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 about comfort food that feels like a warm hug, but it doesn’t have to come with a side of guilt. That’s why I’m excited to share this Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe—a creamy, comforting meal that’s packed with flavor but lightened up with spaghetti squash instead of traditional pasta. It’s one of those dishes that feels fancy enough to impress, yet simple enough for a weeknight.

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

Honestly, this recipe has become a staple for me because it checks so many boxes: taste, health, and ease. I enjoy how the alfredo sauce feels indulgent without weighing you down, and the chicken adds protein to keep things satisfying. Plus, the spaghetti squash makes it so unique—like you’re sneaking in veggies without anyone noticing.

Light and Creamy: This dish nails that rich alfredo flavor but with less fat and calories than classic versions.
Spaghetti Squash Magic: Using the squash instead of pasta adds fiber and nutrients while keeping the carb count lower.
Perfect for Meal Prep: I love making this ahead—it reheats beautifully and still tastes fresh.
Customizable Comfort: Whether you want it dairy-free or loaded with extra cheese, it’s easy to tweak.

Ingredients & Why They Work

I love how these ingredients come together to create a sauce that’s velvety without being heavy, balanced with the bright notes of lemon and the subtle sweetness of shallots. The chicken adds hearty protein, while the mozzarella on top gives you that irresistible golden crust.

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: It’s the star keeping the dish light and providing a fun "noodly" texture.
Extra-virgin Olive Oil: Adds flavor depth when sautéing shallots and garlic, without overpowering the dish.
Shallots: Their mild onion-y sweetness is perfect for an alfredo base—much softer than a raw onion.
Garlic: Because everything’s better with garlic; it gives the sauce an aromatic lift.
All-purpose Flour: The secret to thickening the sauce just right without being heavy.
2% Reduced-fat Milk: Keeps it creamy but lighter than heavy cream, balancing richness and health.
Fresh Lemon Juice: It brightens the sauce and cuts through the richness beautifully.
Parmesan Cheese: Adds umami and that classic cheesy tang essential for Alfredo.
Kosher Salt & Black Pepper: For perfect seasoning, enhancing every other ingredient.
Shredded Rotisserie Chicken: Super convenient and flavorful—no extra cooking needed.
Shredded Mozzarella Cheese: Melts to a golden topping, adding a gentle gooey finish.
Fresh Parsley: A pop of color and fresh herbal note that brightens every bite.

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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

One of my favorite things about this Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe is how easy it is to make it truly yours. Whether you swap in different cheeses or add your favorite herbs, a little customization keeps the recipe fresh and fun.

Dairy-Free Variation: I’ve played around with almond milk and nutritional yeast instead of dairy, and I promise it still feels indulgent.
Spicy Kick: Sometimes I add a pinch of red pepper flakes to the sauce for a subtle warmth that pairs beautifully with the creamy texture.
Veggie Boost: Tossing in some steamed broccoli or mushrooms before stuffing amps up the nutrition and adds extra texture.

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: Prepare and Roast the Spaghetti Squash

Start by preheating your oven to 400°F. Carefully slice your spaghetti squash lengthwise (don’t rush this step—it’s easier to cut once the squash is stable on the counter). Lightly spray or brush the inside of each half with cooking spray and place them cut-side down on a baking sheet. Roast for 30-40 minutes, or until the flesh is tender and you can easily shred it with a fork. Let it cool just enough so you can handle it safely—this waiting part is perfect for prepping your sauce.

Step 2: Make the Alfredo Sauce with a Bright Twist

Heat the olive oil in a skillet over medium heat, then add chopped shallots and garlic. Sauté gently until softened (about 3 minutes)—you want them translucent and fragrant, not browned. Sprinkle in the flour, stirring constantly for 2 minutes to cook out the raw taste. Slowly whisk in the milk to keep the sauce silky smooth, then simmer gently until thickened, about 3-4 minutes. Stir in fresh lemon juice, Parmesan, salt, and pepper for that perfect balanced flavor.

Step 3: Combine Chicken and Spaghetti Squash

Remove the squash seeds and discard. Using a fork, shred the squash flesh into strands—this is so satisfying! Mix those strands directly into your chicken Alfredo sauce along with shredded rotisserie chicken. I love using rotisserie because it adds depth of flavor with zero extra effort. Stir everything well so the squash soaks up all the creamy goodness.

