Have you ever had spaghetti squash before? Most people don't even realize they exist until they've tried them. They look kind of like giant zucchini, only much smaller. So it might seem intimidating if you haven't cooked one before.
Spaghetti squash is a great substitute for pasta because it has a similar texture and flavor profile. When cooking spaghetti squash, you'll want to add some meat or cheese to give it extra depth and protein. This recipe uses both ingredients to create a delicious meal.
What is spaghetti squash chicken parmesan?
Spaghetti Squash Chicken Parmesan is a healthy dish made from spaghetti squash instead of pasta. The recipe includes marinara sauce, shredded mozzarella cheese, and breaded chicken cutlets. This delicious meal is great for both kids and adults.
This recipe uses spaghetti squash because its texture resembles pasta but has fewer carbs and calories. Plus, it tastes great. This dish is also gluten-free, low-carb, and high-protein. You'll love this new favorite.
Tools or equipment we need
You will need a food processor to make the sauce and a blender to blend the ingredients. The key ingredient is ricotta cheese which gives the pasta sauce a creamy texture.
How to make spaghetti squash chicken parmesan
This recipe combines two favorite foods into one delicious meal. The first step is to cook the chicken breasts until tender and add the sauce ingredients to the pan. Then, place the stuffed chicken breast inside the cooked spaghetti squash halves and bake for 15 minutes at 350 degrees Fahrenheit. Serve immediately.
Recipe 1(Baked)
Prep time: 20 min
Cook Time: 55 min
Serving: 7 people
Cooking Difficulty: Easy
Cuisine: American
Course type: Main course
Calories: 185 kcal
Nutrition Information
- Amount per Serving
- Calories 292 Fat 11g
- Carbohydrates 31g
- Fiber 6g
- Sugar 8g
- Protein 16g
Ingredients:
- 1 cup vegetable oil
- 3/4 cup Italian-style breadcrumbs
- 1/4 cup freshly grated Parmesan
- 2 boneless, skinless chicken breasts, cut crosswise in half
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
- 1 1/2 cups tomato sauce
- 1 cup shredded mozzarella cheese
- 2 tablespoons chopped fresh parsley leaves
For the spaghetti squash
- 1 (2-3 pounds) spaghetti squash
- 2 tablespoons olive oil
- Kosher salt and freshly ground black pepper, to taste
Directions:
Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat it with nonstick spray.
Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper to taste.
Place squash, cut side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes.
Remove from oven and let rest until cool enough to handle.
Using a fork, scrape the flesh to create long strands.
Heat vegetable oil in a large skillet over medium-high heat.
In a large bowl, combine breadcrumbs and Parmesan; set aside.
Working one at a time, dredge chicken in flour, dip into eggs, then dredge in breadcrumbs mixture, pressing to coat.
Add chicken to the skillet and cook until evenly golden and crispy, about 3-4 minutes. Transfer to a paper towel-lined plate. Let cool before dicing into bite-size pieces.
Preheat oven to broil. Lightly oil a large oven-proof skillet or baking dish or coat it with nonstick spray.
Add spaghetti squash to the prepared skillet or baking dish and layer with chicken and tomato sauce; sprinkle with cheese.
Place into oven and cook until melted and golden brown, about 2 minutes.
Serve immediately, garnished with parsley, if desired.
Recipe 2 (Deep fried)
Prep time: 3 min
Cook Time: 7 min
Serving: 7 people
Cooking Difficulty: Easy
Cuisine: American
Course type: Main course
Calories: 185 kcal
Nutrition Information
- Amount per Serving
- Calories 292 Fat 11g
- Carbohydrates 31g
- Fiber 6g
- Sugar 8g
- Protein 16g
Ingredients
- 1 medium spaghetti squash (about 4 pounds)
- 4 boneless skinless chicken breast halves (6 ounces each)
- 2 tablespoons minced fresh parsley, plus more for topping
- 1 tablespoon minced fresh oregano or 3/4 teaspoon dried oregano
- 1 tablespoon minced fresh basil or 3/4 teaspoon dried basil
- 2 tablespoons olive oil
- 1 jar (14 ounces) of pasta sauce
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
Directions
Cut the squash in half lengthwise; remove the seed. Put the halves on a microwavable plate, cut the sides down, and cook on high for 15 minutes. Let cool slightly.
Meanwhile, place chicken in a large skillet and add oil. Heat over medium heat for seven to nine (7-9) minutes per side or until a thermometer reads 165 degrees F (75 degrees C). Add pasta sauces and stir well. Sprinkle with cheese. Cover the pan and let stand for three to five (3-5) minutes or until the cheese melts.
Cut up the squashes into pieces and serve them with chicken and a side dish of your choice. You may want to sprinkle some chopped parsley on top if you'd like.
Health tip Cup-for-cup, spaghetti squash is lower in carbs than white pasta, but it's also higher in fiber and vitamin C.
Change up this recipe by using Alfredo sauce instead of a tomato-based sauce.
