When you’re craving the rich, creamy comfort of pasta but want to keep things light and healthy, Tuscan Chicken and Spaghetti Squash is your answer. This stunning dish features tender chicken breast in a luscious garlic cream sauce studded with sun-dried tomatoes and wilted spinach, all served over naturally low-carb spaghetti squash strands. It’s one of those magical healthy dinner recipes that tastes absolutely indulgent while keeping your nutrition goals on track and your taste buds completely satisfied.
Why You’ll Love Tuscan Chicken and Spaghetti Squash
Low Carb Comfort: You get all the cozy, satisfying feeling of a creamy pasta dish without the heavy carbs or post-meal sluggishness. The spaghetti squash provides the perfect pasta-like texture with a fraction of the calories and carbs. It’s absolutely perfect for healthy dinner recipes for weight losing without feeling like you’re sacrificing anything.
Flavor Bomb: Sun-dried tomatoes bring intense, concentrated sweetness while fresh spinach adds earthiness, giving it that unmistakable classic Tuscan flavor profile. The combination of garlic, cream, and Parmesan creates a restaurant-quality sauce that rivals any Italian trattoria. Every bite is packed with bold, sophisticated flavors.
One Veggie Bowl: The roasted squash halves act as natural, edible serving bowls, which means less cleanup and a beautiful presentation. This makes it perfect for both weeknight dinners and impressive enough for entertaining. It’s one of those clever healthy dinner ideas that looks like you spent hours when it actually comes together quickly.
Tuscan Chicken and Spaghetti Squash Ingredients
Spaghetti Squash: One large spaghetti squash (about 3-4 pounds) cut in half lengthwise provides the perfect low-carb pasta substitute. When roasted, the flesh separates into tender, noodle-like strands that soak up the creamy sauce beautifully. Look for squash that feels heavy for its size with a hard, unblemished skin.
Chicken Breast: Two large chicken breasts (about 1.5 pounds) cubed into bite-sized pieces ensure quick, even cooking. The chicken pieces get wonderfully golden and caramelized when pan-seared properly. This lean protein makes it one of the best healthy dinner meals for balanced nutrition.
Creamy Sauce: A luscious combination of heavy cream (or full-fat coconut milk for dairy-free), freshly grated Parmesan cheese, minced garlic, and chicken broth creates the signature Tuscan sauce. The sauce is rich but not overpowering, coating every strand of squash and piece of chicken. You’ll want to lick the pan clean.
Veggie Add-ins: Fresh baby spinach and oil-packed sun-dried tomatoes are absolutely essential for authentic Tuscan flavor and gorgeous color contrast. The spinach wilts into the hot sauce while the tomatoes provide bursts of sweet-tart intensity. These vegetables transform it from a simple chicken dish into something truly special.
How to Make Tuscan Chicken and Spaghetti Squash
1. Roast Squash: Preheat your oven to 400°F and line a baking sheet with parchment paper. Cut the spaghetti squash in half lengthwise, scoop out all the seeds and stringy bits, then brush the cut sides with olive oil and season with salt and pepper. Place cut-side down on the baking sheet and roast for 40-45 minutes until the flesh is tender when pierced with a fork, then use a fork to scrape the flesh into spaghetti-like strands.
2. Cook Chicken: While the squash roasts, heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Season the cubed chicken with Italian seasoning, salt, and pepper, then add to the hot pan in a single layer. Sear for 3-4 minutes per side until golden brown and cooked through (internal temperature of 165°F), then remove to a plate and set aside.
3. Make Sauce: In the same pan with all those flavorful browned bits, add minced garlic and sauté for 30 seconds until fragrant. Pour in ½ cup chicken broth and scrape up all the delicious fond from the bottom of the pan, then add 1 cup heavy cream and bring to a gentle simmer. Let it bubble for 3-4 minutes to thicken slightly, then stir in ½ cup grated Parmesan, 2 cups fresh spinach, and ½ cup chopped sun-dried tomatoes until the spinach wilts and the cheese melts into a silky sauce.
4. Combine: Add the cooked chicken pieces back to the creamy sauce along with any accumulated juices from the plate. Toss everything together and let it simmer for 2 more minutes so the chicken reheats and absorbs all those incredible flavors. Taste and adjust seasoning with more salt, pepper, or a squeeze of lemon juice if needed.
5. Serve: Use a large spoon to generously portion the creamy Tuscan chicken mixture over the roasted spaghetti squash strands, either serving it directly in the squash shells for beautiful presentation or plating the squash strands in bowls. Garnish with fresh basil, extra Parmesan, and red pepper flakes if desired for one of the most Instagram-worthy healthy dinner recipes you’ll ever make.
Tips for the Best Tuscan Chicken and Spaghetti Squash
Don’t Overcook Squash: If you roast it too long, the strands turn mushy and lose their pasta-like texture—you want them tender but still slightly “al dente” with a bit of bite. Start checking at the 40-minute mark by piercing with a fork. Overcooked squash becomes watery and won’t hold the sauce as well.
Cut Squash Safely: Spaghetti squash has incredibly tough skin that can be dangerous to cut through, so microwave the whole squash for 3-5 minutes to soften the exterior before attempting to slice it in half. The microwave trick makes cutting exponentially easier and safer. Always use a sharp, heavy knife and cut away from your body.
