Tuscan Chicken and Spaghetti Squash: A Creamy, Low-Carb Twist on Italian Comfort Food

There’s something irresistibly cozy about creamy Tuscan chicken — tender seared chicken simmered in a luscious garlic cream sauce, infused with sun-dried tomatoes, spinach, and herbs. Now imagine all that Tuscan flavor tossed with strands of buttery roasted spaghetti squash instead of pasta. The result? Tuscan Chicken and Spaghetti Squash — a wholesome, low-carb dinner that delivers the same rich satisfaction as an Italian classic without the heaviness.

Why This Recipe Works

Tuscan cuisine is all about simplicity and fresh, rustic ingredients that shine on their own. This recipe takes those beloved flavors — garlic, parmesan, sun-dried tomatoes, and spinach — and pairs them with a nutritious, grain-free base. Spaghetti squash has a naturally tender bite that absorbs creamy sauces beautifully, making it a perfect alternative to fettuccine or linguine.

Every forkful gives you silky strands of squash coated in a luxurious, herb-scented cream sauce and tender chicken — pure comfort in every bite.

What Makes Tuscan Chicken and Spaghetti Squash So Special

• Low-Carb, High Flavor: All the richness of creamy Tuscan chicken with just a fraction of the carbs.
• Balanced & Nourishing: Packed with lean protein, fiber, and greens.
• Perfect for Meal Prep: The sauce and squash both reheat beautifully for next-day lunches.
• One-Pan Friendly: You can cook the chicken and sauce in the same skillet for easy cleanup.
• Family-Approved: Creamy, cheesy, and flavorful enough to please everyone at the table.

Ingredients

For the Spaghetti Squash:

• 1 medium spaghetti squash (about 3 lbs)
• 1 tbsp olive oil
• Salt and black pepper, to taste

For the Tuscan Chicken:

• 2 large boneless, skinless chicken breasts (about 1 lb total)
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1 tsp Italian seasoning
• 3 cloves garlic, minced
• ½ cup sun-dried tomatoes, drained and chopped
• 1 ½ cups baby spinach, roughly chopped
• 1 cup heavy cream (or half-and-half)
• ½ cup grated parmesan cheese
• ¼ tsp red pepper flakes (optional)
• Fresh basil or parsley, for garnish

Instructions

Step 1: Roast the Spaghetti Squash

1. Preheat oven to 400°F (200°C).
2. Slice spaghetti squash in half lengthwise and scoop out the seeds.
3. Brush with olive oil, season with salt and pepper, and place cut-side down on a baking sheet lined with parchment paper.
4. Roast for 35–40 minutes, or until tender and easily pierced with a fork.
5. Once slightly cooled, scrape the flesh with a fork to create noodle-like strands. Set aside.

Step 2: Prepare the Chicken

6. Pat chicken breasts dry and season both sides with salt, pepper, and Italian seasoning.
7. Heat olive oil in a large skillet over medium-high heat.
8. Add chicken and sear for 5–6 minutes per side until golden and cooked through (internal temp 165°F / 74°C).
9. Remove from skillet and set aside to rest.

Step 3: Make the Creamy Tuscan Sauce

10. In the same skillet, add minced garlic and sauté until fragrant (about 30 seconds).
11. Stir in the sun-dried tomatoes and cook for 1 minute.
12. Reduce heat to medium and pour in heavy cream. Simmer gently for 2–3 minutes, scraping up any browned bits from the pan.
13. Stir in parmesan cheese until melted and smooth. Add spinach and let it wilt in the hot sauce.
14. Season with a pinch of salt, pepper, and optional red pepper flakes for a mild kick.

Step 4: Combine and Serve

15. Slice the cooked chicken and return it to the skillet, coating it in the creamy sauce.
16. Add the spaghetti squash strands to the skillet and gently toss to combine, allowing the sauce to cling to every strand.
17. Serve warm, garnished with fresh basil or parsley and an extra sprinkle of parmesan.

