
Creamy Tuscan Chicken with Spaghetti Squash – Healthy Low-Carb Dinner
Introduction
Did you know that replacing traditional pasta with spaghetti squash can reduce your carbohydrate intake by up to 75% while still delivering that satisfying, comforting texture you crave? If you’re searching for a healthy weeknight dinner that doesn’t compromise on flavor, this creamy Tuscan chicken recipe with spaghetti squash is your answer. This Italian-inspired chicken dish combines tender, pan-seared chicken breasts with a luxurious garlic cream sauce, vibrant sun-dried tomatoes and spinach, all served over perfectly roasted spaghetti squash. It’s the ultimate low-carb dinner that transforms a simple one-pan chicken meal into a restaurant-quality experience right in your own kitchen. Whether you’re following a keto lifestyle, managing your carb intake, or simply looking for nutritious dinner ideas, this Tuscan chicken and spaghetti squash combination delivers incredible taste without the guilt.
Ingredients List
For the Spaghetti Squash:
- 1 medium spaghetti squash (about 3-4 pounds)
- 2 tablespoons olive oil
- Sea salt and freshly ground black pepper to taste
For the Creamy Tuscan Chicken:
- 1.5 pounds boneless, skinless chicken breasts (about 3-4 breasts)
- 2 tablespoons olive oil or avocado oil
- 4 cloves garlic, minced (or 2 teaspoons garlic powder)
- 1 cup heavy cream (substitute: coconut cream for dairy-free)
- 1/2 cup chicken broth (low-sodium preferred)
- 1/2 cup sun-dried tomatoes, chopped (oil-packed for richer flavor)
- 3 cups fresh spinach leaves (substitute: kale or Swiss chard)
- 1/2 cup grated Parmesan cheese (substitute: nutritional yeast for dairy-free)
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes (optional, for heat)
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh basil for garnish
Smart Substitutions: For a lighter version, use half-and-half instead of heavy cream. If you’re avoiding dairy entirely, cashew cream creates an incredibly rich texture. Can’t find sun-dried tomatoes? Roasted red peppers offer a similar sweet-savory profile.
Timing
Preparation Time: 15 minutes Cooking Time: 35-40 minutes Total Time: 50-55 minutes
This recipe clocks in at under an hour, making it 30% faster than traditional baked pasta dishes that often require 75+ minutes from start to finish. The beauty of this one-pan chicken meal is that while the spaghetti squash roasts in the oven, you can simultaneously prepare the creamy Tuscan chicken on the stovetop, maximizing efficiency for busy weeknights.
Servings: 4 generous portions
Step-by-Step Instructions
Step 1: Prepare and Roast the Spaghetti Squash
Preheat your oven to 400°F (200°C). Carefully cut the spaghetti squash in half lengthwise using a sharp chef’s knife—pierce the skin first to create a guide for safer cutting. Scoop out the seeds and stringy pulp with a spoon. Drizzle the cut sides with olive oil, then season generously with salt and pepper. Place the halves cut-side down on a parchment-lined baking sheet and roast for 35-40 minutes until the flesh is tender and easily pierced with a fork.
Pro Tip: For extra-crispy squash strands, flip the halves cut-side up for the final 5 minutes of roasting.
Step 2: Season and Sear the Chicken
While the squash roasts, pat the chicken breasts completely dry with paper towels—this ensures beautiful browning. Season both sides generously with salt, pepper, paprika, and half of the Italian seasoning. Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until shimmering. Add the chicken breasts and sear for 5-6 minutes per side until golden brown and cooked through (internal temperature should reach 165°F). Transfer the chicken to a plate and tent with foil to rest.
Pro Tip: Pound thicker chicken breasts to even thickness for uniform cooking.
Step 3: Build the Aromatic Tuscan Sauce Base
Reduce the heat to medium and add the minced garlic to the same skillet, scraping up any flavorful browned bits from the pan. Sauté for 30-45 seconds until fragrant but not browned—burnt garlic turns bitter. Pour in the chicken broth to deglaze the pan, stirring to incorporate all those delicious fond flavors into your sauce.
Pro Tip: This technique builds layers of flavor that make your sauce taste like it’s been simmering for hours.
Step 4: Create the Creamy Base
Pour in the heavy cream and stir to combine with the garlic and broth. Add the remaining Italian seasoning and red pepper flakes if using. Bring the mixture to a gentle simmer, then reduce heat to low. Let it simmer for 3-4 minutes, stirring occasionally, until the sauce begins to thicken slightly. The consistency should coat the back of a spoon.