It's OK if the squash halves overlap while cooking in the microwave.
Recipe 3(Stir fried)
Prep time: 3 min
Cook Time: 7 min
Serving: 7 people
Cooking Difficulty: Easy
Cuisine: American
Course type: Main course
Calories: 413 calories
Nutrition Information
1 chicken breast half with 1-1/4 cups squash and 1/2 cup sauce: 413 calories, 17g fat (5g saturated fat), 109mg cholesterol, 662mg sodium, 24g carbohydrate (13g sugars, 5g fiber), 42g protein.
Ingredients
- 1 medium spaghetti squash, halved lengthwise and seeds removed
- 3 tablespoons olive oil, divided
- 1 medium yellow onion, diced
- 6 cloves garlic, roughly chopped
- kosher salt and freshly cracked black pepper
- 1 pound ground chicken
- 2 cups marinara sauce
- 1/2 teaspoon crushed red pepper flakes
- 1 cup shredded mozzarella
- 1/2 cup shredded Parmesan
- 1 ball burrata cheese
- fresh basil or oregano to garnish
Instructions
Preheat the oven to 475 degrees F.
Place the prepped spaghetti squash onto a baking tray, drizzled with olive oils, seasoned with salt and freshly ground black peppercorns, and roasted for approximately 30 minutes at 350 degrees F (175 degrees C). Carefully remove from the oven and allow to cool slightly before using a fork to gently shred the squash into strands. Transfer to a bowl.
In a large nonstick pan, sauté the onion and garlic in olive oil over medium-high until softened. Then add the chicken and continue cooking until done. Season with salt and black pepper to taste.
Add the spaghetti squash, marinara sauce, and roasted red pepper to the skillet with the meatballs and stir them together until combined. Sprinkle some Parmesan on top.
Sprinkle with the cheese. Bake on the top rack until hot and bubbly, about 15 to 20 min. Remove from the oven. Top with the burrata and bake for an additional 2 to 3 min. Season with salt and pepper as desired. Garnish with fresh basil leaves and/or parsley.
How to store the recipe?
The easiest way to store the recipe is to use a dry pasta dish container. This way, when the dish is full, you just put it into the freezer until you need it again. If you don't want to purchase a dry pasta dish, then you can also find some plastic containers at Walmart, Target, Bed Bath & Beyond, etc.
Why would you love this?
Spaghetti Squash Chicken Parmesan is a healthy dish that is easy to prepare. The spaghetti squash is stuffed with spinach, cheese, and marinara sauce, then baked until tender. This delicious meal has only 1/3rd the calories of regular pasta.
What did everyone think about the recipe?
I love this recipe. My husband and kids all loved it too. This was my first attempt at making chicken parmigiana using spaghetti squash instead of pasta. The texture of the squash is perfect for absorbing the sauce and cheese. We also added some garlic bread sticks, which were delicious. So glad we tried this out - thanks for posting this..
Substitutions
If you don't want to use garlic powder, you can substitute 1 tablespoon of minced garlic instead.
Expert Tips
- To make this dish healthy, use whole wheat pasta instead of regular pasta.
- You should also try to find a gluten-free cheese sauce.
- Word of advice Spaghetti squash has fewer carbohydrates than white pasta does per serving and more fiber and vitamin C.
- Substitute Alfredo sauce for the tomato sauce in this dish for a different flavor profile.
- When microwaving, it's fine if the squash halves touch each other.
How long does it take to cook?
The cooking time for this recipe depends on how large your squash is and how big your meatballs are. The average cooking time for this recipe is about 30 minutes to an hour.
Variations you can make:
The variations for cooking spaghetti squash include using different types of cheese, vegetables, or meat. If you want to try other ingredients, such as garlic bread or roasted red peppers, then go ahead
Frequently Asked Question (F.A.Qs:)
1. What temp do you bake breaded chicken?
You should bake it at 350 degrees for about 10 minutes per side. This is the best temp to cook all kinds of food.
2. How long do you cook chicken breast in the oven?
Chicken breasts are best cooked for about 30 minutes per pound at 400 degrees Fahrenheit.
3. What temperature is chicken when it’s done?
Chicken is cooked at 165 degrees Fahrenheit for about 70 minutes.
4. What do you eat with chicken parmesan?
Chicken is cooked at 165 degrees Fahrenheit for about 70 minutes.
5. How can I tenderize chicken quickly?
You can easily tenderize chicken with a mallet or hammer. Then, simply pound it until it becomes soft enough for eating.
6. How long does it take to cook spaghetti?
Spaghetti takes about 10 minutes to cook. You can boil water in a large pot for 2-3 minutes, then add pasta noodles and let them soak up the hot water. Add sauce and serve.
Conclusion
This recipe is a slice of tasty, lean meat that can be prepared in many different ways. It's also a great source of protein and B vitamins. Chicken parmesan is low in fat but high in protein and iron content, making it an ideal choice for those looking to cut calories while still getting enough nutrients from their diet. We hope you've found this article useful.
