If you're looking for a satisfying, low-carb dinner that the whole family will love, this keto chicken spaghetti squash casserole is about to become a favorite.
It's a delicious meal that feels like a cheat with it's warm, comforting, creamy goodness without a single strand of pasta in sight.
With spaghetti squash as the base, shredded chicken for protein, and a rich cream sauce to tie everything together, this dish is one to add to your meal plan rotation.
It's a great way to enjoy a hearty casserole while keeping your carbs low.
Be sure to check out all our keto chicken recipes and keto casseroles for more delicious options!
Why You'll Love This Recipe
- Low in carbs, high in comfort - the perfect pasta swap without the carb crash
- Great for leftovers - an ideal way to use rotisserie or pre-cooked chicken
- Creamy and cheesy - with a golden mozzarella-parmesan topping
- Easy to make - meal prep approved
- Naturally gluten-free - no pasta, no flour, no problem
Ingredients Needed
Below are all the ingredients you'll need to make this chicken keto casserole.
Note that the full printable recipe card is at the bottom of the page.
- Spaghetti Squash: This low-carb vegetable takes the place of pasta in the casserole. When cooked, its flesh pulls apart into tender, noodle-like strands that soak up the creamy sauce beautifully.
- Cooked Shredded Chicken: Provides the protein. You can use poached chicken breasts or save time by using leftover rotisserie chicken.
- Unsalted Butter: Used as the base fat for the cheese sauce, adding richness and helping to meld the cream and cheeses together.
- Heavy Cream: A keto staple that adds body and creaminess to the sauce without needing a flour-based roux.
- Cream Cheese: Helps thicken it naturally. It adds a subtle tang and extra creaminess.
- Grated Parmesan Cheese: Melts into the sauce to deepen the savory flavor and adds a salty, nutty bite. Also used in the topping for a golden, crisp finish.
- Shredded Mozzarella Cheese: Melts beautifully over the casserole, creating a gooey, cheese topping that makes the dish extra delicious.
- Garlic Powder and Onion Powder: Add depth of flavor. These seasonings enhance the dish without overpowering it.
- Chopped Fresh Parsley: Used as a garnish for a pop of color and freshness to balance the creamy, cheesy elements.
How To Make A Low-Carb Chicken Spaghetti Squash Bake
To start, preheat your oven to 400°F if you're roasting the spaghetti squash in the oven. While the oven heats, you can prepare the chicken.
If you're not using leftover rotisserie chicken, poach boneless, skinless chicken breasts by placing them in a medium saucepan and covering them with water.
Season the water with a pinch of salt and pepper, then bring it to a gentle simmer. Cook the chicken for 10 to 15 minutes, or until fully cooked and no longer pink inside.
Remove the chicken from the water, shred it with two forks, and set it aside.
Next, prepare the spaghetti squash. Slice off both ends, then carefully cut the squash in half lengthwise. Scoop out the seeds and place the squash halves face-down on a baking sheet lined with parchment paper.
Roast for 45 to 50 minutes, or until the squash is tender and a knife slides in easily. Remove the squash from the oven, flip it cut-side up, and let it cool for about 15 minutes.
Once cool enough to handle, use a fork to scrape out the spaghetti-like strands from the inside of the squash. If the strands don't come out easily, return the squash to the oven for another 10 to 15 minutes.
When all the strands are removed, place them in a large mixing bowl and set aside.
Tip: Short on time? You can cook the spaghetti squash in the microwave instead of the oven. Simply cut the squash in half lengthwise and scoop out the seeds.
Place the halves cut-side down in a microwave-safe dish with a little water, then microwave for about 15 minutes or until the flesh is tender and easily pulls into strands with a fork.
If you prefer not to cut the squash before cooking, you can microwave it whole. Just pierce it all over with a knife to let steam escape, then microwave for 25 to 30 minutes, turning it halfway through.
Let it cool slightly before cutting and scraping out the strands.
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Keto Cheese Sauce
While the squash is roasting or cooling, make the creamy cheese sauce. In a saucepan over low heat, melt the butter.
Once melted, add the heavy cream, cream cheese, garlic powder, onion powder, salt, black pepper, and grated parmesan cheese.
Stir frequently and cook the sauce over medium-low heat for about 5 to 7 minutes, or until all the cheese is melted and the sauce has thickened slightly. Remove from heat and set aside.
Reduce the oven temperature to 350°F to prepare for baking the casserole. In the large mixing bowl with the spaghetti squash, add the shredded chicken and pour in the warm cheese sauce.
Mix everything thoroughly to ensure the squash and chicken are fully coated. Grease a 9x13-inch casserole dish with butter or nonstick spray and spread the mixture evenly in the dish.
Gluten-Free Cheese Topping
In a small bowl, combine the shredded mozzarella and the remaining parmesan cheese for the topping.