Pro Tip: Don’t let the cream boil vigorously or it may separate—gentle heat is key.
Step 5: Add Sun-Dried Tomatoes and Spinach
Stir in the chopped sun-dried tomatoes, letting them warm through for 1-2 minutes. Add the fresh spinach in batches, stirring until wilted—this takes about 2 minutes. The spinach will reduce significantly in volume, adding vibrant color and nutrients to your Italian-inspired chicken dish. Sprinkle in the grated Parmesan cheese and stir until melted and incorporated into the sauce.
Pro Tip: Reserve a few sun-dried tomato pieces for garnish to add visual appeal.
Step 6: Combine Chicken with Sauce
Slice the rested chicken breasts on the diagonal into thick strips. Return the chicken and any accumulated juices to the skillet, nestling the pieces into the creamy sauce. Spoon sauce over the chicken and let everything simmer together for 2-3 minutes so the flavors meld beautifully. Taste and adjust seasoning with salt and pepper as needed.
Step 7: Prepare Spaghetti Squash Strands
Once the spaghetti squash is tender and cool enough to handle, use a fork to scrape the flesh lengthwise, creating those signature spaghetti-like strands. The strands should come away easily. Transfer to a serving platter or individual plates.
Pro Tip: For drier strands, press gently with paper towels to remove excess moisture before serving.
Step 8: Plate and Serve
Create a bed of spaghetti squash strands on each plate. Top with generous portions of the creamy Tuscan chicken and plenty of that luscious sauce. Garnish with fresh basil leaves, extra Parmesan, and a crack of black pepper. Serve immediately while hot for the best texture and flavor experience.
Nutritional Information
Per Serving (1/4 of recipe):
- Calories: 485
- Protein: 42g (84% DV)
- Carbohydrates: 18g (6% DV)
- Net Carbs: 14g (after subtracting 4g fiber)
- Fiber: 4g (16% DV)
- Fat: 28g (36% DV)
- Saturated Fat: 13g
- Monounsaturated Fat: 10g
- Cholesterol: 155mg (52% DV)
- Sodium: 520mg (23% DV)
- Potassium: 950mg (27% DV)
- Vitamin A: 85% DV (from spinach and sun-dried tomatoes)
- Vitamin C: 35% DV
- Calcium: 25% DV
- Iron: 20% DV
Nutritional Highlights: This low-carb dinner provides nearly a full day’s worth of vitamin A, essential for eye health and immune function. With 42 grams of protein per serving, it supports muscle maintenance and satiety. Compared to traditional pasta dishes that can contain 60+ grams of carbs per serving, this recipe offers 70% fewer carbohydrates while delivering superior nutrition.
Healthier Alternatives for the Recipe
Reduce Calories: Substitute half-and-half or even 2% milk thickened with a tablespoon of cornstarch for the heavy cream, reducing calories by approximately 150 per serving. Greek yogurt stirred in at the end (off heat) also creates creaminess with added protein.
Boost Protein: Add white cannellini beans (1 cup) for extra plant-based protein and fiber, or incorporate grilled shrimp alongside the chicken for a surf-and-turf variation.
Increase Vegetables: Double the spinach or add sautéed mushrooms, zucchini, or artichoke hearts to amplify the nutrient density. Roasted cherry tomatoes add natural sweetness and additional lycopene.
Dairy-Free Version: Use full-fat coconut cream for richness and nutritional yeast for that savory, cheese-like flavor. This adaptation maintains the creamy texture while accommodating dairy sensitivities.
Lower Sodium: Use unsalted chicken broth and control salt additions. Sun-dried tomatoes packed in oil (not brine) also help reduce sodium content by up to 40%.
Whole30 Compliant: Replace cream with coconut cream, omit cheese, and ensure your sun-dried tomatoes contain no added sugars—this keeps the recipe compliant while preserving flavor.
Serving Suggestions
Classic Presentation: Serve this creamy Tuscan chicken over spaghetti squash strands with a side of garlic-roasted asparagus or broccolini. Add crusty keto bread or cauliflower breadsticks for soaking up that incredible sauce.
Family-Style: Present the dish in a large, shallow serving bowl with the chicken arranged over the squash, garnished lavishly with fresh basil, lemon zest, and toasted pine nuts for added crunch and elegance.
