Name: Tuscan Chicken and Spaghetti Squash
Prep time: 15 min
Cook time: 50 min
Ingredients: 1 medium (2–3 lb spaghetti squash); 1½ tbsp olive oil; Sea salt & freshly ground black pepper; 1½ lb boneless (skinless chicken breasts, cut into 1″ cubes); 1 tsp kosher salt; ½ tsp freshly ground black pepper; 2 tbsp extra-virgin olive oil; 4 cloves garlic (thinly sliced); 1 small yellow onion (finely diced); ½ cup oil-packed sun-dried tomatoes (drained & chopped); 1 cup low-sodium chicken broth; ½ cup heavy cream; ½ cup grated Parmesan cheese (plus extra for garnish); 1 cup baby spinach (roughly chopped); 1 tsp Italian seasoning; Pinch red pepper flakes (optional)

Welcome, fellow food enthusiasts! Today, I’m thrilled to share one of my all-time favorite weeknight delights: Tuscan Chicken and Spaghetti Squash. This dish combines the vibrant flavors of sun-kissed tomatoes, fragrant garlic, earthy spinach, and creamy Parmesan with tender chicken and the tender “noodle” strands of roasted spaghetti squash. Perfect for those seeking a lighter alternative to traditional pasta dishes, yet craving the richness and heartiness of Tuscan-inspired cuisine, this recipe truly has it all. Whether you’re hosting family for Sunday dinner or simply craving a cozy solo meal, this recipe will become a cherished staple in your repertoire.

In this comprehensive post, we’ll dive deep into the ingredients, step-by-step preparation, expert tips, creative variations, and serving suggestions. I’ll guide you through every nuance to ensure your Tuscan Chicken and Spaghetti Squash turns out perfectly every time. Let’s roll up our sleeves and embark on this culinary journey!

Why You’ll Love This Recipe

Low-Carb Comfort: By replacing traditional pasta with spaghetti squash, you enjoy a light, tender “noodle” that soaks up every drop of the savory Tuscan sauce without weighing you down.
Flavor-Packed: Sun-dried tomatoes, garlic, and creamy Parmesan make every bite burst with the signature flavors of Tuscany.
One-Pan Friendly: Most of the cooking happens in a single skillet (plus the sheet pan for the squash), minimizing cleanup and maximizing convenience.
Adaptable Proteins: While chicken breast is classic here, you can easily swap in thighs or even shrimp, making it perfect for every palate.
Meal-Prep Magic: This dish reheats beautifully, so you can prep a big batch for lunches or dinners throughout the week.

Ingredients You’ll Need

To serve 4 generous portions of Tuscan Chicken and Spaghetti Squash, gather the following:

For the Spaghetti Squash

1 medium spaghetti squash (about 2–3 pounds)
1½ tablespoons olive oil
Sea salt & freshly ground black pepper

For the Tuscan Chicken

2 tablespoons extra-virgin olive oil
1½ pounds boneless, skinless chicken breasts (or thighs), cut into 1-inch cubes
1 teaspoon kosher salt
½ teaspoon freshly ground black pepper

For the Tuscan Sauce

4 cloves garlic, thinly sliced
1 small yellow onion, finely diced
½ cup sun-dried tomatoes (oil-packed), drained and roughly chopped
1 cup low-sodium chicken broth
½ cup heavy cream (or half-and-half for lighter richness)
1 cup baby spinach, roughly chopped
½ cup grated Parmesan cheese, plus extra for garnish
1 teaspoon Italian seasoning blend
Pinch of red pepper flakes (optional, for a gentle heat kick)

Fresh Herb Garnish (Optional but Recommended)

2 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley

Equipment and Prep Work

Sharp Chef’s Knife & Cutting Board: For speedy prep and precise cuts.
Half Sheet Pan: To roast the spaghetti squash evenly.
Large Ovenproof Skillet (12-inch): Cast-iron works beautifully for heat retention and transfers easily from stovetop to oven.
Wooden Spoon or Silicone Spatula: To stir and deglaze without scratching your pan.
Metal Tongs: For turning the chicken pieces.

Prep Steps:

Preheat the Oven: 400°F (200°C).
Halve & Seed the Squash: Use a sturdy knife; scrape out the seeds with a spoon.
Cube & Season the Chicken: Toss with salt and pepper for even seasoning.
Mise en Place: Measure and prep garlic, onion, tomatoes, broth, cream, and cheese to streamline cooking.

Step-by-Step Cooking Instructions

1. Roasting the Spaghetti Squash

Oil & Season: Drizzle the squash halves with olive oil; season with salt and pepper, cut-side down.
Bake: Place on the sheet pan and roast for 35–40 minutes, until the flesh is tender and easily pierced with a fork.
Cool Slightly & Shred: Let rest 5 minutes. Then, use a fork to gently scrape out “spaghetti” strands. Set aside in a large bowl, still warm.

Chef’s Note: Roasting cut-side down steams the interior for moist strands rather than drying them out.

2. Sautéing the Chicken

Heat the Pan: Warm the 2 tablespoons of olive oil over medium-high heat.
Brown in Batches: Add chicken cubes in a single layer; avoid overcrowding. Brown 2–3 minutes per side until golden but not fully cooked through. Transfer to a plate.
Deglaze the Pan: If fond (browned bits) stick, deglaze with a splash of chicken broth, scraping with a wooden spoon.

