Name: Healthy Chicken Alfredo Spaghetti Squash Boats Recipe
Prep time: 10 min
Cook time: 55 min
Total time: 1 h 5 min
Cuisine: American
Ingredients: 1 medium-sized spaghetti squash; 2 Tbsp. extra-virgin olive oil; 1/2 cup chopped shallots; 3 garlic cloves, minced; 2 Tbsp. all-purpose flour; 2 cups 2% reduced-fat milk; 2 Tbsp. fresh lemon juice; 1/4 cup grated Parmesan cheese; 1/2 tsp. kosher salt; 1/2 tsp. freshly ground black pepper; 2 cups shredded rotisserie chicken; 1/2 cup shredded mozzarella cheese; Finely chopped parsley for garnish

There’s something so satisfying about a meal that’s cozy, creamy, but still feels light and fresh – that’s exactly what this Healthy Chicken Alfredo Spaghetti Squash Boats Recipe delivers. It’s like eating comfort food, but without the heaviness, thanks to the delicate strands of roasted spaghetti squash acting as a nutritious, fun pasta substitute.

A toasted yellow spaghetti squash half is filled with a creamy, melted white cheese topping that shows browned spots and slight bubbling, giving a textured look. The squash's stringy yellow flesh forms the bottom layer around the edges, holding the cheese sauce inside. Bits of green parsley are scattered on top along with some black pepper specks. The squash rests on a white plate with dark speckles, which sits on a half circle pink plate over a white marbled surface. A lemon wedge and some parsley are seen in the top right and background. Photo taken with an iphone --ar 2:3 --v 7

Jump to:

Why You'll Love This Recipe
Ingredients & Why They Work
Make It Your Way
Step-by-Step: How I Make Healthy Chicken Alfredo Spaghetti Squash Boats Recipe
Top Tip
How to Serve Healthy Chicken Alfredo Spaghetti Squash Boats Recipe
Make Ahead and Storage
Frequently Asked Questions:
Final Thoughts
Healthy Chicken Alfredo Spaghetti Squash Boats Recipe

Why You'll Love This Recipe

I can't tell you how many times I've served this recipe to friends who swear they never liked spaghetti squash before. It’s creamy, cheesy, and packed with tender chicken, but still feels light, which keeps you coming back for more without that heavy bloated feeling. Plus, it’s a great way to sneak in some veggies without anyone noticing!

Light yet indulgent: The spaghetti squash replaces traditional pasta for a lower-carb, fiber-rich alternative that still soaks up creamy Alfredo sauce beautifully.
Easy weeknight-friendly: Minimal prep combined with roasting and quick stovetop sauce makes the whole dinner doable even after a busy day.
Kid-approved comfort: The cheesy mozzarella topping browns just right under the broiler — I guarantee even picky eaters will ask for seconds.
Versatile and customizable: You can swap out chicken for shrimp, add spinach or mushrooms, or make it dairy-free without losing flavor.

Ingredients & Why They Work

This recipe’s ingredients come together perfectly to create a creamy sauce that clings to the delicate squash strands, balanced by the savory chicken and melty cheese topping. Here’s what makes each part special—and a few tips to get the best from them.

Flat lay of a halved medium spaghetti squash showing bright yellow-orange flesh with visible strands, a small white bowl of golden extra-virgin olive oil, a small white bowl of finely chopped pale purple shallots, three whole garlic cloves with white papery skins, a small white bowl of white all-purpose flour, a small white bowl of creamy 2% milk, a small white bowl of fresh yellow lemon juice, a small white bowl filled with finely grated pale yellow Parmesan cheese, a small white bowl of kosher salt crystals, a small white bowl of freshly ground black pepper, a mound of shredded white and light brown rotisserie chicken, a small pile of shredded white mozzarella cheese, and a few sprigs of bright green finely chopped parsley, all arranged in perfect symmetry on a simple white ceramic surface, placed on a clean white marble surface, soft natural light, photo taken with an iPhone, professional food photography style, fresh ingredients, white ceramic bowls, no bottles, no duplicates, no utensils, no packaging --ar 2:3 --v 7 --p m7354615311229779997

