Your family will LOVE my version of keto spaghetti squash alfredo with its ketogenic alfredo sauce and spaghetti squash for keto noodles! Creamy keto alfredo sauce smothers healthy cooked chicken and gluten free spaghetti squash for the fettuccine noodle substitute–yum!
Ingredients for Keto Spaghetti Squash Chicken Alfredo
The fettuccine noodles in this keto dinner recipe are replaced with spaghetti squash cooked in the microwave (see further down for instructions).
For the low carb alfredo sauce, you’ll need:
heavy whipping cream
chicken base paste
freshly ground pepper
This is a sauce I’ve been slowly working on over the years and I’m happy to say it’s pretty close to perfection!
The first cut is the most difficult. Especially if your squash is getting hard and woody. If you have a hard time cutting it, you could google how to cut spaghetti squash and get some great methods.
For me, I–well, I get my biggest knife and whack it as hard as I can. *shrug emoji*
It’s one of those things I learned to do when adjusting to having a physical difference. The difference being that I’m a wimp.
Like my shortness. (Best kitchen tip for short ladies: To get to those ingredients in the back of the top shelf, use a rubber spatula. The long handle gives you reach and the rubber gives you grip. You’re so welcome!)
For overcoming wimpy arm weakness in getting through tough spaghetti squash skin?
I choose the biggest knife, get my other hand away from the squash, check behind me to be sure no one is in my slicing path, and I whack down on that vegetable with all my might.
It’s kind of the only way my wimpy arms can get enough force to actually cut the squash.
And sometimes it still gets wedged.
Not the safest or the best method. You’re absolutely right.
You’d better go google a better one real quick before making this low carb alfredo. Ha!
Keto Spaghetti Squash Chicken Alfredo Recipe Tips and FAQs:
Should I cook my squash in the oven or microwave? Both ways work fine, but for this keto spaghetti squash chicken alfredo recipe, I like to use the microwave method for cooking the spaghetti squash. When I’ve cooked it in the oven, it tends to be softer and drier, whereas I like a more firm “noodle”.
How do I cut a spaghetti squash? Try my above method….or probably best to google it. ;)
Is spaghetti squash better for you than spaghetti noodles? YES!! While you may worry about the carbs in spaghetti squash, there’s no need. There are only 7 g carbs in spaghetti squash per cup (and only 5.5 grams if you’re counting net carbs!). Compare that to spaghetti noodles, which have a whopping 42 grams of carbs per cup!
Is squash allowed on keto? Absolutely! See above bullet point. ^^^ I know, I know, squash is a bit higher in carbs than most foods you’d eat on the keto diet. But let’s look at the facts. 7 g carbs vs. 42 g in regular spaghetti. And the rest of the ingredients in this keto pasta dish add minimal carbs. One serving of this keto spahgetti squash alfredo is just 6 carbs! I’d say that’s pretty amazing for a squash dish.
Does this reheat well? Yes. In fact, I always make a big batch so I can have leftovers for the next day!
LOW CARB SPAGHETTI SQUASH ALFREDO FOR A Super EASY DINNER
At first when I started experimenting with spaghetti squash for pasta dishes, I was pretty skeptical.
In fact, the first try was amazing, and then I had several bad dinners after that before I figured out the secret to perfect spaghetti squash pasta.
The problem is that spaghetti squash tastes like, well, squash. It’s a bit sweet in that watery vegetable way, and not so much in a chewy pasta way.
To help create less of a squash flavor and more savory pasta flavor, I started putting the beef or chicken paste (depending on the dish) straight onto the squash strands after cooking them.
Sometimes I’ll even add some salt and butter, too. The squash really absorbs the flavor, so sometimes I need to add more, depending on how big my squash is.
Once I started doing this, I never had any issues with the flavor of my spaghetti squash pasta dinners.
I’ve got it down so good now that when I recently went through a difficult time, I had to make spaghetti with regular noodles for my kids and they told me afterward that they like the spaghetti squash version better!
Total mom win!
Keto Spaghetti Squash Alfredo with Chicken
Yield: 6 servings
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
You'll soon forget this gluten-free chicken alfredo is made with a keto noodle substitute: spaghetti squash! The flavors blend together so well, this keto spaghetti squash alfredo with chicken will become your family's new fave keto dinner!
2 tablespoons grated parmesan cheese, and more if desired for serving
Cook the spaghetti squash in the microwave in a covered dish with 1-2 tablespoons of water for 8-15 minutes until firm, but tender.
While the squash is cooking, cook the chicken. Warm the olive oil in a medium pan over medium-high heat. When the pan is hot, add the diced chicken. Cook on both sides for 4-5 minutes each. Set chicken aside and cover to keep warm while sauce cooks.
While chicken and squash are cooking, start the keto alfredo sauce. Melt butter in a pan. Add the onions and saute about 10 minutes just until the onion begins to brown.
Add the garlic and stir for 2 minutes.
Add the milk, heavy whipping cream, and 1 teaspoon chicken base, and simmer gently for about 10 minutes, stirring occasionally.
After 10 minutes, add the remaining ingredients. Stir until well-combined. Add the chicken to the sauce and simmer gently for 8 minutes until sauce is thickened to your liking and chicken is cooked through.
When the spaghetti squash is done cooking, scoop out the flesh, being careful not to break too many strands. Add 1/2 teaspoon chicken base paste to the squash and gently stir it in so it's evenly spread over the strands.
Add the squash to the pan with the keto alfredo sauce and chicken. Fold the squash strands in gently. Serve with a sprinkle of parmesan cheese, if desired.
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This yummy ketogenic spaghetti squash alfredo will hit the spot! Creamy low carb white alfredo sauce dotted with flavorful chicken and covers perfectly cooked spaghetti squash. Have you ever cooked spaghetti squash in the microwave? I’ll teach you how! Try this keto spaghetti squash alfredo with chicken today! | keenforketo.com | keto pasta | keto dinner | low carb dinner | low carb pasta