Cheesy chicken parmesan stuffed spaghetti squash boats with 33g of protein each. Rotisserie chicken, cherry tomatoes, fresh basil, and melty mozzarella baked into a roasted squash shell. My family asks for these once a week.
Chicken Parmesan Stuffed Spaghetti Squash At A Glance
- ✅ Recipe Name: Chicken Parmesan Stuffed Spaghetti Squash (33g of Protein)
- 🕒 Ready In: ~1 hour (mostly hands-off while the squash roasts)
- 👪 Serves: 4
- 🍽 Calories: ~434 per boat
- 💪 Protein: ~33g per boat
- 🥣 Main Ingredients: Spaghetti squash, rotisserie chicken, cherry tomatoes, marinara, baby spinach, fresh basil, mozzarella, parmesan
- 📖 Dietary Info: Naturally gluten-free, high-protein, high-fiber, meal-prep friendly
- 🔥 Method: Oven-roasted, with an air fryer option
- ⭐ Why You'll Love It: All the cheesy comfort of chicken parm without the breading or pasta, with 33g of protein and 10g of fiber per boat. Rotisserie chicken means no cooking chicken from scratch.
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Why You'll Love This Stuffed Spaghetti Squash
Chicken parm is one of my favorite foods. I've made air fryer chicken parmesan, stuffed chicken parm burgers, and chicken parm stuffed sweet potatoes, so naturally spaghetti squash was next.
- A full meal on its own: Between the chicken, the cheese, and the spinach stirred into the sauce, one boat is dinner. I like it next to my kale pomegranate salad when I want something fresh alongside, but you do not need a side.
- The spinach disappears: It wilts into the marinara and disappears completely. You get the greens without anyone noticing.
- 33 grams of protein per boat: Plus 10 grams of fiber, which is why it actually keeps you full.
- Rotisserie chicken keeps it simple: No cooking chicken from scratch, and it shreds right into the sauce.
For the air fryer spaghetti squash method, I have a whole post on it.
Jump to:
- Chicken Parmesan Stuffed Spaghetti Squash At A Glance
- Why You'll Love This Stuffed Spaghetti Squash
- Is Stuffed Spaghetti Squash Healthy?
- Ingredients You'll Need
- Easy Substitutions & Variations
- How to Roast Spaghetti Squash for Stuffing
- How to Make Chicken Parmesan Stuffed Spaghetti Squash
- Tips from My Kitchen
- How to Meal Prep and Store
- Stuffed Spaghetti Squash FAQs
- More Cozy Dinners You'll Love
- 📖 Recipe
- 💬 Comments
Is Stuffed Spaghetti Squash Healthy?
Yes. One boat has 434 calories, 33 grams of protein, 10 grams of fiber, and 35 grams of carbs.
The difference comes from the swap. A restaurant chicken parm plate comes in at closer to 1,000 calories once you add breaded cutlets and a side of pasta.
Here, the squash replaces the pasta, and the chicken is not breaded or fried, so you keep the flavor and cut most of the calories without sacrificing protein. The 10 grams of fiber come from the squash and spinach, which is why one boat actually fills you up.
⭐️⭐️⭐️⭐️⭐️
Amazing. So freaking good! And so filling. I made it just as directed and wouldn't change a thing!!
- Jules Berg
Ingredients You'll Need
Here is what goes into these chicken parm stuffed spaghetti squash boats, plus what each one does.
- Spaghetti Squash: Two small ones, cut in half, so everyone gets their own boat. Small squash hold their shape better than one large one, which tends to go soft in the middle.
- Rotisserie Chicken: Two cups shredded. It is already cooked and seasoned, and it shreds right into the sauce. I use it the same way in my healthy chicken tortilla soup.
- Cherry Tomatoes: Halved and sautéed until they burst. This is what keeps the sauce from tasting as if it came straight from the jar.
- Marinara Sauce: Rao's Vodka Sauce is my favorite here, but tomato basil or arrabbiata work too.
- Chicken Broth: A half cup thins the marinara so it coats the squash strands instead of sitting on top.
- Baby Spinach: Chopped and stirred in. It wilts into the sauce, and you do not taste it.
- Fresh Basil: This is what makes it taste like chicken parm instead of just chicken and sauce.
- Mozzarella and Parmesan: Mozzarella for the melty top, Parmesan stirred into the filling for the sharp, salty edge.
- Yellow Onion, Garlic, and Olive Oil: The base for the sauce.
Scroll to the recipe card for quantities.
Easy Substitutions & Variations
- Chicken: No rotisserie chicken? Use two chopped raw chicken breasts or a pound of ground chicken. Add either to the pan in step 4 before the onions
- Make it dairy-free: Swap the parmesan for 3 tablespoons of nutritional yeast and use shredded vegan cheese in place of the mozzarella.
- Fresh spinach: Frozen spinach works; just squeeze it dry first so it does not water down the sauce.
- Make it spicy: Use arrabbiata instead of marinara, or add a pinch of red pepper flakes with the garlic.
How to Roast Spaghetti Squash for Stuffing
The squash is the part people get wrong, so here is how I do it. I roast cut side down, which caramelizes the edges and lets the moisture cook off onto the pan.
- Step 1: Scoop out the seeds. Cut each squash in half lengthwise through the stem and scrape the seeds and stringy center out with a spoon.