Spaghetti squash: Roasting this squash turns the flesh into strands reminiscent of spaghetti, but it’s so much lighter and loaded with fiber plus vitamin C. Look for a medium one around 3-4 pounds.
Extra-virgin olive oil: Adds subtle richness and helps soften shallots and garlic, bringing out their flavor without overpowering the sauce.
Shallots and garlic: Both add a gentle, sweet oniony depth that’s less harsh than regular onions, which complements the creamy Alfredo beautifully.
All-purpose flour: Used as a roux with olive oil to thicken the sauce naturally—not too heavy, just enough creaminess.
2% reduced-fat milk: Keeps the sauce lighter than heavy cream but still smooth and rich; you can also swap for unsweetened almond or cashew milk if dairy-free.
Fresh lemon juice: A little acidity brightens up the sauce and cuts through the richness, balancing the flavors perfectly.
Parmesan cheese: Adds savory, umami depth; use freshly grated for best flavor. Nutritional yeast works well if you need a vegan option.
Kosher salt and freshly ground black pepper: Essential for seasoning the sauce and chicken for well-rounded taste.
Shredded rotisserie chicken: Makes this recipe so quick and convenient, plus juicy chicken adds protein to keep you full.
Mozzarella cheese: Melts beautifully on top and creates a golden crust after broiling — the ultimate comforting finish.
Fresh parsley: Just a sprinkle adds freshness and a pop of color right before serving.

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Note: You'll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Make It Your Way

Personalizing this Healthy Chicken Alfredo Spaghetti Squash Boats Recipe is part of the fun! I love swapping in some sautéed spinach or mushrooms for a veggie boost, but you can really tailor it to your taste or dietary needs easily.

Variation: I once swapped the chicken for cooked shrimp and tossed in some sun-dried tomatoes — it felt like a fancy date night meal but still healthy and easy!
Dairy-Free Option: Use almond milk and vegan cheeses. I use Follow Your Heart vegan mozzarella for a melt that’s surprisingly satisfying.
Extra Veggies: Toss fresh baby spinach or thinly sliced bell peppers into the sauce right at the end; they cook quickly and add great color and nutrients.

Step-by-Step: How I Make Healthy Chicken Alfredo Spaghetti Squash Boats Recipe

A half yellow spaghetti squash filled with a creamy white cheese mixture topped with browned melted cheese and small green herb pieces, sitting on a white plate. A fork lifts a gooey, stretchy cheese portion from the squash, showing the soft, stringy texture of the cheese and the fibrous, yellow inside of the squash. In the background, another squash half on a white plate is partially visible, along with lemon wedges on a white marbled surface. photo taken with an iphone --ar 2:3 --v 7

Step 1: Roast the Spaghetti Squash to Perfection

Start by preheating your oven to 400°F. Grab a large knife and carefully cut the spaghetti squash lengthwise from stem to tail—this can be a little tricky, so I recommend stabilizing it with a kitchen towel or getting a friend to help. Lightly coat the cut flesh with cooking spray or a bit of olive oil and place it face down on a baking sheet. Bake for 30 to 40 minutes until the flesh feels tender when poked with a fork. You want it tender but not mushy for those perfect spaghetti strands. When done, let it cool so you can handle it safely.

Step 2: Whip Up the Creamy Alfredo Sauce

While the squash roasts, heat your olive oil in a large skillet over medium heat. Add the chopped shallots and garlic and sauté gently for about 3 minutes or until soft and fragrant—don’t let them brown, or the sauce gets bitter. Stir in the flour and let it cook for another 2 minutes to get rid of that raw flour taste. Slowly whisk in the milk, stirring constantly so it stays smooth and creamy. Let the sauce gently simmer for 3 to 4 minutes so it thickens up nicely. Then stir in the fresh lemon juice, grated Parmesan, salt, and pepper. Remove from heat and fold in the shredded chicken, stirring to combine evenly.

