Indulge in our easy Keto Chicken Alfredo Spaghetti Squash Recipe! This scrumptious dish features grilled or oven-baked tender chicken breasts paired with savory Primal Kitchen Alfredo Sauce, all atop a bed of perfectly cooked spaghetti squash. It is the ultimate comfort food with far less carbs than fettuccine! Plus, it's ready in under 30 minutes!
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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.
This Chicken Alfredo is the perfect keto dinner solution for a busy weeknight. 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 Cajun Salmon Alfredo and Trader Joe's Chicken Meatballs Spaghetti Bake.
We also have a free clean keto starter guide and meal plan that you won't want to miss!
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.
Ingredients
Let's head to the grocery store for the best quality ingredients for this delicious keto chicken alfredo meal.
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- 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. Just check the ingredients!
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! We also have a homemade alfredo sauce recipe in our cajun salmon alfredo recipe-simply omit the cajun seasoning 🙂
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 vs coconut oil for more info!
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.
For a vegan meal, consider substituting the chicken with tempeh or jackfruit! You can also omit the meat and use spaghetti squash and the 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've also enjoyed the flavor of Newman's Own Alfredo sauce.
You can use low-carb veggies like cauliflower, broccoli, or spiralized zucchini noodles for other healthy pasta alternatives instead of spaghetti squash.
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 Instructions section below). 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!
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
(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. 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 an oven mitt, 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.
For a medium-sized or large squash, set the IP to manual pressure for 7 minutes.
If you have a very small squash only set it to manual pressure for 6 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. I like to use a large metal spoon for this.
Starting at the edge, place the tip of a spoon in between the skin and the flesh of the squash around it until the edges are separated from the flesh.
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!
Recipe 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 brussel sprouts, steamed broccoli florets, or green beans.
Other Keto Recipes
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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
- 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.1 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.1 medium spaghetti squash
- Close the Instant Pot lid and set the valve to "Sealing" position.1 medium spaghetti squash
- Select "Manual" or "Pressure Cook" mode and set the timer for 7 minutes on high pressure.1 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.1 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.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!