Since the start of the year I’ve focused on building healthier eating habits, exploring new recipes and adding more greens to my diet. One surprising favorite has been spaghetti squash — a light, versatile vegetable that makes a great low-carb substitute for pasta.
This Super Skinny Chicken Alfredo with Spaghetti Squash combines bold Cajun-inspired flavors with a lighter, vegetable-based twist on classic Alfredo. The recipe draws inspiration from popular Cajun chicken pastas but swaps traditional pasta and heavy cream for spaghetti squash and low-fat milk, cutting calories while keeping comfort-food satisfaction. If you prefer, the sauce also works beautifully tossed with regular pasta.
How to cook the Spaghetti Squash
Begin by preparing the squash for roasting. Using a sharp knife or fork, pierce the top center a few times and microwave for 5 minutes to soften the skin slightly — this makes cutting safer and easier. Remove carefully, as it will be hot.
Slice the squash in half lengthwise and scoop out the seeds. Brush the cut surfaces with a little olive oil and season with salt and pepper. Place the halves cut-side down on a baking sheet and bake at 400°F (about 200°C) for 40–45 minutes, until the flesh is tender and easily separates into strands with a fork.
When the squash is done, flip the halves over and use a fork to scrape the flesh into “spaghetti” strands. Place the strands in a serving bowl and keep warm while you finish the sauce.
How to make the Chicken Alfredo Sauce
This lighter Alfredo-style sauce builds flavor from sautéed vegetables, cherry tomatoes and Cajun seasoning, with milk used instead of heavy cream.
Prepare the ingredients:
- 1–3 red pepper, diced
- 1 onion, diced
- 4 cloves garlic, minced
- 1 cup chicken broth
- 1 1/2 cups cherry tomatoes, halved
- 2–3 boneless, skinless chicken breasts, cut into chunks
- 2 big handfuls fresh spinach
- 1/2 cup 1% milk
- Cajun seasoning, salt and pepper to taste
- Olive oil and 1 tablespoon butter for cooking
Heat a cast-iron or heavy skillet over medium-high heat and add a drizzle of olive oil and the butter. Toss the chicken chunks with Cajun seasoning so each piece is lightly coated, then place the chicken in a single layer in the hot pan. Let the pieces sear without stirring until the tops begin to turn opaque, then flip and cook until done. Remove the cooked chicken to a plate and set aside.
In the same pan, add the diced onion and red pepper. Sauté until the onion becomes translucent, then add the garlic and continue cooking briefly until fragrant. Season the vegetables with a bit more Cajun seasoning, salt and pepper.
Stir in the halved cherry tomatoes and chicken broth, bring the mixture to a boil, then cover and reduce heat to a simmer for about 10 minutes. Remove the cover, raise the heat slightly and simmer another 10 minutes or until the sauce starts to reduce and thicken.
Lower the heat, pour in the 1/2 cup of milk and stir until incorporated. Bring the sauce back to a gentle boil, then add the spinach and stir until it wilts. Return the cooked chicken to the pan and simmer just until the chicken is heated through and the flavors meld — a few minutes will do.
To Serve
Spoon the warm chicken and sauce over the scraped spaghetti squash strands. The squash soaks up the savory, slightly spicy sauce and provides a satisfying, lower-calorie base for the dish. Garnish with extra cracked black pepper or a sprinkle of chopped fresh parsley if you like.
Tips and variations
- If you prefer a creamier consistency, stir in a few tablespoons of low-fat Greek yogurt or a small amount of Parmesan at the end (add sparingly to keep it light).
- For a milder version, reduce the Cajun seasoning and boost it with smoked paprika for depth without extra heat.
- This sauce also pairs well with whole-wheat pasta, zucchini noodles, or quinoa if you want a different texture or additional fiber.
- To save time, roast the squash in advance and reheat before serving; the sauce comes together quickly once the vegetables are prepped.
Ingredients (summary)
- 1 spaghetti squash
- 3 boneless, skinless chicken breasts, cut into chunks
- 1 red pepper, diced
- 1 onion, diced
- 4 cloves garlic, minced
- 1 cup chicken broth
- 1 1/2 cups cherry tomatoes, halved
- 2 big handfuls spinach
- 1/2 cup 1% milk
- Cajun seasoning, salt & pepper
- Olive oil and 1 tbsp butter
Instructions (concise)
- Preheat oven to 400°F. Microwave whole spaghetti squash for 5 minutes. Cut in half, remove seeds, brush with olive oil, season, and bake cut-side down 40–45 minutes.
- Season chicken chunks with Cajun seasoning. Heat oil and butter in a skillet, sear chicken until cooked through, and set aside.
- Sauté onion and red pepper in the same pan until soft. Add garlic, then chicken broth and tomatoes. Simmer covered 10 minutes, uncover and simmer 10 more until sauce thickens.
- Add milk, bring to a boil, stir in spinach until wilted. Return chicken to the sauce and heat through.
- Scrape roasted squash into strands, place in a serving bowl, and top with the chicken Alfredo sauce. Serve hot.
Enjoy this flavorful, lower-fat take on classic chicken Alfredo — comforting, vegetable-forward, and full of Cajun-inspired taste.