Ultimate Low-Carb Chicken, Spinach & Artichoke Spaghetti Squash Boats: A Healthy & Flavorful Dinner
Discover a delicious and healthy alternative to your favorite creamy dip with this fantastic Chicken, Spinach & Artichoke Spaghetti Squash recipe. This low-carb dinner transforms the comforting flavors of spinach and artichoke dip into a satisfying and nutritious meal, all served within naturally formed spaghetti squash “boats.” It’s a perfect option for anyone looking for a wholesome yet indulgent-tasting dish that fits a low-carb lifestyle. Forget the heavy pasta and dive into a vibrant, veggie-packed meal that’s both easy to prepare and incredibly flavorful.
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Why You’ll Love This Low-Carb Spaghetti Squash Recipe
This Chicken, Spinach & Artichoke Spaghetti Squash recipe isn’t just a meal; it’s a culinary experience that brings together convenience, nutrition, and incredible flavor. Here’s why it will quickly become a staple in your kitchen:
- Perfect for Low-Carb Lifestyles: Spaghetti squash naturally mimics the texture of pasta without the added carbohydrates, making this an ideal dish for keto, paleo, or general low-carb diets.
- Inspired by a Favorite Dip: It captures all the creamy, savory essence of the classic spinach and artichoke dip, reimagined as a wholesome main course.
- Rich in Nutrients: Packed with lean protein from chicken, vitamins from spinach, and fiber from spaghetti squash and artichokes, this meal is as nutritious as it is delicious.
- Versatile and Customizable: Easily adapt the recipe to your dietary needs or taste preferences with simple ingredient swaps.
- Excellent for Meal Prep: Prepare it in advance for quick, healthy lunches or dinners throughout the week. It reheats beautifully and even freezes well.
- Family-Friendly: Even those who aren’t strictly low-carb will appreciate the comforting flavors and satisfying textures of this hearty dish.
Ingredients and Smart Substitutions for Your Spaghetti Squash Boats
Crafting the perfect Chicken, Spinach & Artichoke Spaghetti Squash relies on a few key ingredients. Below, you’ll find the essentials along with smart substitutions to cater to various dietary needs or simply what you have on hand.
- Olive oil: Essential for sautéing and roasting. You can easily substitute this with other neutral-flavored cooking oils like avocado oil, grapeseed oil, or even coconut oil for a slightly different flavor profile.
- Spaghetti squash: The star of this low-carb recipe! While you can experiment with other winter squashes like butternut squash or acorn squash, remember they won’t yield the distinct noodle-like strands that make spaghetti squash such a fantastic pasta alternative. For the best “noodle” texture, stick to spaghetti squash.
- Chicken breasts: Lean protein is key. Boneless, skinless chicken thighs can be used for a richer flavor and moister texture. For a vegetarian version, simply omit the chicken, or replace it with a plant-based protein like cooked chickpeas, white beans, or even some crumbled tofu for added texture.
- Onion powder: This provides a concentrated onion flavor without the moisture or texture of fresh onion. If you prefer, you can use finely diced fresh onion (sautéed with the chicken until translucent), or swap for garlic powder for a garlicky kick.
- Chili flakes: Adds a subtle warmth and a touch of heat. Feel free to adjust the amount to your preference or omit them entirely if you’re sensitive to spice. A pinch of cayenne pepper could also work if you want more heat.
- Salt & pepper: Basic seasonings that are crucial for enhancing all the other flavors. Always season to taste, adding more if needed after the components are combined.
- Artichoke hearts: Canned or jarred artichoke hearts (packed in water or oil) work perfectly here. Ensure they are well-drained and chopped. If you don’t have any, or prefer to leave them out, the dish will still be delicious with just spinach and chicken. However, they add a unique tang and texture that complements the spinach wonderfully.
- Spinach: Fresh spinach is recommended as it wilts down easily and adds a wealth of nutrients. Other dark leafy greens like kale (finely chopped and massaged with a little oil to tenderize) or Swiss chard could also be used, though they might require slightly longer cooking times.
- Goat cheese: This adds a tangy, creamy richness that truly elevates the flavor profile. Cream cheese is the best substitute for a similar creamy texture and mild tang. For a sharper flavor, consider crumbled feta. For a dairy-free option, a good quality plant-based cream cheese can work.
- Mozzarella cheese: Used for its melty, gooey texture and mild flavor. Feel free to use your favorite shredded cheese! Monterey Jack, provolone, or a cheddar blend would all be excellent choices, adding slightly different flavor dimensions.
How to Make Delicious Chicken, Spinach & Artichoke Spaghetti Squash Boats
Creating these delightful spaghetti squash boats is a straightforward process, broken down into a few simple steps. Follow these instructions to bring this low-carb, flavor-packed dinner to your table.
