Name: Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe
Prep time: 10 min
Cook time: 55 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 1 medium-sized spaghetti squash; 2 Tbsp. extra-virgin olive oil; 1/2 cup chopped shallots; 3 garlic cloves, minced; 2 Tbsp. all-purpose flour; 2 cups 2% reduced-fat milk; 2 Tbsp. fresh lemon juice; 1/4 cup grated Parmesan cheese; 1/2 tsp. kosher salt; 1/2 tsp. freshly ground black pepper; 2 cups shredded rotisserie chicken; 1/2 cup shredded mozzarella cheese; Finely chopped parsley for garnish

There’s something so satisfying about this Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe that blends comfort food vibes with a wholesome twist. Creamy, cheesy, and packed with tender chicken nestled inside the naturally noodle-like squash — it’s a dinner win you’ll want on your regular rotation.

A toasted yellow spaghetti squash half is filled with a creamy, melted white cheese topping that shows browned spots and slight bubbling, giving a textured look. The squash's stringy yellow flesh forms the bottom layer around the edges, holding the cheese sauce inside. Bits of green parsley are scattered on top along with some black pepper specks. The squash rests on a white plate with dark speckles, which sits on a half circle pink plate over a white marbled surface. A lemon wedge and some parsley are seen in the top right and background. Photo taken with an iphone --ar 2:3 --v 7

Jump to:

Why You'll Love This Recipe
Ingredients & Why They Work
Make It Your Way
Step-by-Step: How I Make Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe
Top Tip
How to Serve Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe
Make Ahead and Storage
Frequently Asked Questions:
Final Thoughts
Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe

Why You'll Love This Recipe

I remember the first time I made this recipe—thinking I’d be missing out on the creamy indulgence of traditional Alfredo. But it totally surprised me! The spaghetti squash keeps it light but still so satisfying, and the chicken fills it right up for a hearty meal.

Light and nutritious: Using spaghetti squash instead of pasta cuts down on carbs while keeping a pasta-like texture.
Flavor-packed creamy sauce: The Alfredo sauce is tangy with lemon and cheesy without heavy cream, making it healthier but still rich.
Quick protein boost: Incorporating shredded rotisserie chicken means you’re adding lean protein with minimal prep.
Easy to customize: You can tweak the cheese or use dairy-free alternatives without losing a bit of the magic.

Ingredients & Why They Work

These ingredients come together like an all-star team — each playing a crucial role to keep the dish light, creamy, and full of texture. Picking fresh shallots and quality Parmesan really helps the flavors shine through. Also, a medium-sized spaghetti squash usually gives just the right amount of “noodles” for this recipe.

Flat lay of a halved medium spaghetti squash showing bright yellow-orange flesh with visible strands, a small white bowl of golden extra-virgin olive oil, a small white bowl of finely chopped pale purple shallots, three whole garlic cloves with white papery skins, a small white bowl of white all-purpose flour, a small white bowl of creamy 2% milk, a small white bowl of fresh yellow lemon juice, a small white bowl filled with finely grated pale yellow Parmesan cheese, a small white bowl of kosher salt crystals, a small white bowl of freshly ground black pepper, a mound of shredded white and light brown rotisserie chicken, a small pile of shredded white mozzarella cheese, and a few sprigs of bright green finely chopped parsley, all arranged in perfect symmetry on a simple white ceramic surface, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Spaghetti squash: The star of the dish, giving you a low-calorie, naturally gluten-free pasta substitute that whips up into delicate strands.
Extra-virgin olive oil: Adds a smooth base flavor and helps soften the shallots and garlic.
Shallots: Milder and sweeter than onions, they melt into the sauce for subtle depth.
Garlic: The classic flavor enhancer—just the right amount to avoid overpowering.
All-purpose flour: Thickens the sauce without needing heavy cream.
2% reduced-fat milk: Keeps the sauce creamy but cuts back on the fat.
Fresh lemon juice: Brightens the Alfredo sauce, giving a fresh contrast to the richness.
Parmesan cheese: Adds sharp, salty umami that’s essential to Alfredo flavor.
Kosher salt & black pepper: Simple seasonings to bring out all the tastes.
Shredded rotisserie chicken: Saves time while infusing the dish with tender protein.
Mozzarella cheese: Melts beautifully for that golden, bubbly topping.
Fresh parsley: Adds a pop of color and fresh herbal brightness at the end.

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Note: You'll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

I love making this recipe my own depending on what’s in the fridge or my mood. Sometimes, I toss in sautéed mushrooms or spinach for an extra veggie kick. You’ll find that this dish is a great canvas for whatever healthy twists you want to add.

Variation: Swap the chicken for cooked shrimp when you want a bit of a seafood vibe — it turns out beautifully with the lemony Alfredo sauce.
Dairy-free version: I often experiment by swapping regular milk for unsweetened almond milk and using nutritional yeast instead of Parmesan for a vegan-friendly option. The flavor is still fantastic!
Spice it up: Add a pinch of red pepper flakes or freshly cracked black pepper to bring just a little heat.

