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Tuscan Chicken and Spaghetti Squash

A light, low-carb twist on classic Tuscan flavors—roasted spaghetti squash strands tossed in a creamy sun-dried tomato and garlic sauce with tender, seared chicken and fresh spinach for a wholesome, family-friendly dinner.
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Prep Time 15 minutes
Cook Time 50 minutes
Course Main Course
Cuisine Italian, Mediterranean
Servings 4
Calories 380 kcal

Ingredients
  

Spaghetti Squash

  • 1 medium 2–3 lb spaghetti squash
  • 1½ tbsp olive oil
  • Sea salt & freshly ground black pepper

Chicken & Seasoning

  • 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

Tuscan Sauce

  • 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

Instructions
 

  • Roast the Squash: Preheat oven to 400 °F. Halve the squash lengthwise, remove seeds, brush cut sides with olive oil, season, and place cut-side down on a sheet pan. Roast 35–40 min until tender. Let cool 5 min, then scrape strands into a bowl.
  • Season & Sear Chicken: Pat chicken dry, toss with salt and pepper. Heat 2 tbsp oil in a large ovenproof skillet over medium-high. Sear chicken in batches 2–3 min per side until golden (not cooked through). Transfer to a plate.
  • Build the Sauce: Reduce heat to medium. Add garlic and onion to the skillet; sauté 2–3 min until translucent. Stir in sun-dried tomatoes; cook 1 min. Pour in broth, bring to simmer. Whisk in cream and Parmesan until smooth and slightly thickened.
  • Combine & Wilt: Return chicken pieces to the sauce, spooning sauce over each. Add spinach; cook until wilted (~1 min). Gently fold in squash strands until coated.
  • Finish (Optional): For a bubbly top, sprinkle extra Parmesan and bake at 375 °F for 8–10 min until golden.

Notes

  • Storage: Refrigerate in an airtight container up to 3 days. Reheat gently on stovetop with a splash of broth.
  • Variation: Swap chicken for shrimp (1½ lb peeled shrimp) or make vegetarian by adding mushrooms and artichokes instead of chicken.
  • Sauce Tip: Stir in 1 tbsp cream cheese for an extra-silky texture.
  • Squash Hack: Roast cut-side down to keep strands moist.