Basil Chicken Spaghetti Squash with Broccoli and Sun-Dried Tomatoes

Basil Chicken Spaghetti Squash with broccoli, spinach, sun-dried tomatoes, and feta makes for a comforting yet light dinner. This easy dinner recipe is loaded with flavor and nutrients for an all star well balanced meal!

Delicious tender chicken with tangy, sweet sun-dried tomatoes, creamy feta cheese and fresh and tasty spaghetti squash, broccoli, and spinach is what we’re about to dive into.

This is one of those meals I’ve made so many times, I’ve lost count.

You can toss this easy dinner together any night of the week and feel confident you’re getting everything you need.

Full of lean protein, plenty of fiber and Vitamins, and some complex carbohydrates, this complete meal is guaranteed to make you feel full and satiated yet energized.

I find spaghetti squash recipes to be nice and filling without putting you into a food coma. Ideal for those times you want to feel satisfied but also light and spry.

Plus, this easy basil chicken spaghetti squash is just so delicious!

The only thing that requires time is roasting the spaghetti squash. 

Thankfully, this step can be done ahead of time when you’re able to anticipate making this meal!

I made this recipe for the first time in 2018 and it has been one of my most popular chicken recipes ever since. I have since made a few simple changes to make it taste even better.

Let’s discuss the healthy ingredients needed to make this healthy spaghetti squash recipe.

Ingredients for Basil Chicken Spaghetti Squash:

Spaghetti Squash: Roasted spaghetti squash is the main ingredient here. Low in carbohydrates, yet a great source of fiber, spaghetti squash is one of those all star vegetables that makes you feel full without putting you into a food coma. It is a great option for those who like to keep their diet relatively clean but still feel satisfied.

Avocado Oil: Used to sauté the vegetables and chicken, avocado oil is a great high temperature cooking oil with neutral flavor. It is ideal for cooking at high temperatures. Use olive oil if you’d prefer.

Onion & Garlic: Fresh onion and garlic bring a big, bold flavor to this meal, thereby increasing its palate-appeal. Adjust the amount up if you’re super into onions and garlic!

Chicken Breast: Boneless skinless chicken breasts get chopped into bite sized pieces and cooked to tender perfection. The chicken brings lean protein to the meal for a filling healthy dinner. Make this recipe even easier by using rotisserie chicken or leftover cooked chicken.

Broccoli: I like adding fresh broccoli to this meal for an infusion of vitamins and fiber. You can replace it with any vegetable you’re craving, or add in more veggies for more variety.

Sun-Dried Tomatoes: One of the best parts about this recipe is the incredibly flavorful tangy, sweet sun-dried tomatoes. If you love that briny flavor, you can also add kalamata olives, artichoke hearts, or capers.

Baby Spinach: Fresh spinach brings a punch of Vitamins, iron, and fiber. Because cooking spinach wilts it down and makes it almost unnoticeable, you can get a great deal into this meal without even recognizing it. Feel free to add more if you’d like.

Dried Basil: A generous amount of dried basil gives this tasty meal some herb-infused flair. I like using dried basil because grocery stores in my area typically don’t have a good stock of fresh basil during the fall and winter months. If you have access to fresh basil, feel free to use it!

Feta Cheese: The tanginess and creaminess of the feta cheese provides a much appraised flavor and texture. Swap it out for parmesan cheese, goat cheese, mozzarella cheese, cream cheese, gouda cheese, cheddar cheese, or anything you love.

Salt and Pepper: Add sea salt and pepper to your personal taste. If you feel the meal is lacking in flavor, it is probably just lacking in salt. Toss in some Italian seasoning if you’d like.

Looking to make some changes to this recipe? Here are some ideas.

Recipe Adaptations:

• Add in your favorite seasonal vegetables such as kale, butternut squash, mushrooms, zucchini, carrots, bell peppers, green onions, etc.
• If you are sensitive to onions and garlic, you can omit them and add 1 to 2 tablespoons of stone ground mustard or cider vinegar.
• Omit the feta cheese to keep this meal dairy-free.
• Add in some fresh basil or drizzle the whole thing with pesto sauce.
• Use ground beef, ground turkey, or boneless chicken thighs instead of the chicken breasts.
• Omit the chicken and add your favorite plant-based protein (such as chickpeas) to make this a meatless meal.
• Drizzle with lemon juice just before serving or stir lemon zest into this healthy dinner recipe.
• Mix in fresh herbs, such as fresh basil, fresh parsley, or sage.

Now that we’re familiar with the simple ingredients and potential customizations, let’s make this easy healthy low carb dinner recipe.

How to Make Basil Chicken Spaghetti Squash:

Cook the spaghetti squash using your preferred method. I like to roast spaghetti squash in the oven on a baking sheet. To do so, preheat the oven to 400 degrees Fahrenheit.

Cut the tip and tail off of the spaghetti squash, then slice it down the middle lengthwise. Use a fork to scoop out the innerds and discard seeds.

Drizzle the flesh with a little avocado oil or olive oil and use your hands to spread it around. Sprinkle liberally with sea salt.

Place cut-side down on a baking sheet and roast for 35 to 50 minutes (depending on your desired level of doneness). I like soft noodles so I bake my spaghetti squash for 45 to 50 minutes.

Remove the spaghetti squash from the oven and set it aside to let it cool. Once cool enough to handle, use a fork to scrape out the spaghetti squash strands.