Step 4: Stuff and Bake

Fill each empty spaghetti squash half evenly with the chicken Alfredo mixture. Sprinkle shredded mozzarella over the top, then bake in the oven for an additional 10 minutes. Finally, broil on high for 2 minutes to get that perfectly golden, slightly crispy cheese topping—just watch closely so it doesn’t burn. When you pull it out, garnish with fresh chopped parsley for that final flourish.

Top Tip

Over the years, I’ve learned that the quality of your spaghetti squash and the control of your sauce thickness make or break this recipe. Here are some extras to keep in mind:

Squash Size Matters: I usually pick medium-sized spaghettisquat—it roasts evenly and fits nicely on a standard baking sheet.
Don’t Rush the Sauce: Whisk steadily when adding milk to avoid lumps, and simmer patiently to get that perfect creamy texture without it thinning out later.
Shred the Squash Thoroughly: The more strands you get, the better the “pasta” experience. Fork it well but gently to keep the texture light.
Watch the Broil: The broiler can go from gold to burnt in seconds—set a timer and stay close!

How to Serve Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe

Chicken Alfredo Spaghetti Squash - Serving Suggestion

Garnishes

I always finish mine with a sprinkle of fresh parsley—it adds a fresh, herbal note that contrasts beautifully with the creamy sauce. Sometimes, if I’m feeling fancy, I add a little extra Parmesan or even a handful of toasted pine nuts for crunch.

Side Dishes

This recipe pairs wonderfully with simple green sides like a crisp Caesar salad or steamed green beans with lemon zest. If you want to keep things light, a roasted vegetable medley is a great companion—think asparagus or Brussels sprouts.

Creative Ways to Present

For special occasions, I like to plate the squash halves on individual dishes, drizzle a little extra olive oil, and scatter microgreens on top. It instantly elevates the presentation and makes guests feel like they’re at a cozy Italian trattoria.

Make Ahead and Storage

Storing Leftovers

I usually store leftovers in airtight containers in the fridge. Whether you keep the squash halves stuffed or mix everything in a bowl, it’s good up to three days. The flavors really mellow and deepen overnight, which is a nice bonus.

Freezing

Freezing stuffed spaghetti squash can be a bit tricky due to moisture, but I’ve had good results freezing the filling separately in freezer-safe containers. When you’re ready to eat, just thaw overnight, stuff fresh squash, and bake as usual.

Reheating

I like reheating by popping the stuffed squash in a 300°F oven until warmed through—it helps keep the topping deliciously melty and avoids sogginess. For quicker meals, microwaving the filling on a plate works too, just sprinkle with a little extra mozzarella to refresh the top.

Frequently Asked Questions:

Can I use frozen chicken instead of rotisserie?

Absolutely! Just make sure the chicken is thawed and shredded before mixing it into the sauce. If the chicken is too wet, pat it dry to prevent the sauce from becoming watery.

Is spaghetti squash difficult to cook?

Not at all! Roasting it cut-side down, as in this recipe, is the easiest way to get tender strands. It typically takes about 30-40 minutes at 400°F, but checking with a fork for tenderness is the best indicator.

Can I make this recipe vegan?

Yes! Swap the dairy milk for unsweetened plant milk and Parmesan for nutritional yeast. Use shredded vegan cheese instead of mozzarella, and replace the chicken with your favorite plant-based protein or extra veggies.

How do I prevent the alfredo sauce from breaking?

The key is to whisk constantly while adding the milk slowly and to keep the heat moderate. Avoid boiling the sauce vigorously, as that can cause it to separate. Simmer gently until thickened for the best texture.

Final Thoughts

This Healthy Chicken Alfredo Stuffed Spaghetti Squash Recipe feels like a cozy hug on a chilly evening but slips easily into a healthy lifestyle without compromises. It’s one of those recipes I keep returning to when I want something hearty but not heavy, simple yet special. Give it a try—I promise you’ll love the way it transforms a humble squash into a dinner that feels like a celebration.