Low Carb Tuscan Chicken & Spaghetti Squash Recipe (Print Version)
Low Carb Tuscan Chicken with creamy sauce and tender spaghetti squash. A healthy, flavorful dinner that's easy to make and satisfying for the whole family.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 35 Minutes minutes
Total Time: 55 minutes
Servings: 4 Servings
Difficulty: Intermediate
Cuisine: Italian
Dietary: Gluten-Free, Diabetic-Friendly
# Ingredients:
→ Golden Squash Strands
01 -
1 medium spaghetti squash (about 2 1/2 lbs)
02 -
1 tbsp olive oil
03 -
Salt and pepper to taste
→ Tuscan Chicken Medallions
04 -
1 1/2 lbs boneless, skinless chicken breasts
05 -
1 tsp dried Italian seasoning
06 -
1/2 tsp garlic powder
07 -
1/4 tsp onion powder
08 -
Salt and pepper to taste
09 -
1 tbsp olive oil
→ Creamy Tuscan Embrace
10 -
1 tbsp olive oil
11 -
4 cloves garlic, minced
12 -
1/2 cup low-sodium chicken broth
13 -
1/2 cup heavy cream
14 -
1/4 cup sun-dried tomatoes, packed in oil, drained and chopped
15 -
1/4 cup grated Parmesan cheese
→ Fresh Garden Gems & Finishing Touches
16 -
4 cups fresh spinach
17 -
2 tbsp fresh basil, chopped, for garnish
# Instructions:
01 -
Preheat oven to 400°F. Halve 1 medium spaghetti squash, scoop out seeds. Drizzle cut sides with 1 tbsp olive oil, season with salt and pepper. Place cut-side down on a baking sheet. Roast for 35-45 minutes until tender. This forms the 'spaghetti' for your Low Carb Tuscan Chicken and Spaghetti Squash.
02 -
Slice 1 1/2 lbs boneless, skinless chicken breasts horizontally into 1/2-inch thick medallions. In a bowl, season chicken with 1 tsp dried Italian seasoning, 1/2 tsp garlic powder, 1/4 tsp onion powder, salt, and pepper. Prepare your chicken for the ultimate Low Carb Tuscan Chicken and Spaghetti Squash.
03 -
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add seasoned chicken and cook for 3-5 minutes per side, until golden brown and cooked through. Remove chicken from skillet and set aside, reserving any pan drippings for the sauce.
04 -
In the same skillet, add 1 tbsp olive oil if needed. Sauté 4 cloves minced garlic for 1 minute until fragrant. Deglaze with 1/2 cup low-sodium chicken broth, scraping up any browned bits from the bottom of the pan.
05 -
Stir in 1/2 cup heavy cream, 1/4 cup chopped sun-dried tomatoes, and 1/4 cup grated Parmesan cheese. Bring to a gentle simmer, then reduce heat to low. This rich sauce is key to the delicious Low Carb Tuscan Chicken and Spaghetti Squash.
06 -
Add 4 cups fresh spinach to the sauce, stirring until wilted, about 2-3 minutes. Return the cooked chicken medallions to the skillet, tossing to coat them in the creamy Tuscan sauce.
07 -
Once the spaghetti squash is roasted, use a fork to scrape out the 'strands.' Divide the spaghetti squash among four plates. Top with the creamy Tuscan chicken. Garnish with 2 tbsp fresh chopped basil for a vibrant Low Carb Tuscan Chicken and Spaghetti Squash.
# Notes:
01 -
For a dairy-free option, substitute heavy cream with full-fat coconut milk and omit Parmesan, or use a dairy-free Parmesan alternative.
02 -
Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave.
03 -
To easily cut the spaghetti squash, pierce it several times with a fork and microwave for 3-5 minutes before slicing. This softens the skin.
04 -
Enhance your meal by serving with a simple side salad dressed with a light vinaigrette, or a sprinkle of red pepper flakes for a touch of heat.
# Tools You'll Need:
01 -
Large skillet
02 -
Baking sheet
03 -
Sharp knife
04 -
Cutting board
05 -
Measuring cups and spoons
06 -
Tongs
# Nutrition Facts (Per Serving):
Calories: 618 kcal
Total Fat: 30 g
Total Carbohydrate: 25 g
Protein: 58 g