This Spaghetti Squash Pesto Chicken is a perfect marriage of hearty and fresh flavors. The roasted spaghetti squash provides a wholesome, low-carb base, while the pesto-coated chicken bursts with vibrant herbaceous notes. It’s a simple, comforting dish that doesn’t sacrifice health for taste. Whether you’re cooking for a weeknight family meal or looking to impress guests with a light yet satisfying dish, this recipe is a standout. With its balance of bright flavors and nourishing ingredients, Spaghetti Squash Pesto Chicken is bound to become a household favorite.
Full recipe:
Ingredients:
- 1 medium spaghetti squash, cut in half lengthwise, seeds removed
- Sea salt and ground pepper, to taste
- 1 cup packed fresh basil leaves
- 3 fresh garlic cloves
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons hemp seeds
- 1 pound chicken breast or chicken thighs, boneless, skinless, chopped into small pieces
Directions:
- Preheat your oven to 425°F and line a baking sheet with parchment paper for easy cleanup.
- Carefully slice the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds and place the halves cut side up on the prepared baking sheet.
- Lightly brush the insides of the squash with oil and season with salt and pepper. Flip them cut side down and roast for 30–40 minutes until tender.
- While the squash roasts, prepare the pesto by blending basil, olive oil, lemon juice, hemp seeds, and garlic in a small food processor. Season with salt and pepper to taste and set aside.
- Pat the chicken pieces dry with a paper towel. Heat a large skillet over medium-high heat and lightly coat with olive or avocado oil. Stir-fry the chicken for 5–7 minutes until fully cooked.
- Mix the cooked chicken with the prepared pesto and cook for an additional 2 minutes until heated through.
- Remove the roasted squash from the oven, flip the halves cut side up, and scrape the flesh with a fork to create noodle-like strands.
- Plate the spaghetti squash strands and top them with the pesto-coated chicken. Serve immediately and enjoy!
Prep Time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 minutes
Calories: 280 kcal per serving
Servings: 2 servings
Spaghetti Squash Pesto Chicken: A Healthy, Flavorful Twist on Comfort Food
Spaghetti Squash Pesto Chicken is a culinary masterpiece that beautifully marries health and taste. This recipe isn’t just about the delicious combination of roasted spaghetti squash and vibrant basil pesto—it’s about embracing a lifestyle of wholesome, nutrient-rich eating. Here’s why this dish is the best choice for anyone seeking a low-carb, gluten-free, and absolutely satisfying meal.
The Star Ingredients and Their Benefits
Spaghetti Squash
Spaghetti squash is a marvel of nature and one of the most versatile vegetables you can incorporate into your diet. When cooked, its flesh transforms into noodle-like strands, making it a perfect low-carb alternative to traditional pasta. Beyond its texture, spaghetti squash is a nutritional powerhouse:
- Low in Calories: At just 42 calories per cup, it’s a guilt-free indulgence for those watching their calorie intake.
- High in Fiber: Fiber aids in digestion, keeps you full, and supports gut health.
- Rich in Vitamins and Antioxidants: It contains Vitamin C, Vitamin B6, and manganese, which contribute to immunity, energy production, and bone health.
- A Great Pasta Alternative: For those following gluten-free or keto diets, spaghetti squash offers the satisfaction of a noodle-based dish without the carbs or gluten.
Basil Pesto
The fresh basil pesto in this recipe is more than just a flavorful sauce—it’s a nutrient-packed condiment that elevates the dish. Traditional pesto is made with fresh basil, olive oil, garlic, lemon juice, and hemp seeds (a substitute for pine nuts in this recipe). Here’s why it shines:
- Rich in Antioxidants: Basil is known for its anti-inflammatory properties and ability to combat free radicals.
- Heart-Healthy Fats: Extra-virgin olive oil provides monounsaturated fats, which promote cardiovascular health.
- Immune Support: Garlic and fresh lemon juice boost immunity and add a refreshing zing to the dish.
- Hemp Seeds for Protein: Adding hemp seeds makes this pesto rich in plant-based protein and omega-3 fatty acids, making it a nutritious twist on the classic.