Tuscan Chicken and Spaghetti Squash

Creamy Tuscan chicken with sun-dried tomatoes, spinach, and parmesan served over tender roasted spaghetti squash for a low-carb, high-flavor meal.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 40 minutes mins

Total Time 55 minutes mins

Servings: 4 servings

Course: Dinner, Main Course

Cuisine: American, Italian

Calories: 410

Ingredients Equipment Method Notes

Ingredients

  

Spaghetti Squash

• 1 medium spaghetti squash about 3 lbs
• 1 tbsp olive oil
• salt and black pepper to taste

Tuscan Chicken

• 2 chicken breasts boneless, skinless
• 1 tbsp olive oil
• salt and pepper to taste
• 1 tsp Italian seasoning
• 3 cloves garlic minced
• 0.5 cup sun-dried tomatoes chopped
• 1.5 cups spinach roughly chopped
• 1 cup heavy cream or half-and-half
• 0.5 cup parmesan cheese grated
• 0.25 tsp red pepper flakes optional
• fresh basil or parsley for garnish

Equipment

• Oven
• Large skillet
• Cutting board
• Chef’s knife

Method

 

1. Preheat oven to 400°F (200°C). Cut spaghetti squash in half, remove seeds, brush with oil, season, and roast cut-side down for 35–40 minutes.
2. Once roasted, scrape squash into strands and set aside.
3. Season chicken with salt, pepper, and Italian seasoning. Sear in olive oil until golden and cooked through. Remove and set aside.
4. In the same skillet, sauté garlic, then add sun-dried tomatoes. Pour in cream and simmer 2–3 minutes.
5. Add parmesan, stir until smooth, then add spinach to wilt.
6. Return chicken to sauce, slice, and toss with spaghetti squash strands.
7. Garnish with basil and extra parmesan before serving.

Notes

For dairy-free, use coconut cream and nutritional yeast instead of parmesan.

Pro Tips for Success

1. Roast the Squash Right: Over-roasting can make the strands mushy. Check for doneness after 35 minutes — they should be tender but still hold shape.
2. Don’t Overcrowd the Pan: Searing chicken properly creates a golden crust that locks in flavor.
3. Adjust the Creaminess: Use heavy cream for a rich texture or substitute half-and-half for a lighter option.
4. Make it Dairy-Free: Use coconut cream and nutritional yeast instead of cream and parmesan.
5. Add Depth: A splash of white wine or chicken broth before adding the cream enhances the sauce’s flavor.

Why Spaghetti Squash Is the Perfect Pasta Swap

Spaghetti squash has earned its place as a low-carb superstar. When roasted, it transforms into delicate, noodle-like strands with a slightly nutty sweetness. It’s gluten-free, high in fiber, and rich in vitamin A and potassium — perfect for anyone looking to lighten up their favorite comfort foods.

Unlike traditional pasta, spaghetti squash doesn’t make you feel heavy after eating. It absorbs sauces beautifully while keeping each bite fresh and light — a balance that works wonders in creamy Tuscan dishes like this one.

Variations

• Tuscan Shrimp and Spaghetti Squash: Swap chicken for sautéed shrimp for a seafood twist.
• Extra Veggies: Add mushrooms, zucchini, or roasted bell peppers to the sauce.
• Spicy Version: Add chili flakes or a dash of hot sauce for more heat.
• Cheesy Upgrade: Mix in mozzarella or cream cheese for a thicker, ultra-creamy sauce.
• Pesto Tuscan Fusion: Stir in a spoonful of basil pesto at the end for fresh herbal depth.

Serving Suggestions

Serve Tuscan Chicken and Spaghetti Squash as a complete meal, or pair it with:

• A crisp green salad with lemon vinaigrette.
• Garlic butter roasted asparagus.
• A glass of chilled Chardonnay or sparkling water with lemon.

This dish is equally perfect for a cozy weeknight dinner or entertaining guests — it’s elegant enough to impress but easy enough to whip up after work.

Storage & Meal Prep

• Fridge: Store leftovers in an airtight container for up to 4 days.
• Reheat: Warm gently on the stovetop over low heat or in the microwave with a splash of cream to loosen the sauce.
• Freezer: The sauce freezes well for up to 2 months, though squash is best made fresh.

Nutritional Information (Per Serving)

• Calories: 410
• Carbohydrates: 13g
• Protein: 35g
• Fat: 25g
• Fiber: 3g
• Sodium: 580mg
• Sugar: 6g

Final Thoughts

Tuscan Chicken and Spaghetti Squash proves that healthy eating doesn’t mean giving up creamy comfort food. It’s rich yet balanced, indulgent yet wholesome — a dish that satisfies cravings without guilt.

With its velvety sauce, juicy chicken, and golden squash “noodles,” this recipe brings the warmth of Tuscany right to your dinner table. Whether you’re low-carb, gluten-free, or just looking for a cozy, satisfying meal, this is one recipe you’ll want to make again and again.