Sprinkle the cheese evenly over the casserole. Bake in the preheated 350°F oven for 35 to 45 minutes, or until the casserole is hot and bubbling.
If the top hasn't turned golden brown, broil it for 3 to 5 minutes at the end of the baking time, keeping a close eye to prevent burning.
Once done, let the casserole rest for 5 minutes before serving. Garnish with freshly chopped parsley if desired.
Storage Tips
Leftovers can be stored in an airtight container in the refrigerator for up to three days.
Due to the dairy-rich sauce, freezing is not recommended as the texture may separate upon reheating.
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Keto Chicken Spaghetti Squash Casserole (Gluten-Free)
This keto chicken spaghetti squash casserole features a creamy cheese sauce, chicken breasts, and spaghetti squash for an delicious gluten-free meal the whole family will love.
Ingredients
- 1 large spaghetti squash, about 3.5 pounds
- ¼ cup of unsalted butter
- 3 ½ cups of heavy cream
- 2 ounces of softened cream cheese
- ½ teaspoon of salt
- ½ teaspoon of garlic powder
- ½ teaspoon of onion powder
- ½ teaspoon of black pepper
- 1 cup freshly grated parmesan cheese
- 1 ½ pounds of cooked shredded chicken breasts or use leftover rotisserie chicken
Cheese Topping
- 2 cups of shredded mozzarella cheese
- 1 cup of shredded parmesan cheese
Garnish
- ¼ cup of chopped fresh parsley
Instructions
- Preheat the oven to 400 degrees if cooking the spaghetti squash in the oven. Otherwise, refer to the notes section for other ways to cook the squash.
- Poach the chicken breasts: Place the chicken breasts in a medium-sized pot and add enough water to fully cover them. Season the water with salt and pepper to taste. Bring the water to a gentle simmer and cook the chicken for 10-15 minutes, or until it is opaque and cooked through. Drain the chicken, shred it with a fork, and set it aside. Alternatively use leftover shredded rotisserie chicken.
Spaghetti Squash Prep
1. Cut the ends of the spaghetti squash and cut the squash lengthwise.
2. Place each half of the spaghetti squash facedown onto the prepared baking tray. Bake the squash in the 400 degrees preheated oven for 45-50 minutes or until a knife inserted into the squash enters easily.
3. Flip the squash to the cut side and using a fork remove the seeds, then proceed to rake the squash with your fork to remove the spaghetti strands from the squash. This should happen easily. If not return the squash back into the oven and cook for another 10-15 minutes. If ready turn off the oven.
4. Once the squash is fully cooked and the spaghetti-like strands can be removed easily from the skin of the squash allow the squash to cool for about 15 minutes before removing scraping all the flesh of the squash.
5. Place all the spaghetti squash strands into a large bowl. Set it aside.
6. Proceed to make the cheese sauce.
Cheese Sauce
- In a small saucepan, melt the butter over low heat.
- To the melted butter add the heavy cream, garlic powder, onion powder, salt, pepper, softened cream cheese, and shredded parmesan cheese.
- Cook the sauce over medium-low heat for about 5-7 minutes until the cheeses melt and the sauce thickens. Set it aside
Cheese Topping
- In a small bowl combine the shredded mozzarella cheese and shredded parmesan cheese. Top the casserole before baking.
Assembling The Chicken Spaghetti Squash Casserole
- Preheat the oven to 350 degrees.
- In a large bowl, add the spaghetti squash, and the prepared sauce, shredded chicken and toss well. Stir well making sure that everything is coated well with the sauce.
- Spread the mixture evenly into the buttered casserole dish.
- Top evenly with the cheese topping
- Bake the casserole for 35-45 minutes until golden brown.
- Broil for 3-5 minutes if at the 45-minute mark the casserole hasn't browned.
- Store any leftovers in an airtight container in the refrigerator for up 3 days. Due to the cream sauce, I do not recommend freezing this casserole. I find that the sauce tends to separate once it thaws.
Notes
Ways To Cook Spaghetti Squash:
- Microwave instructions: Slice the squash in half lengthwise, remove the seeds, and microwave for about 15 minutes. Scrape the flesh for spaghetti strands. You could also microwave whole after poking the flesh all over and microwaving for about 25-30 minutes turning the squash halfway through the cooking process.
- Instant Pot instructions: Slice the squash in half lengthwise, remove the seeds, and pressure cook for 7-8 minutes. Scrape the flesh for spaghetti strands.
- Oven instructions: To bake in the oven. Slice the squash in half remove the seeds and place face down on a baking sheet and roast at 400 degrees for about 40-45 minutes. Then proceed to scrape the flesh for spaghetti strands.
Nutrition Information:
Yield: 12 Serving Size: 1Amount Per Serving: Calories: 359Total Fat: 19.8gSaturated Fat: 13.1gCholesterol: 100mgCarbohydrates: 8.8gNet Carbohydrates: 7.8gFiber: 1.8gSugar: .1gProtein: 7g
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