3. Building the Tuscan Sauce

Sauté Aromatics: Reduce heat to medium. Add garlic and onion; cook 2–3 minutes until softened and translucent—avoid burning the garlic.
Incorporate Tomatoes & Broth: Stir in sun-dried tomatoes; cook 1–2 minutes. Pour in chicken broth, bring to a gentle simmer.
Cream & Cheese: Stir in heavy cream and Parmesan; whisk until smooth and slightly thickened (~2 minutes).
Season & Brighten: Add Italian seasoning and red pepper flakes, adjust salt and pepper to taste.

4. Combining and Finishing

Return Chicken: Nestle the seared chicken back in the skillet; spoon sauce over each piece.
Add Spinach: Sprinkle in baby spinach; let wilt (~1 minute).
Add Squash Strands: Fold in spaghetti squash until coated in sauce.
Bake (Optional): For a gratin-style finish, sprinkle extra Parmesan and bake at 375°F for 10 minutes until bubbly and golden on top.

Chef’s Tip: Keep some squash strands unpacked for plating finesse—don’t over-stir or they’ll break into mush.

Pro Tips for Success

Choosing the Right Squash: Look for a firm, evenly colored spaghetti squash without soft spots.
Sun-Dried Tomato Quality: Oil-packed tomatoes are plumper and more flavorful than dry-packed; rinse off excess oil to control richness.
Creamier Sauce Hack: For an ultra-silky sauce, stir in 1 tablespoon of cream cheese with the Parmesan.
Even Cooking: If chicken pieces vary in size, cut them uniformly for consistent browning and cooking.
Make-Ahead Shortcut: Roast the squash and prep the sauce base a day ahead; simply reheat, add chicken, and finish.

Recipe Variations

Shrimp & Squash: Swap chicken for 1½ pounds peeled shrimp; sauté until just pink, then follow the same sauce-building steps.
Vegetarian Twist: Skip the chicken; double the spinach and toss in 1 cup of sliced mushrooms or artichoke hearts.
Creamy Pesto Upgrade: Stir in 2 tablespoons of basil pesto at the end for a herbal lift.
Spicy Arrabbiata Style: Increase red pepper flakes to ½ teaspoon and add a pinch of smoked paprika for smoky heat.
Cheesy Gratin: Top with mozzarella or fontina, broil for 2–3 minutes until bubbly and golden brown.

Serving Suggestions

Family-Style Platter: Present the skillet at the center of the table, garnish with fresh basil, parsley, and a drizzle of extra-virgin olive oil.
Individual Bowls: Nestle a nest of spaghetti squash in a shallow bowl, top with chicken and sauce, and finish with grated Parmesan.
Accompaniments: Serve alongside a crisp green salad (mixed greens, cucumber, shaved fennel) and crusty garlic bread to mop up every last drop of sauce.
Wine Pairing: A medium-bodied Italian white such as Vermentino or a light red like Chianti complements the Tuscan flavors beautifully.

Storing and Reheating

Storage: Refrigerate leftovers in an airtight container for up to 3 days.
Freezing: Not recommended for best texture, as squash can become watery when thawed.
Reheating: Warm gently on the stovetop over low heat, adding a splash of broth or cream to revive the sauce. Alternatively, microwave in 1-minute increments, stirring between.

Health and Nutrition Highlights

Low in Carbs: Spaghetti squash contains approximately 10g net carbs per cup compared to 43g in cooked spaghetti, supporting low-carb diets.
Lean Protein: Chicken breast provides high-quality protein with minimal saturated fat.
Nutrient-Rich: Spinach is packed with vitamins A, C, and K, along with iron and fiber.
Healthy Fats: Extra-virgin olive oil delivers heart-healthy monounsaturated fats, while Parmesan adds calcium and umami.

Frequently Asked Questions (FAQs)

Q: Can I use frozen squash?
A: Fresh yields the best texture, but you can roast thawed frozen squash—expect slightly softer strands.

Q: How do I know when the sauce is thick enough?
A: It should coat the back of a spoon without running off too quickly. If too thin, simmer a minute longer; if too thick, thin with more broth.

Q: Can I make this dairy-free?
A: Substitute heavy cream with full-fat coconut milk and use dairy-free Parmesan. Flavor will be slightly coconut-tinged but still luscious.

Q: What’s the best way to reheat without drying out?
A: Gently reheat on the stovetop with a splash of broth, stirring to redistribute moisture.

Conclusion

There you have it—an exhaustive guide to crafting the perfect Tuscan Chicken and Spaghetti Squash that’s as beautiful on the plate as it is on your taste buds. This dish marries the classic warmth of Tuscan flavors with innovative, health-conscious twists, making it a versatile winner for weeknights, casual dinner parties, and meal-prep alike.

By following this step-by-step tutorial, you’ll not only master the technique of coaxing tender spaghetti squash strands and succulent chicken but also learn to elevate a simple skillet into a restaurant-caliber entrée. So gather your ingredients, turn on some Italian tunes, and let your kitchen become your own little trattoria. Buon appetito!