Low Carb Chicken Alfredo Squash Bake


Ladies and gentlemen, the cheesy, hearty, stick-to-your-bonesy casserole of your dreams has arrived. No exaggeration here.  This recipe’s been a long time coming: Every time I share it on my stories, I get at least three DMs about what it is or how to make it.

  • What it is: A LOW CARB and KETO version of everyone’s favorite pasta: alfrrrredo. This casserole’s built on a base of spaghetti squash. Thank you, spaghetti squash, for saving our healthy asses and being one of the best volume foods in the world.

  • How to make it: We’ll get there mama, hold on.

Convenience Shortcuts

Healthy chicken alfredo squash bake 1
Healthy chicken alfredo squash bake 2

I’ve made this with homemade sauce in the past and it turned out delicious. But once you’re done cutting and preparing the spaghetti squash, it takes some serious motivation to turn around and make a sauce!

For that reason, I’m using a good quality jarred alfredo in this recipe. I used Simple Truth Organics Roasted Garlic Alfredo (although any variety they offer would taste wonderful). Sautéed onions and garlic go in, along with dried basil and Italian seasonings.

Healthy chicken alfredo squash bake 3
Healthy chicken alfredo squash bake 4

For the protein, I went with lean shredded chicken breast. Another shortcut you can take is grabbing a rotisserie chicken or a couple pre-cooked chicken breasts from your local deli.

And if you want to get little more indulgent with the protein, you could also swap chicken for Italian sausage crumbles or turkey sausage in here…k, as I type this, sausage is sounding SO GOOD. I will try it with sausage next time and report back!

Or skip the protein all together! You guys know how much I prioritize sneaking protein into my day, but I also understand the cravings for forkfuls of cheesy bliss. Honey, this bake will hit the spot with or without adding protein!

“I Don’t Have Those Glass Containers”

Healthy chicken alfredo meal prep

It’s okay! HIGHLY recommend investing in some glass dishes if you can afford to do so. Glass meal prep containers hold up way better than plastic ones and there’s no risk of BPA seeping into your meals. Two other reasons I really like glass containers are:

  • You can wash them on the top or bottom rack of your dishwasher

  • You can bake casseroles and fritattas right inside them!

Cook times will vary on the size of your casserole dish, but you’ll be able to tell it’s done when the cheese on top is bubbly brown and a toothpick can be inserted in the middle and come out clean.


One of the best parts about this casserole is it actually gets better with time (kind of like leftover lasagna!) I know you’re going to love this recipe, especially in the dead of winter. If you do make this, let me know how it goes, would ya? Tag #fuelingfunction on Instagram or send me a message!

303 cal/serving | 17g Fat | 9g Net Carb | 24g Protein | 3g Fiber

Pin for later!


Low Carb Chicken Alfredo

squash bake

Yields: 4 to 5 servings


  • 1 medium spaghetti squash

  • 8 oz Alfredo sauce (about half a jar)

  • 1/2 cup shredded mozzerella (and a little more for sprinkling on top)

  • 2 cooked chicken breasts (chopped or shredded) - See Note

  • 4 cloves garlic (chopped fine)

  • 1/2 onion (chopped fine)

  • 1 large egg + 1 egg white

  • 2 tsp Italian seasoning

  • 1 tsp dried basil

  • Red pepper flakes (optional)

  • Big pinch of salt



  1. Split, scoop out the seeds, and prepare your spaghetti squash in the oven, Instant Pot, or microwave. Once it’s done, fork out the strands into a very large bowl.

  2. In a pan over medium-low heat, sauté the garlic and onions until they’re fragrant (3 to 5 minutes).

  3. Add all ingredients into the bowl with spaghetti squash and mix until well incorporated. It may be runny, that’s okay.

  4. Dump the mixture into a sprayed baking dish (or individual glass containers) and top with an extra sprinkle of cheese.

  5. Bake on the middle rack at 400 degrees for 30-35 minutes or until you can insert a toothpick in and it comes out clean. The cheese on top should begin to brown. (See note 2)

  6. If meal prepping, allow casserole to cool before portioning and refrigerating with a lid. Casserole will last up to 5 days in the fridge.


Note 1: You can also sub chicken for ground Italian sausage crumbles or turkey sausage.

Note 2: If using individual glass meal prep containers, cook time will be under 25 minutes. Check at 20 minutes.

Note 3: To reheat, microwave for 2-3 minutes.

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