Chicken
Chicken breast or thighs are the protein base of this recipe. They are:
- Lean and High in Protein: Chicken provides essential amino acids needed for muscle repair and growth.
- Versatile: Its mild flavor allows the pesto to shine, creating a perfect balance.
- Easily Digestible: For those with sensitive stomachs, chicken is a gentle yet nutritious protein source.
What Makes This Recipe Unique
- Quick and Easy Preparation: This recipe requires minimal active cooking time. Once the squash is in the oven, you can multitask, making it perfect for busy weeknights.
- Customizable Ingredients: You can swap chicken for shrimp or tofu, use store-bought pesto for convenience, or add roasted vegetables for more volume and nutrients.
- Diet-Friendly: Whether you’re following a keto, paleo, gluten-free, or low-calorie diet, this dish checks all the boxes.
- Bright and Fresh Flavors: Unlike heavy pasta dishes, this recipe feels light and refreshing, thanks to the citrusy lemon juice and herby basil pesto.
- Family-Friendly: The noodle-like strands of spaghetti squash are fun for kids, while the vibrant flavors appeal to adults.
The Best Techniques for Success
Perfecting Spaghetti Squash
The key to perfect spaghetti squash is roasting it just right. Cutting it lengthwise allows the strands to form long, noodle-like ribbons. Be sure to drizzle lightly with olive oil and roast cut side down for even cooking. Avoid over-roasting, which can make the squash mushy.
Crafting the Perfect Pesto
Homemade pesto might sound intimidating, but it’s incredibly simple and far superior to store-bought versions. Fresh, high-quality ingredients are the secret:
- Use fresh basil leaves for an aromatic, herbaceous flavor.
- Always opt for extra-virgin olive oil for its fruity richness.
- Fresh lemon juice, not bottled, ensures a bright, tangy taste.
- Toasted hemp seeds (or pine nuts) add a subtle nuttiness.
Cooking Chicken to Perfection
Patting the chicken dry ensures a golden sear, locking in juices. Cooking over medium-high heat prevents drying out and allows for a nice crust that pairs well with the creamy pesto.
Health Benefits of This Recipe
- Low-Carb and Keto-Friendly: By replacing traditional pasta with spaghetti squash, you’re drastically cutting carbs while still enjoying a “pasta-like” experience.
- Supports Weight Management: The combination of high-fiber squash and lean protein keeps you satiated longer, reducing unnecessary snacking.
- Boosts Immunity: Basil, garlic, and lemon juice are all immunity-enhancing ingredients that support overall health.
- Promotes Heart Health: Olive oil, hemp seeds, and chicken are excellent for maintaining good cholesterol levels and heart health.
- High in Antioxidants: This recipe is loaded with antioxidants from basil, squash, and lemon juice, which help fight inflammation and promote healthy aging.
Why Spaghetti Squash Pesto Chicken Stands Out
This recipe strikes the perfect balance between comfort food and gourmet dining. The roasted squash brings a cozy, hearty feel, while the bright pesto and tender chicken add layers of flavor that feel restaurant-worthy. It’s a dish that’s as much a feast for the eyes as it is for the palate.
Tips to Serve and Store
- Serving Suggestions: Serve with a side salad or roasted vegetables for a complete meal. A sprinkling of grated Parmesan or nutritional yeast adds a cheesy touch.
- Meal Prep: The components can be prepped ahead of time. Store roasted squash, pesto, and chicken separately, then assemble and reheat for a quick meal.
- Storage: This dish keeps well in the fridge for up to 3 days. Reheat gently to preserve the texture of the squash and chicken.
A Recipe for All Seasons
While spaghetti squash is often associated with autumn and winter, this dish works year-round. Its versatility allows you to pair it with seasonal sides or customize it to suit your mood. In summer, add cherry tomatoes or zucchini ribbons. In winter, pair it with roasted Brussels sprouts or butternut squash.
Conclusion
This recipe is not just a meal—it’s an experience. The vibrant colors, the interplay of textures, and the harmony of flavors create a dish you’ll crave again and again. Whether you’re cooking for yourself, your family, or guests, Spaghetti Squash Pesto Chicken is a guaranteed hit.