Step 3: Combine, Fill, and Bake Your Boats

Carefully cut the roasted squash in half (if you haven’t already) and scoop out the seeds. Use a fork to gently scrape all the spaghetti-like strands out—this part is so satisfying! Toss the strands directly into your creamy chicken Alfredo sauce and mix well. Then evenly spoon the mixture back into the empty squash shells. Sprinkle shredded mozzarella generously on top, pop them back onto the baking sheet, and bake for 10 minutes. For the finishing touch, switch your oven to broil on HIGH and give the cheese a quick 2-minute broil until it’s magically golden with a few deliciously crispy spots. Don’t walk away — it browns fast!

Top Tip

When I first made this recipe, I learned a few things that make all the difference between ‘meh’ and ‘wow’ — I want to share them so your cooking experience is smooth and the result always fantastic.

Sharp knife for cutting squash: Using a large, sharp knife or even a serrated one helps hugely with cutting through the tough squash rind safely and cleanly.
Don’t overcook the squash: Roast until just tender — if it gets too soft, the strands can become mushy when mixed into the sauce.
Whisk constantly when adding milk: This prevents lumps and results in a luxuriously smooth alfredo sauce.
Broil carefully: Keep a close watch during the broil step; a minute too long and the cheese can burn instead of brown gorgeously.

How to Serve Healthy Chicken Alfredo Spaghetti Squash Boats Recipe

Chicken Alfredo Spaghetti Squash - Serving Suggestion

Garnishes

I never skip the fresh parsley sprinkled on top — it adds a lovely pop of color and a fresh herby note that cuts through the richness. Sometimes I’ll also add a little extra grated Parmesan if I’m feeling cheesy that day. A light drizzle of good olive oil just before serving never hurts, either.

Side Dishes

I usually keep it simple with a crisp green salad dressed in balsamic vinaigrette or steamed green beans with a squeeze of lemon. A side of roasted asparagus also pairs beautifully. The light sides balance the richness of the alfredo while keeping the meal wholesome.

Creative Ways to Present

For family gatherings, I’ve served the boats nestled on a large platter garnished with colorful bell pepper slices or edible flowers to make the presentation festive. You can also hollow out mini spaghetti squashes to make individual boats for a fun, personalized touch at dinner parties.

Make Ahead and Storage

Storing Leftovers

I store leftovers with the boats filled inside airtight containers or foil-wrapped, and they stay great for up to 3 days in the fridge. If you’re short on space, you can scoop the mixture out and store it separately.

Freezing

This recipe freezes nicely if you separate the squash and sauce mixture. I recommend freezing them in portioned containers and assembling just before baking to keep the texture fresh.

Reheating

When reheating, I like to use the oven at 300°F to warm the filled squash boats gently without drying them out. If you’re in a hurry, microwaving is okay—just cover loosely to keep moisture in.

Frequently Asked Questions:

Can I use fresh chicken instead of rotisserie chicken?

Absolutely! Cook and shred fresh chicken breast or thighs beforehand. Just be sure to season it well and it will work beautifully in this Healthy Chicken Alfredo Spaghetti Squash Boats Recipe.

What’s the best way to tell when the spaghetti squash is done roasting?

The flesh should be tender when pierced with a fork but still have some firmness to hold the strands intact. It usually takes about 30-40 minutes at 400°F. Overcooking can result in mushy strands.

Can I make this recipe vegan?

Yes! Swap the chicken for your favorite cooked plant protein like chickpeas or tofu. Use unsweetened plant-based milk, nutritional yeast instead of Parmesan, and vegan mozzarella cheese. The flavors stay rich and satisfying.

How can I make this recipe lower in calories?

Use skim milk or unsweetened almond milk, reduce the amount of cheese slightly, and keep the olive oil minimal. Spaghetti squash already keeps this recipe lighter than traditional Alfredo.

Final Thoughts

This Healthy Chicken Alfredo Spaghetti Squash Boats Recipe is one of those dishes I keep returning to because it nails balance — creamy, comforting, filling, yet nourishing and light. I hope you’ll enjoy making and sharing it as much as I do. It’s the kind of meal that feels like a big hug on a plate, and I can’t wait to hear what twists you bring to it in your own kitchen!