Tuscan Chicken and Spaghetti Squash

Tuscan Chicken and Spaghetti Squash is a lighter take on a creamy Italian-inspired classic, combining tender sautéed chicken with a rich garlic cream sauce and naturally sweet roasted squash. This recipe relies on simple techniques—oven-roasting, pan-searing, and gentle simmering—to create deep flavor without heaviness. The final result is comforting, balanced, and satisfying, with a perfect contrast between creamy sauce and delicate squash strands.

Why You’ll Love This Recipe

Low-Carb Comfort Food – Offers all the richness of a Tuscan-style pasta dish while replacing traditional noodles with naturally low-carb spaghetti squash.
Creamy Without Being Heavy – Uses a modest amount of cream, balanced with vegetables and lean protein for a well-rounded dish.
Straightforward Technique – Simple roasting and sautéing methods make this recipe approachable for home cooks of all skill levels.
One-Pan Sauce – The Tuscan sauce is built in the same skillet as the chicken, maximizing flavor and minimizing cleanup.
Flexible for Dietary Needs – Easily adaptable for dairy-free or gluten-free diets without sacrificing texture or taste.
Meal-Worthy and Elegant – Suitable for weeknight dinners yet polished enough for entertaining guests.

Ingredients You’ll Need

For the Chicken and Tuscan Sauce

4 boneless, skinless chicken breasts (about 6 oz each) – Lean protein that absorbs seasoning and sauce well.
2 tablespoons olive oil – Used for sautéing, adds richness and helps achieve golden browning.
3 cloves garlic, minced – Provides the aromatic base of the Tuscan sauce.
1 teaspoon Italian seasoning – Adds a balanced blend of herbs for classic Italian flavor.
1 teaspoon paprika – Enhances color and adds mild warmth.
Salt and black pepper, to taste – Essential for seasoning and flavor balance.
1 cup cherry tomatoes, halved – Adds acidity and natural sweetness to the sauce.
1 cup spinach (fresh or frozen) – Contributes color, nutrients, and mild earthiness.
½ cup heavy cream (or coconut cream) – Creates a smooth, luxurious sauce texture.
¼ cup grated Parmesan cheese (optional) – Adds umami depth and thickens the sauce slightly.
Fresh basil, chopped – Used as garnish for freshness and aroma.

For the Spaghetti Squash

1 medium spaghetti squash (2½–3 lb) – Acts as a pasta substitute with mild sweetness.
1 tablespoon olive oil – Helps the squash roast evenly and develop flavor.
Salt and black pepper, to taste – Enhances the natural flavor of the squash.

Step-by-Step Instructions

Preheat the Oven

Set the oven to 400°F (200°C) to ensure even roasting and proper caramelization of the squash.

Prepare the Spaghetti Squash

Cut the squash lengthwise and scoop out the seeds, then brush the cut sides with olive oil and season evenly with salt and pepper.

Roast the Squash

Place the squash cut-side down on a parchment-lined baking sheet and roast for 30–35 minutes, until the flesh is fork-tender and easily separates into strands.

Season the Chicken

Pat the chicken breasts dry, then season both sides evenly with salt, pepper, Italian seasoning, and paprika for consistent flavor.

Sauté the Chicken

Heat olive oil in a large skillet over medium-high heat and cook the chicken for 6–7 minutes per side, until golden and fully cooked (internal temperature of 165°F/74°C). Remove and set aside.

Build the Sauce Base

Lower the heat to medium, add garlic to the same skillet, and sauté for about 30 seconds until fragrant but not browned.

Add Vegetables

Stir in cherry tomatoes and spinach, cooking for 3–4 minutes until the spinach wilts and tomatoes soften slightly.

Finish the Sauce

Pour in the cream and bring to a gentle simmer, stirring in Parmesan if using, then adjust seasoning to taste.

Combine and Heat Through

Slice the chicken and return it to the skillet, coating it in the sauce and allowing everything to warm together for 2–3 minutes.

Shred and Serve

Use a fork to scrape the roasted squash into strands, then plate and top with the Tuscan chicken and sauce. Finish with fresh basil.

Recipe Notes & Tips

Even Squash Cooking – Roasting cut-side down traps steam, ensuring tender strands without drying out.
Golden Chicken Matters – Proper browning develops flavor through the Maillard reaction, enhancing the final dish.
Control the Simmer – Keep the cream at a gentle simmer to prevent separation or curdling.
Frozen Spinach Tip – Thaw and squeeze excess water before adding to avoid thinning the sauce.
Cheese Timing – Add Parmesan off high heat to ensure smooth melting and prevent clumping.
Rest Before Serving – Let the dish sit for 2–3 minutes to allow the sauce to thicken slightly.

Nutritional Information

Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 4 generous portions (protein-forward main course)
Calories: ~420 per serving (estimate; varies based on cream and cheese used)

Perfect Pairings

Crisp Green Salad – A lemon vinaigrette balances the creaminess of the dish.
Garlic Roasted Broccoli – Adds texture and complementary roasted flavor.
Sparkling Water with Citrus – Refreshes the palate between bites.
Light White Wine – Pinot Grigio or Sauvignon Blanc pairs well with creamy sauces.

Ideal Occasions

Weeknight Family Dinners – Nutritious, filling, and easy to prepare.
Low-Carb Entertaining – Impressive without feeling restrictive.
Meal Prep for the Week – Reheats well and maintains texture.
Comfort Food Cravings – Delivers richness without heaviness.

Storage & Serving Tips

Refrigeration – Store leftovers in an airtight container for up to 3 days.
Reheating – Warm gently on the stovetop or microwave to avoid sauce separation.
Separate Storage – Keep squash and sauce separate for best texture if prepping ahead.
Serving Temperature – Best served warm, not piping hot, for optimal flavor.

Creative Variations to Try

Sun-Dried Tomato Version – Swap fresh tomatoes for chopped sun-dried tomatoes for deeper flavor.
Herb-Forward Twist – Add fresh thyme or rosemary for a more aromatic profile.
Spicy Tuscan Chicken – Incorporate red pepper flakes for gentle heat.
Extra Veggie Boost – Add mushrooms or zucchini for added texture and nutrients.

Troubleshooting Common Issues

Watery Sauce – Simmer longer uncovered to reduce excess moisture.
Dry Chicken – Remove chicken promptly at 165°F and slice only before serving.
Bland Flavor – Adjust salt after adding cream, as dairy mutes seasoning.
Mushy Squash – Reduce roasting time and avoid overcooking past fork-tender.

Why This Recipe Works

This recipe balances texture and flavor through contrast: creamy sauce against delicate squash strands, and savory chicken offset by fresh vegetables. Roasting the squash concentrates its natural sweetness, while searing the chicken builds depth before the sauce is introduced. The cream emulsifies with pan drippings and Parmesan, creating a cohesive sauce that clings to both chicken and squash without overwhelming them. At approximately 420 calories per serving, it delivers indulgent flavor while remaining lighter than traditional pasta-based Tuscan dishes.

Final Thoughts

Tuscan Chicken and Spaghetti Squash is a smart, satisfying alternative to classic creamy pasta meals, offering comfort with nutritional balance. It’s rich yet restrained, simple yet elegant, and adaptable to a range of dietary preferences. Whether you’re looking for a lighter dinner or a dependable recipe with restaurant-style appeal, this dish delivers—without compromise.