Drain Tomatoes: Make sure to drain the excess oil from the sun-dried tomatoes thoroughly so your sauce doesn’t become greasy or separated. Pat them dry with paper towels if needed. You want the concentrated tomato flavor without all the extra oil that can make the dish heavy.
Tuscan Chicken and Spaghetti Squash Variations
Dairy Free: Use full-fat coconut milk instead of heavy cream and nutritional yeast in place of Parmesan for completely dairy-free healthy dinner ideas that are just as creamy. The coconut milk provides richness without any coconut flavor coming through. Add extra garlic and lemon to compensate for the missing Parmesan tang.
Shrimp: Swap the chicken for large shrimp (about 1 pound, peeled and deveined) for an even faster-cooking protein that’s ready in just 3-4 minutes per side. The shrimp version feels more elegant and cooks in half the time. It’s perfect for date night or when you need quick healthy dinner recipes.
Casserole Style: For easier serving and meal prep, mix the scraped squash strands with the chicken and sauce in a 9×13 baking dish, top with mozzarella and Parmesan, and bake at 375°F for 20 minutes until bubbly and golden. This version is fantastic for healthy dinner recipes for family meals or potlucks. You can assemble it completely ahead of time.
Vegetarian: Skip the chicken entirely and double the sun-dried tomatoes while adding white beans or chickpeas for plant-based protein. Add mushrooms for extra umami and a meatier texture. This creates satisfying vegetarian healthy dinner ideas that don’t feel like anything is missing.
What to Serve with Tuscan Chicken and Spaghetti Squash
Caesar Salad: A crisp, classic Caesar salad with romaine, Parmesan, and crunchy croutons provides the perfect fresh, acidic contrast to the rich, creamy main dish. The cool lettuce balances the warm, indulgent sauce beautifully. Make a simple lemon vinaigrette if you want to keep things lighter.
Garlic Bread: If you’re not strictly following a low-carb diet, warm, crusty garlic bread is absolutely perfect for soaking up every last drop of that incredible Tuscan sauce. The buttery, garlicky bread complements the Italian flavors perfectly. It turns this into one of the most comforting healthy dinner meals imaginable.
Roasted Broccoli: Simple roasted broccoli florets with olive oil, garlic, and lemon zest add extra vegetables and a slight bitterness that cuts through the cream. The caramelized edges bring textural variety to the plate. This keeps the meal vegetable-forward and nutritionally balanced.
Caprese Salad: Fresh mozzarella, ripe tomatoes, and basil drizzled with balsamic glaze echo the Italian theme while adding brightness and freshness. The cool, juicy tomatoes provide relief from the richness. It’s a light, colorful addition that requires zero cooking.
Tuscan Chicken and Spaghetti Squash FAQs
Is this keto? Yes, spaghetti squash is one of the best keto-friendly pasta alternatives, with only about 10g net carbs per cup compared to regular pasta’s 40g. The creamy sauce with heavy cream and cheese is perfectly keto-compliant. This makes it ideal for healthy dinner recipes for weight losing on low-carb diets.
Can I prep the squash ahead? Absolutely, you can roast the spaghetti squash up to 3 days in advance and store the cooked strands in an airtight container in the refrigerator. When ready to serve, simply reheat gently in the microwave or toss with the hot sauce. This advance prep makes weeknight dinners incredibly fast and easy.
Can I use frozen spinach? Yes, frozen spinach works perfectly, but you must squeeze out all the excess water first or your sauce will become thin and watery. Thaw it completely, then press it firmly in a clean kitchen towel to remove moisture. You’ll need about ½ cup of frozen spinach to equal 2 cups fresh.
Final Thoughts on Tuscan Chicken and Spaghetti Squash
This Tuscan Chicken and Spaghetti Squash feels absolutely indulgent and creamy with every bite, but it leaves you feeling light, energized, and satisfied rather than heavy and sluggish. It’s a true low-carb winner that proves healthy eating doesn’t mean sacrificing flavor or that comforting, creamy texture you crave. The combination of tender chicken, silky sauce, and perfectly roasted squash creates a restaurant-quality meal in your own kitchen.
Whether you’re committed to healthy dinner recipes for weight losing, following a keto lifestyle, or simply looking for healthy dinner ideas that taste like a treat, this Tuscan-inspired dish delivers on every level. The fact that it comes together in under an hour and creates minimal cleanup makes it even more appealing for busy weeknights. It’s proof that healthy dinner meals can be just as satisfying and delicious as their carb-heavy counterparts.
Ready for low-carb comfort food at its finest? Make this Tuscan Chicken and Spaghetti Squash tonight and experience how incredible healthy eating can truly taste!
Tuscan Chicken and Spaghetti Squash
Ingredients
- 1 large spaghetti squash
- 1.5 lb chicken breast, cubed
- 2 tbsp olive oil
- 4 cloves garlic, minced
- 0.5 cup chicken broth
- 1 cup heavy cream
- 0.5 cup parmesan cheese
- 2 cups baby spinach
- 0.5 cup sun-dried tomatoes
- 1 tsp Italian seasoning
Instructions
- Roast spaghetti squash until tender.
- Season and cook chicken until golden.
- Sauté garlic, add broth and cream.
- Stir in cheese, spinach, and tomatoes.
- Serve chicken over squash strands.