthwise and scoop out the seeds. Brush the inside lightly with avocado oil or olive oil and season with salt. Place cut-side down on a parchment-lined sheet and bake at 400°F for 30-40 minutes, or until the squash gives when pressed. Let cool, then scrape into strands with a fork.
Instant Pot Method:
Cut the squash in half and remove the seeds. Place 1 cup of water in the Instant Pot, add the trivet, and place the squash halves inside. Cook on Manual / High Pressure:
- 6 minutes for a small squash
- 7 minutes for medium-large
Quick release, remove carefully, cool slightly, then scrape into strands.
Tip: If the strands seem long, use clean kitchen scissors to clip through a few areas, then fluff with a fork.
For a full tutorial on cooking spaghetti squash, check out my How to Cook Spaghetti Squash Guide.
How to Make Keto Chicken Alfredo
Step 1: Cook seasoned chicken and then shred it. I cooked it on the stovetop, but you can bake it, grill it, or use the Instant Pot or slow cooker if you like.
Step 2: While the chicken is cooking, cook the spaghetti squash in the oven or Instant Pot. (see the Cooking Spaghetti Squash). Once cooled, scoop the spaghetti squash into a bowl and discard the shell.
Step 3: Add the cooked and shredded chicken with creamy sauce to a large skillet on medium heat for a couple of minutes and stir to let the flavors meld.
Step 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!
Expert 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!
Keto Chicken Alfredo Spaghetti Squash FAQ's
There are 17g of carbs per serving in this delicious keto chicken alfredo spaghetti squash meal!
Primal Kitchen Alfredo Sauce has 4 g of total carbohydrates per ½ cup serving.
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.
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.
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 brussels sprouts, steamed broccoli florets, or green beans.
Other Keto Recipes
Did you love this Keto Chicken Alfredo Spaghetti Squash? Leave us a 🌟 review and let us know how it went in the comments below. Don't forget to subscribe to our newsletter for all the latest deliciously healthy recipes! 👉 You may also enjoy: Clean Keto Meal Plan for Beginners.
Recipe
Keto Chicken Alfredo Spaghetti Squash
Equipment
- Chefs knife
- cutting board
- Baking Sheet
- Skillet or Pan if pan frying the chicken
- Grill (optional)
- Fork
- Saucepan
- Mixing bowl
- Tongs
Ingredients
- 1 medium spaghetti squash
- 2 chicken breasts boneless skinless
- 16 oz Keto Alfredo Sauce Primal Kitchen Dairy-Free or any alfredo sauce you like
- 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:
- Cut the spaghetti squash in half lengthwise and remove the seeds.1 medium spaghetti squash
- Season the squash side with oil, salt, and pepper, place face down on a parchment paper-lined baking sheet, and bake for 45 minutes at 400 F.1 medium spaghetti squash
Cook the Chicken:
- Season the chicken breasts with salt, pepper, and Italian seasoning on both sides.2 chicken breasts
- 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 and reaches an internal temperature of 165 F1 teaspoon Italian seasoning, 2 tablespoons avocado oil, Salt and pepper
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.1 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!
Ramona Sebastian says
Absolutely to die for. I am a massive squash lover so here is another yummy way to have a squash. Delicious!!
Natalie Perry says
Happy to hear you enjoyed it!
Paula Marshall says
This is a delicious recipe!
I was looking to cut carbs and never though of using squash as an alternative but this tasted delicious and is definitely one I will cook again!
Natalie Perry says
Yay!
Swathi says
Keto Chicken alfredo looks delicious I have tried it, and I enjoyed it. I am going to make it again.
Natalie Perry says
Awesome 🙂 Thanks for sharing!
Anonymous says
This worked exactly as written, thanks!
Natalie Perry says
You are welcome 🙂
Criss says
I’ve tried this keto chicken alfredo spaghetti squash, and it’s fantastic! Creamy, flavorful, and a great low-carb option that feels indulgent.
Natalie Perry says
I agree! Thank you 🙂
Sonja says
I loved the idea of using spaghetti squash in this Alfredo recipe. Makes me feel so much better than pasta!
Natalie Perry says
I'm with you, friend! Thanks for sharing!
Mary says
Love the tip about cooking the squash in the Instant Pot. So much easier than roasting.
Natalie Perry says
thank you for the comment. yes, it really is!