- Prepare the Spaghetti Squash: Begin by roasting your spaghetti squash until tender. This involves slicing it, scooping out the seeds, seasoning it, and baking. The goal is to get it cooked just enough so that the strands can be easily scraped out and it forms a sturdy “boat” for your filling.
- Cook the Chicken: While the squash is roasting, heat olive oil in a large skillet. Add your cubed chicken breasts and cook them until they are beautifully browned and cooked through. Season generously during this step to build a strong flavor base.
- Create the Creamy Filling: To the cooked chicken, incorporate the chopped artichoke hearts, fresh spinach, and the star creamy element: goat cheese. Stir well, allowing the spinach to wilt and the goat cheese to melt and combine into a luscious, savory mixture. This is where the “dip” inspiration truly shines.
- Stuff the Squash Boats: Once the spaghetti squash is roasted and its flesh has been gently scraped to create “noodles,” it’s time to fill. Carefully divide the chicken, spinach, and artichoke mixture among the two squash halves, ensuring each boat is generously loaded.
- Final Bake to Perfection: Top each stuffed squash boat with a generous sprinkle of shredded mozzarella cheese. Return the boats to the oven for a final short bake. This step allows the cheese to melt and turn bubbly and golden, while also ensuring the filling is thoroughly heated and the flavors meld beautifully.
- Serve and Savor: Once the cheese is perfectly melted and slightly browned, remove the spaghetti squash boats from the oven. Let them cool slightly before serving. Enjoy this healthy, satisfying, and incredibly flavorful meal immediately!
Mastering the Art of Roasting Spaghetti Squash
The foundation of spectacular spaghetti squash boats lies in perfectly roasted squash. Roasting brings out its subtle sweetness and creates those signature noodle-like strands. Here’s a detailed guide to achieve ideal results every time:
- Initial Preparation: Start by preheating your oven to a robust 425° Fahrenheit (220°C). This high heat is key for getting a slightly caramelized exterior while keeping the interior tender.
- Effortless Slicing: Spaghetti squash can be notoriously tough to cut. For easier handling and safety, microwave the whole squash for 2-3 minutes. This softens the skin just enough to make slicing lengthwise a breeze. Always use a sharp, sturdy knife and be cautious.
- Seed Removal: Once halved, use a spoon to scoop out all the seeds and fibrous strands from the center of each squash half. A grapefruit spoon or an ice cream scoop can be particularly effective here.
- Season and Oil: Drizzle the cut sides of the squash generously with olive oil. This not only prevents sticking but also helps in flavor development and moisture retention. Season liberally with salt and black pepper. Don’t be shy – proper seasoning makes all the difference!
- Roasting Technique: Place the seasoned squash halves, cut-side up, on a parchment-lined baking sheet. Roasting cut-side up allows for better air circulation and prevents the squash from steaming too much, helping to concentrate its flavor. Bake for approximately 30 minutes. This timing aims for an “al dente” texture, which is perfect since the squash will undergo a second, shorter bake with the filling.
- Creating Spaghetti Strands: After the initial roast, carefully remove the hot squash from the oven. Using a fork, gently scrape the cooked flesh from the inside of each squash half, working from the outer edge towards the center. You’ll see the beautiful spaghetti-like strands form effortlessly. Be careful not to scrape too close to the skin if you want to maintain the “boat” integrity.
By following these steps, your spaghetti squash will be perfectly cooked, offering a delightful texture and a neutral canvas for your savory chicken, spinach, and artichoke filling.
Expert Tips for a Flawless Spaghetti Squash Meal
Even though this recipe is straightforward, a few expert tips can elevate your Chicken, Spinach & Artichoke Spaghetti Squash from good to gourmet. Consider these pointers for an even more successful cooking experience:
- Choose the Right Squash: Look for spaghetti squash that feels heavy for its size and has firm, unblemished skin. A deeper yellow color often indicates a riper, more flavorful squash.
- Don’t Overcook the Squash: While it’s tempting to roast until super soft, an al dente spaghetti squash will hold its shape better and provide a more satisfying chew, much like traditional pasta. Remember, it gets a second bake!
- Flavor Boost for Chicken: Before cooking, pat your chicken breasts dry. This helps them brown better and develop a richer flavor. Marinating the chicken for 15-30 minutes in a little olive oil, garlic powder, and Italian seasoning can also add depth.
- Creaminess Control: If you desire an extra creamy filling, you can add a tablespoon or two of heavy cream or unsweetened almond milk to the spinach and artichoke mixture along with the goat cheese.
- Crispy Edges: For slightly crispier spaghetti squash edges, roast the squash cut-side down for the first 15-20 minutes, then flip it over for the remainder of the roasting time.
