This recipe is a low-carb, high-nutrient powerhouse that combines the viral “Marry Me” sauce with the natural, noodle-like strands of spaghetti squash.1 It’s a “complete meal” in a single shell.
Marry Me Chicken-Stuffed Spaghetti Squash
A guilt-free, high-protein dinner that replaces heavy pasta with roasted squash for a fiber-rich, satisfying meal.2
- Prep time: 10 minutes
- Cook time: 45 minutes3
- Total time: 55 minutes
- Servings: 2 (can be doubled)
Ingredients
- 1 medium Spaghetti squash (approx. 2-3 lbs)
- 2 tbsp Extra-virgin olive oil (divided)
- 1 lb Chicken breast, cut into bite-sized cubes
- ½ tsp Salt & ¼ tsp Black pepper
- 3 cloves Garlic, minced
- 1/3 cup Sun-dried tomatoes (oil-packed), chopped
- ½ tsp Dried oregano
- ¼ tsp Red pepper flakes (optional)4
- 1/3 cup Low-sodium chicken broth
- ¼ cup Heavy cream (or full-fat coconut milk)
- ¼ cup Freshly grated Parmesan cheese
- 1 cup Fresh baby spinach, chopped
- Fresh basil for garnish
Instructions
1. Roast the Squash
Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds. Brush the inside with 1 tbsp olive oil and sprinkle with a pinch of salt. Place the squash cut-side down on a parchment-lined baking sheet. Roast for 35–45 minutes until the skin is easily pierced with a fork.
2. Sear the Chicken
While the squash is roasting, heat the remaining 1 tbsp olive oil in a large skillet over medium-high heat. Season the chicken cubes with salt and pepper. Add them to the skillet and cook until golden brown and cooked through (about 5–7 minutes). Remove chicken from the pan and set aside.
3. Build the “Marry Me” Sauce
In the same skillet (don’t wash it!), reduce heat to medium. Add the garlic, sun-dried tomatoes, oregano, and red pepper flakes. Sauté for 1 minute. Pour in the chicken broth to deglaze the pan, scraping up the brown bits.
4. Make it Creamy
Stir in the heavy cream and Parmesan cheese. Simmer for 2 minutes until the sauce thickens slightly. Stir in the chopped spinach and the cooked chicken, letting the spinach wilt into the sauce (about 1 minute).
5. Stuff and Broil
Once the squash is done, remove it from the oven and flip it over. Use a fork to gently scrape the insides to create “noodles,” but keep them inside the squash shell. Pour the creamy chicken mixture into each squash half and toss gently with the squash strands.
6. Final Touch
Optional: Sprinkle a little extra Parmesan on top and pop it under the broiler for 2–3 minutes until bubbly and golden. Garnish with fresh basil.
Why This Ranks Well for Health
- Low Carb: Replacing traditional pasta with spaghetti squash reduces the carbohydrate count by nearly 75%.
- Vitamin Boost: Spaghetti squash is loaded with Vitamin B6 and Vitamin C.
- Portion Control: Using the squash shell as a bowl provides a built-in portion guide.
Nutrition Snapshot (Per half squash)
- Calories: ~420 kcal
- Net Carbs: 12g
- Protein: 38g
- Fiber: 4g
In conclusion, the findings highlight the significance of our study, demonstrating key insights that can inform future research and practice. By understanding these issues more deeply, we can better address challenges and enhance outcomes in our respective fields. Continued exploration is essential for progress.