You can follow my tutorial on How to Roast Spaghetti Squash or Instant Pot Spaghetti Squash. 

Heat the avocado oil in a large skillet (I recommend a 12-inch skillet or larger) or thick-bottomed pot over medium-high heat.

Add the chopped onion and saute, stirring occasionally, until softened, about 5 to 8 minutes.

Transfer the chopped chicken and minced garlic to the skillet in a single layer and sprinkle with sea salt and pepper. Allow it to sit for 3 minutes before giving it a stir. Continue cooking, stirring every few minutes, until the chicken is nearly cooked through.

Stir in the chopped broccoli florets, sun-dried tomatoes, spinach, and dried basil. Cover the skillet and cook until the spinach has wilted and the broccoli has reached your desired level of doneness, about 3 to 5 minutes.

Stir in the cooked spaghetti squash and the feta cheese into the chicken mixture until everything is well-combined. Season to taste with salt and black pepper. Serve, and enjoy!

Store any leftovers in an airtight container in the refrigerator for up to 7 days.

Meal Prep:

• Roast the spaghetti squash up to 5 days in advance.
• Make the whole recipe up to 3 days ahead of time.

If you’re looking for more quick and easy dinner recipes or healthy spaghetti squash recipes, check these out!

More Healthy Spaghetti Squash Recipes:

• Roasted Garlic and Kale Spaghetti Squash
• Spaghetti Squash Egg Nests
• Chicken Pesto Spaghetti Squash
• Spaghetti Squash Bolognese
• Creamy Tahini Spaghetti Squash with Kale
• Mushroom Bolognese Spaghetti Squash Casserole
• Spaghetti Squash Burrito Bowls
• Pesto Spaghetti Squash with Sauteed Shrimp
• Crispy Salmon Bowls with Pesto Spaghetti Squash

I hope you enjoy this simple, fresh weeknight dinner as much as I do!  The next time you’re craving a clean eating chicken spaghetti recipe, make this simple, healthy meal for the whole family.

Basil Chicken Spaghetti Squash

4.42 from 60 votes

Basil Chicken Spaghetti Squash with broccoli, sun-dried tomatoes and spinach is a healthy clean satisfying meal. This easy recipe comes together quickly and is ideal for healthy weeknight meals.

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Prep Time 20 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 20 minutes minutes

Servings: 4 to 6 Servings

Ingredients

• 1 large spaghetti squash roasted
• 2 Tbsp avocado oil or olive oil
• 1/2 red onion finely chopped*
• 4 cloves garlic minced*
• 1 large crown broccoli chopped into florets
• 1 to 1.5 pounds boneless skinless chicken breasts chopped
• 3 cups baby spinach
• 1 cup sun-dried tomatoes drained
• 2 Tbsp dried basil
• 1 tsp sea salt to taste
• 2/3 cup feta cheese crumbles

Instructions

Cook The Spaghetti Squash:

• Preheat the oven to 400 degrees Fahrenheit.
• Cut the tip and tail off of the spaghetti squash, then slice it down the middle lengthwise. Use a fork to scoop out the insides and seeds and discard.
  
• Drizzle the flesh with a little avocado oil or olive oil and use your hands to spread it around. Sprinkle liberally with sea salt.
  
• Place cut-side down on a baking sheet and roast for 35 to 50 minutes (depending on your desired level of doneness). I like soft noodles so I bake my spaghetti squash for 45 to 50 minutes.
  
• Remove the spaghetti squash from the oven and set it aside to let it cool. Once cool enough to handle, use a fork to scrape out the spaghetti squash strands.
  

Make the Chicken Mixture:

• Heat the avocado oil in a large skillet (I recommend a 12-inch skillet or larger) or thick-bottomed pot over medium-high heat. Add the chopped onion and sauté, stirring occasionally, until softened, about 5 to 8 minutes.
  
• Transfer the chopped chicken and garlic to the skillet in a single layer and sprinkle with sea salt and pepper. Allow it to sit for 3 minutes before giving it a stir. Continue cooking, stirring every few minutes, until the chicken is nearly cooked through.
  
• Stir in the chopped broccoli florets, sun-dried tomatoes, spinach, and dried basil. Cover the skillet and cook until the spinach has wilted and the broccoli has reached your desired level of doneness, about 3 to 5 minutes.
  
• Transfer the cooked spaghetti squash strands and feta cheese to the skillet and stir well until everything is combined. Season with salt and black pepper to taste.
  
• Serve and enjoy!
  

Notes

*If you are sensitive to onions and garlic, you can omit them and add 2 tablespoons of stone ground mustard or cider vinegar.

Store any leftovers in an airtight container in the refrigerator for up to 7 days.

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Nutrition

Serving: 1of 4 · Calories: 323kcal · Carbohydrates: 17g · Protein: 31g · Fat: 15g · Fiber: 6g · Sugar: 6g

Author: Julia

Course: Chicken Main Dishes

Cuisine: American

Keyword: chicken and spaghetti squash, chicken recipe, gluten free, grain free, healthy, keto, keto recipes, low-carb, paleo, primal, spaghetti squash recipe

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I originally shared this recipe on October 27, 2018. I have made a few changes to the recipe to make it even tastier, and have also updated the copy and the photographs. Feel free to let me know if you would like the original version

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