- Cheese Layer: For the ultimate golden, bubbly topping, add a final sprinkle of Parmesan cheese in addition to the mozzarella during the last baking step.
- Spice it Up (or Down): Taste your chicken and filling mixture before stuffing. Adjust salt, pepper, and chili flakes as needed to match your preferred level of seasoning and heat.
Serving Suggestions for Your Spaghetti Squash Boats
These Chicken, Spinach & Artichoke Spaghetti Squash boats are a complete meal on their own, but they pair wonderfully with a few simple sides to create an even more satisfying dinner. Consider these serving suggestions:
- Fresh Green Salad: A light, crisp green salad with a vinaigrette dressing provides a refreshing contrast to the rich and creamy squash boats.
- Garlic Bread or Crusty Ciabatta: For those not strictly adhering to a low-carb diet, a side of warm garlic bread or a slice of crusty bread is perfect for soaking up any extra delicious sauce.
- Steamed Vegetables: A simple side of steamed broccoli, green beans, or asparagus will add more greens and texture to your plate.
- Roasted Cherry Tomatoes: Halved cherry tomatoes roasted alongside the squash for the last 15-20 minutes can add a burst of sweet acidity.
Nutritional Highlights of This Healthy Dinner
Beyond being delicious and satisfying, this Chicken, Spinach & Artichoke Spaghetti Squash recipe is packed with nutritional benefits that make it an excellent choice for a healthy lifestyle:
- Low Carb & Keto-Friendly: Spaghetti squash is a fantastic vegetable that offers a fiber-rich alternative to traditional pasta, significantly reducing the carbohydrate count of your meal.
- High in Protein: Chicken breasts provide a lean source of high-quality protein, essential for muscle maintenance and satiety, helping you feel full longer.
- Rich in Vitamins and Minerals: Spinach is a powerhouse of vitamins K, A, and C, as well as folate and iron. Artichokes contribute fiber, vitamin C, and potassium, supporting overall health.
- Healthy Fats: Olive oil offers monounsaturated fats, beneficial for heart health, while goat cheese, in moderation, provides calcium and other nutrients.
- Fiber-Packed: Both spaghetti squash and artichokes are excellent sources of dietary fiber, which aids digestion, helps regulate blood sugar, and promotes a healthy gut.
This dish truly offers a balanced profile, delivering flavor without compromising on health.
Frequently Asked Questions About Spaghetti Squash
Spaghetti squash has a mild, slightly sweet, and nutty flavor profile, which makes it an incredibly versatile low-carb substitute for traditional pasta noodles. Its neutral taste allows it to absorb and complement a wide range of flavors. For this recipe, I’ve paired it with chicken and a creamy, tangy spinach and artichoke filling, inspired by the popular dip. The combination is absolutely delicious, offering a comforting and savory experience. It also works beautifully with marinara sauces, pesto, or even simple olive oil and garlic.
Cutting spaghetti squash can be a bit challenging due to its tough outer skin. For this recipe, you’ll want to cut it in half lengthwise to create two evenly sized “boats.” To make slicing easier and safer, microwave the entire squash for 2-3 minutes before cutting. This will soften the skin significantly. After it’s cooled down enough to handle, use a sharp, sturdy chef’s knife and carefully slice through. Always ensure your hands are dry and you have a stable cutting surface.
This particular recipe for Chicken, Spinach & Artichoke Spaghetti Squash boats contains approximately 440 calories per serving. This makes it a great option for a satisfying meal without being overly heavy. If you’re looking to reduce the calorie count further, you can go lighter on the shredded mozzarella cheese topping, or opt for a reduced-fat cheese option. You can also adjust portion sizes based on your dietary needs.
Absolutely! This recipe is incredibly adaptable. To make it vegetarian, simply omit the chicken entirely. The spinach and artichoke filling is flavorful enough on its own, especially with the creamy goat cheese. For added protein, you could consider adding cooked chickpeas, white beans, or even some sautéed mushrooms or plant-based sausage to the filling.
Storing and Reheating Your Spaghetti Squash Boats
This Chicken, Spinach & Artichoke Spaghetti Squash recipe is not only delicious but also fantastic for meal prepping, thanks to its excellent storage and reheating capabilities. To keep your leftovers fresh and flavorful, store them in airtight glass containers in the refrigerator for up to 5 days. Glass containers are preferable as they don’t absorb odors or colors and are safer for reheating.
For reheating, the oven is your best bet to maintain texture and avoid sogginess. Place the spaghetti squash boats back in the oven at 350° Fahrenheit (175°C) for about 10 minutes, or until thoroughly heated through and the cheese is bubbly again. If you’re pressed for time, the microwave works too: heat for about 2 minutes, stirring the filling halfway through for even warmth. While the microwave is quicker, the oven method generally yields a better texture.