Step-by-Step: How I Make Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe

A half yellow spaghetti squash filled with a creamy white cheese mixture topped with browned melted cheese and small green herb pieces, sitting on a white plate. A fork lifts a gooey, stretchy cheese portion from the squash, showing the soft, stringy texture of the cheese and the fibrous, yellow inside of the squash. In the background, another squash half on a white plate is partially visible, along with lemon wedges on a white marbled surface. photo taken with an iphone --ar 2:3 --v 7

Step 1: Roast the spaghetti squash just right

This part is crucial—you want the squash tender but not mushy. Cut the spaghetti squash lengthwise with a sharp knife (be careful, it can be tough!). I lightly coat the flesh with cooking spray to help it roast evenly and place it cut-side down on a baking sheet. Bake at 400°F for 30 to 40 minutes. When you can pierce the skin easily with a fork, it’s ready. Let it cool enough to handle before moving on.

Step 2: Build the creamy Alfredo sauce on the stove

While the squash bakes, heat olive oil over medium heat and gently sauté the shallots and garlic until soft and fragrant—about 3 minutes. Whisk in the flour and give it a couple of minutes to cook out the raw taste. Then, slowly stream in the milk while whisking constantly so there are no lumps. Let it simmer until it thickens — that’s going to take around 3 to 4 minutes. Stir in lemon juice, Parmesan, salt, and pepper, then fold in the shredded chicken.

Step 3: Combine the squash strands with the sauce

Once the squash is cool enough to handle, scoop out and discard the seeds. Use a fork to rake out all those beautiful spaghetti-like strands, then stir them gently into the chicken Alfredo mixture. This is the filling that’s going into your squash "boats".

Step 4: Stuff, bake, and broil for bubbly perfection

Fill each hollowed-out squash half evenly with the creamy chicken mixture. Sprinkle shredded mozzarella cheese on top — this gives it that irresistible melty blanket. Pop them back in the oven for 10 minutes, then switch the oven to broil on HIGH for 2 minutes. Watch closely so the cheese gets those delicious golden spots without burning. Finish with a sprinkle of fresh parsley for that pop of color and fresh flavor.

Top Tip

Having made this Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe several times, I learned that keeping a close eye during broiling makes a big difference in texture and appearance. That golden melt is what really elevates the dish!

Perfect roasting: Don’t skip the cooking spray on the squash flesh — it helps create slight caramelization that boosts flavor.
Whisk constantly: When adding milk to the roux, whisk vigorously to avoid lumps and get a smooth sauce every time.
Broil carefully: Set a timer and stand by so you can catch the mozzarella bubbling with golden spots without burning it.
Let it rest: After baking, let the stuffed squash rest for a few minutes so the filling sets—not too hot to eat but perfectly cozy.

How to Serve Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe

Chicken Alfredo Spaghetti Squash - Serving Suggestion

Garnishes

I always top mine with finely chopped fresh parsley—it adds that nice herbal brightness and a splash of color that makes the dish pop right off the plate. Sometimes I add a little extra grated Parmesan and a fresh grind of black pepper for serving.

Side Dishes

This recipe stands beautifully on its own but pairs wonderfully with a crisp green salad or roasted asparagus. A simple Caesar salad or garlic sautéed green beans complement the creamy richness perfectly without overwhelming the flavors.

Creative Ways to Present

For special dinners, I like to plate the stuffed squash halves on a big platter sprinkled with extra parsley and toasted pine nuts for crunch. You can also turn this into a sharing dish by scooping the filling into small ramekins, topped with cheese and broiled individually.

Make Ahead and Storage

Storing Leftovers

Leftovers keep well in the fridge for up to 3 days. I usually store the squash halves with the filling intact in airtight containers to maintain moisture and flavor, but you can also scrape out the filling and store it separately if you prefer.

Freezing

I've frozen the filling alone before with good results — just cool it completely, transfer to a freezer-safe container, and thaw overnight in the fridge. I find freezing the stuffed squash halves intact can make them a bit watery on reheating, so it's best to freeze the filling separately.

Reheating

When reheating, I prefer to use the oven for best texture — cover loosely with foil and warm at 300°F until heated through. Microwaving works in a pinch but results in softer squash and can sometimes make the cheese a little rubbery.

Frequently Asked Questions:

Can I use pre-cooked chicken other than rotisserie?

Absolutely! Shredded cooked chicken breast or leftover grilled chicken works great in this recipe. Just make sure it’s well shredded for even distribution with the sauce.

What if I don’t have shallots?

You can substitute regular yellow or sweet onion finely chopped, but shallots provide a gentler, sweeter flavor that complements the creamy sauce nicely.

Can I make this recipe gluten-free?

Yes! Simply swap the all-purpose flour for a gluten-free flour blend or cornstarch for thickening the sauce. The rest of the ingredients are naturally gluten-free.

How can I make this dish vegan?

Replace the chicken with sautéed mushrooms or tofu, swap milk for unsweetened almond or cashew milk, use nutritional yeast instead of Parmesan, and pick your favorite vegan shredded cheese. It’s still delicious!

Final Thoughts

This Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe quickly became one of my favorite go-to dinners because it’s both nourishing and indulgent. It’s the perfect balance when you want something cozy without guilt, and it’s simple enough to whip up on busy nights. Give it a try—I bet it’ll end up on your favorite list, just like it did for me!