Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese is a healthy and flavorful meal perfect for those looking for a low-carb alternative to pasta dishes. The spaghetti squash, with its unique texture, mimics pasta strands while adding a slight sweetness that complements the savory chicken, juicy tomatoes, and creamy feta cheese. This dish is not only satisfying but also packed with nutrients, making it a great choice for a wholesome family dinner or meal prep. The combination of flavors from the chicken, spinach, tomatoes, and feta creates a delicious and hearty filling, perfect for the fall season or any time of year.
Ingredients
• 2 medium spaghetti squash
• 2 tablespoons olive oil
• 1 pound chicken breast, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 4 cups fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and pepper to taste
• 1/4 cup grated Parmesan cheese (optional)
Directions
1. Preheat the Oven: Set your oven to 400°F (200°C). Prepare the spaghetti squash by cutting each in half lengthwise. Scoop out the seeds and brush the cut sides with olive oil. Season with salt and pepper, then place the squash cut-side down on a baking sheet. Roast for 40-45 minutes, or until tender when poked with a fork.
2. Cook the Chicken: While the squash is roasting, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the diced chicken and cook for 5-7 minutes, until browned and cooked through. Remove from the skillet and set aside.
3. Sauté the Vegetables: In the same skillet, add another tablespoon of olive oil. Sauté the diced onion and minced garlic for about 3 minutes, until softened. Stir in the halved cherry tomatoes and cook for an additional 2 minutes.
4. Add the Spinach: Toss in the chopped spinach and cook until wilted, about 2 minutes. Remove the skillet from the heat and stir in the cooked chicken, crumbled feta cheese, oregano, basil, salt, and pepper. Mix well to combine the flavors.
5. Prepare the Squash: Once the spaghetti squash is tender, remove it from the oven. Using a fork, gently scrape the flesh to create spaghetti-like strands. Be careful not to pierce the outer skin, as you’ll use the squash shells as bowls for serving.
6. Stuff the Squash: Gently mix the shredded spaghetti squash with the chicken and vegetable mixture from the skillet. Scoop the mixture back into the squash halves. If desired, sprinkle grated Parmesan cheese on top for extra flavor.
7. Bake (Optional): Place the stuffed squash halves back in the oven for an additional 5-10 minutes to allow the flavors to meld and the cheese to melt.
8. Serve and Enjoy: Remove from the oven, let cool slightly, and serve your delicious, savory stuffed spaghetti squash!
Prep Time, Cooking Time, and Total Time
• Prep Time: 15 minutes
• Cooking Time: 50 minutes
• Total Time: 1 hour 5 minutes
Nutritional Information
• Calories: 300 kcal per serving
• Serving Size: 4 servings
Tips
• Spaghetti Squash Alternatives: If you’re short on time, you can microwave the spaghetti squash instead of roasting it. Cut the squash in half, remove the seeds, place the halves cut-side down in a microwave-safe dish with a little water, and microwave for 8-10 minutes until tender.
• Customize the Filling: Feel free to customize this recipe with your favorite vegetables. Mushrooms, bell peppers, or zucchini would make great additions.
• Cheese Options: Feta cheese adds a tangy and creamy texture, but you can substitute it with goat cheese or even mozzarella for a milder flavor.
• Make it Vegetarian: For a vegetarian version, replace the chicken with chickpeas or your favorite plant-based protein.
Benefits
• Low-Carb Alternative: Spaghetti squash is a low-carb, gluten-free alternative to pasta, making it perfect for those on low-carb or ketogenic diets.
• Rich in Nutrients: This dish is packed with vitamins and minerals. Spinach provides iron, and tomatoes are rich in antioxidants like lycopene.
• Protein-Packed: The addition of chicken provides a good source of lean protein, essential for muscle repair and overall health.
FAQs
Can I make this dish ahead of time?
Yes, you can prepare the filling and roast the spaghetti squash ahead of time. Store them separately in the fridge for up to 2 days. When ready to eat, assemble the stuffed squash and bake until heated through.
What can I serve with this dish?
Stuffed spaghetti squash is a complete meal on its own, but you can serve it with a side salad or some garlic bread for a more filling meal.
How do I store leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the microwave or oven before serving.
Can I freeze stuffed spaghetti squash?
While it’s possible to freeze, the texture of the spaghetti squash may become watery upon reheating. If you plan to freeze, it’s best to freeze the filling and prepare fresh squash when ready to serve.
Is spaghetti squash keto-friendly?
Yes, spaghetti squash is low in carbohydrates, making it a great choice for a keto diet, especially when paired with high-fat ingredients like cheese and olive oil.
Conclusion
Stuffed Spaghetti Squash with Chicken, Tomatoes, Spinach, and Feta Cheese is a wholesome and flavorful dish that combines the fresh taste of vegetables with the savory richness of chicken and feta. It’s the perfect meal for those who want a nutritious yet satisfying dinner without the guilt of heavy carbs. Whether you’re following a specific diet or simply looking for a delicious way to enjoy seasonal vegetables, this stuffed spaghetti squash is sure to become a favorite at your dinner table.