You can also get a head start on your meal prep by preparing components in advance. Roast the spaghetti squash up to 2 days before, or make the chicken, spinach, and artichoke filling separately and store it. This can significantly cut down on active cooking time on a busy weeknight.
Can You Freeze Chicken, Spinach & Artichoke Spaghetti Squash?
Yes, this recipe freezes remarkably well, making it an excellent option for long-term meal planning. For best results, store individual spaghetti squash halves in freezer-safe glass bowls with tight-fitting lids. They can be frozen for up to 3 months without significant loss of quality.
When you’re ready to enjoy, you have a few reheating options. You can transfer a frozen boat to the fridge overnight to defrost, then reheat it in the oven or microwave as you would with fresh leftovers. Alternatively, you can reheat directly from frozen in the microwave for 6-7 minutes, making sure to stir the filling halfway through to ensure even heating. For oven reheating from frozen, bake at 350° Fahrenheit (175°C) for approximately 45 minutes, or until completely heated through.
For ultimate flexibility, you can also freeze components separately. Freeze the roasted spaghetti squash strands on their own in freezer bags or containers. The chicken, spinach, and artichoke filling can also be frozen independently, allowing you to assemble fresh boats later or use the filling in other dishes like omelets or casseroles. This versatility makes meal prep effortless.
More Delicious Spaghetti Squash Recipes to Explore
If you love the versatility and healthy benefits of spaghetti squash, you’ll be thrilled to discover more ways to incorporate this amazing vegetable into your diet. Expand your low-carb recipe collection with these fantastic spaghetti squash dishes:
- Spaghetti Squash 4 Ways: Learn various methods to prepare spaghetti squash, unlocking its full potential for different meals.
- Chicken Caprese Spaghetti Squash: A fresh and flavorful take, combining tender chicken with the classic Caprese flavors of tomato, mozzarella, and basil.
- Chicken Pesto Spaghetti Squash: Enjoy a vibrant and aromatic dish featuring succulent chicken tossed with rich pesto and spaghetti squash strands.
Essential Meal Prep Tools for This Recipe
Having the right tools can make meal preparation smoother and more efficient. For this Chicken, Spinach & Artichoke Spaghetti Squash recipe, these items are highly recommended:
- Grab some glass meal prep bowls to store this recipe as leftovers, ensuring freshness and easy reheating.
- I get all my free-range chicken from Butcher Box, conveniently delivered to me frozen, ensuring high-quality protein for all my recipes.
Chicken, Spinach & Artichoke Spaghetti Squash
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Ingredients
- 2 tbsp olive oil, divided
- 2 spaghetti squash, sliced in half & seeds scooped out
- 2 chicken breasts, cut into cubes
- 1 tsp onion powder
- 1/2 tsp chili flakes
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 (400mL) can artichoke hearts, chopped
- 3 cups spinach, chopped
- 1/3 cup goat cheese
- 1/2 cup mozzarella cheese, grated
Instructions
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Preheat your oven to 425°F (220°C). For easier cutting, microwave the whole spaghetti squash for 2 minutes. Carefully slice it in half lengthwise and scoop out the seeds. Place the squash halves cut-side up on a parchment-lined baking sheet, drizzle with 1 tbsp olive oil, and season with salt and pepper. Bake for 30 minutes to achieve an al dente texture.
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While the squash roasts, heat the remaining 1 tbsp olive oil in a large skillet over medium-high heat. Add the cubed chicken breasts and sauté for 5-6 minutes until they are lightly browned and cooked through. Season the chicken with salt, pepper, onion powder, and chili flakes. Next, add the chopped artichoke hearts, fresh spinach, and goat cheese to the skillet. Stir continuously for about 1 minute, or until the spinach has wilted and the goat cheese has melted into a creamy, cohesive filling.
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Remove the roasted spaghetti squash from the oven. Using a fork, gently scrape the insides of each squash half to create spaghetti-like strands. Divide the chicken, spinach, and artichoke mixture evenly among the two spaghetti squash boats. Top each generously with grated mozzarella cheese. Return the stuffed squash boats to the oven and bake for another 5-10 minutes, or until the mozzarella cheese is melted and bubbly and the filling is heated through. Serve immediately and enjoy your delicious low-carb dinner!
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Notes
For easier cutting, microwave the whole spaghetti squash for 2-3 minutes before attempting to slice it in half.
Store any leftovers in airtight glass containers in the fridge for up to 5 days. Reheat in the oven at 350°F (175°C) for 10 minutes, or in the microwave for 2 minutes.
This recipe freezes well! Store the cooked spaghetti squash boats in freezer-safe containers for up to 3 months. Defrost in the fridge overnight and reheat as normal, or microwave directly from frozen for 6-7 minutes, stirring halfway.
Nutrition