Meal Prep Friendly: Divide into individual glass containers with squash on one side and chicken on the other. The components stay fresh for 4 days, making this perfect for grab-and-go lunches.
Wine Pairing: The rich, creamy sauce pairs beautifully with a medium-bodied white wine like Chardonnay or Pinot Grigio. For red wine lovers, a light Pinot Noir complements without overwhelming the delicate flavors.
Side Dish Ideas: Consider serving alongside a crisp arugula salad dressed with lemon vinaigrette, roasted Brussels sprouts with balsamic glaze, or Mediterranean-style roasted vegetables.
Entertaining Tip: This Italian-inspired chicken makes an impressive dinner party entrée. Plate individually for an upscale presentation, and your guests will never believe it’s a healthy, low-carb option.
Common Mistakes to Avoid
Overcooking the Chicken: Dry chicken ruins this dish. Use a meat thermometer and remove chicken at exactly 165°F internal temperature. Carryover cooking will bring it to perfect doneness while resting. Studies show that 60% of home cooks overcook chicken breasts, resulting in tough, dry meat.
Boiling the Cream Sauce: High heat causes cream to separate or curdle. Always simmer gently on low-medium heat. If your sauce breaks, whisk in a tablespoon of cold cream off the heat to bring it back together.
Under-roasting the Squash: Spaghetti squash needs adequate cooking time to achieve tender, pasta-like strands. If it’s too firm, the texture will be crunchy and unpleasant. Test with a fork—it should pierce easily.
Skipping the Pan Deglazing: Those browned bits on the pan (fond) contain concentrated flavor. Deglazing with broth incorporates this richness into your sauce, making it taste significantly more complex.
Adding Spinach Too Early: If you add spinach at the beginning, it becomes mushy and loses vibrant color. Add it near the end and stir just until wilted for the best texture and visual appeal.
Not Seasoning in Layers: Season the chicken, then the sauce, then taste and adjust at the end. Building seasoning in layers creates depth rather than one-dimensional saltiness.
Using Pre-Shredded Cheese: Pre-shredded Parmesan contains anti-caking agents that prevent smooth melting. Freshly grated Parmesan melts beautifully into the sauce, creating superior texture and flavor.
Storing Tips for the Recipe
Refrigeration: Store leftover Tuscan chicken and spaghetti squash in separate airtight containers in the refrigerator for up to 4 days. Keep them separate to prevent the squash from becoming soggy. The sauce will thicken when cold—simply add a splash of chicken broth when reheating.
Reheating: For best results, reheat the chicken and sauce gently in a skillet over medium-low heat, adding 2-3 tablespoons of broth or cream to restore the sauce’s consistency. Microwave the spaghetti squash separately for 1-2 minutes, then combine.
Freezing: The creamy Tuscan chicken freezes well for up to 3 months in freezer-safe containers. However, spaghetti squash doesn’t freeze well as it becomes watery and loses texture. Freeze only the chicken and sauce, then prepare fresh squash when ready to serve.
Make-Ahead Strategy: Roast the spaghetti squash up to 3 days in advance and store scraped strands in the refrigerator. Prepare the chicken and sauce the day of serving for optimal freshness. This cuts your dinner prep time by more than half.
Portion Control: Freeze the chicken sauce in individual portions using silicone muffin cups. Once frozen, pop them out and store in a freezer bag. This allows you to thaw exactly what you need without waste.
Freshness Indicators: Properly stored chicken should smell fresh and the sauce should maintain its creamy appearance. Discard if you notice any sour smell or if the sauce appears separated and grainy beyond simple refrigeration thickening.
Conclusion
This creamy Tuscan chicken with spaghetti squash proves that healthy eating never means sacrificing flavor or satisfaction. With tender chicken bathed in a rich garlic cream sauce studded with sun-dried tomatoes and spinach, all served over low-carb spaghetti squash, you get restaurant-quality results in under an hour. This one-pan chicken meal delivers 42 grams of protein, loads of vitamins, and only 14 net carbs per serving—perfect for anyone seeking nutritious, Italian-inspired comfort food.
Ready to transform your weeknight dinners? Try this recipe tonight and discover how delicious healthy eating can be! Share your creation in the review section below—we’d love to see your photos and hear how you customized it. Leave a comment with your experience, and don’t forget to subscribe for more mouthwatering low-carb recipes delivered straight to your inbox!