- Step 2: Oil and season. Rub the cut sides with olive oil and season with salt and pepper.
- Step 3: Roast cut side down at 400°F for 35 to 45 minutes, until the edges are browned and a fork goes in easily.
- Step 4: Scrape into strands with a fork, leaving a ¼ inch border of squash against the skin so the boats hold their shape.
How to Make Chicken Parmesan Stuffed Spaghetti Squash
- Step 5: Build the filling. Saute the onion and cherry tomatoes, add garlic, then stir in the chicken, marinara, broth, spinach, basil, parmesan, and half the mozzarella.
- Step 6: Fill the boats. Stir the squash strands into the sauce, then spoon it back into the shells.
- Step 7: Top and broil for 3 to 5 minutes, until the cheese is bubbling and golden.
Tips from My Kitchen
- Leave a ¼ inch border when you scrape: The first time I made these, I scraped the shells clean, and they folded the second I spooned in the filling. Leave a wall of squash against the skin, and they hold through the broil.
- Do not overbake the squash: Overbaked squash goes soft and mushy, and the shells fall apart. Pull them when a fork pulls the strands away cleanly, and the outside is lightly browned.
- Broil at the end, and stay with it: Three to 5 minutes gets the mozzarella bubbling and golden. It goes from browned to burnt fast, so do not walk away.
- Let them rest 5 minutes: The filling is molten out of the oven and needs a few minutes to settle before you cut in.
How to Meal Prep and Store
These meal prep well, and it is most of the reason I make them on Sundays.
- Meal prep: Assemble the boats through step 6, then refrigerate them unbaked. Broil them the day you eat them so the cheese is fresh.
- Storing: Keep leftovers in an airtight container in the fridge for 4 to 5 days.
- Reheating: Oven or toaster oven at 350°F for 5 to 10 minutes is best. The microwave works in a pinch, 1 to 4 minutes until warm.
- Freezing: Freeze the filling on its own for up to 3 months. I would not freeze the assembled boats, since the shells go soft once they thaw.
Stuffed Spaghetti Squash FAQs
No. The skin is tough and fibrous, so treat the shell as a bowl. Scoop the filling and strands out as you eat, or scoop everything onto a plate.
One boat is a full meal on its own, so you do not need a side. When I want something fresh alongside, I go with my kale crunch salad or a simple green salad.
Yes. Use a pound of ground chicken, 93% or 99% lean. Add it to the pan in step 3 after the onions have cooked down, break it up with a spatula, and cook for 4 to 5 minutes, until no longer pink. Then continue with step 4.
Yes. Substitute the parmesan with 3 tablespoons of nutritional yeast and use shredded vegan cheese in place of the mozzarella.
Spaghetti squash is the only one that shreds into strands, which is what makes this work. Butternut or acorn squash will roast fine, but you will end up with a scoop-and-eat dish rather than boats you can fill.
More Cozy Dinners You'll Love
If you loved these chicken parmesan stuffed spaghetti squash boats, here are a few more healthy dinner recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Chicken Parmesan Stuffed Spaghetti Squash
Ingredients
For the squash
- 2 small spaghetti squash
- 2 teaspoons extra-virgin olive oil
- Salt and black pepper, to taste
For the filling
- 1 Tablespoon extra-virgin olive oil
- 1 small yellow onion, finely chopped
- 10 to 15 cherry tomatoes, halved
- 4 to 5 larger garlic cloves, minced
- 2 cups shredded rotisserie chicken breast
- 3 cups marinara sauce, or vodka sauce
- ½ cup low-sodium chicken broth, or bone broth
- 1 cup fresh baby spinach, chopped
- ¼ cup fresh basil, roughly chopped
- ¼ cup fresh parmesan, grated
- 1 teaspoon salt, more to taste
- 1 teaspoon black pepper
For topping
- 1 cup shredded mozzarella, divided
- Chopped fresh basil or parsley, for garnish
Instructions
- Heat the oven: Preheat to 400°F and line a baking sheet with parchment paper.
- Prep the squash: Slice each spaghetti squash in half lengthwise through the stem and scrape out the seeds. Drizzle 2 teaspoons of olive oil over the cut sides and rub it in with your fingers. Season with salt and pepper.
- Roast the squash: Place the halves cut side down on the baking sheet and bake for 35 to 45 minutes, until lightly browned outside and fork tender.
- Start the sauce: With 15 minutes left on the squash, heat 1 tablespoon olive oil in a large saute pan over medium. Add the onion and cherry tomatoes and saute 3 to 4 minutes, until soft and caramelized. Add the garlic, salt, and pepper, and cook 1 more minute until fragrant.
- Finish the filling: Stir in the shredded chicken, marinara, chicken broth, spinach, basil, parmesan, and ½ cup of the mozzarella. Reduce to a simmer and hold until the squash is ready.
- Shred the squash: Remove the squash from the oven, flip the halves over, and scrape the inside with a fork. Leave at least a ¼ inch border of squash against the skin so the boats hold their shape. Add the strands to the sauce and stir to combine.
- Fill and broil: Spoon the filling into each squash boat and top with the remaining ½ cup mozzarella. Switch the oven to BROIL and broil 3 to 5 minutes, until the cheese is bubbling and golden. Watch closely so it does not burn.
- Rest and serve: Garnish with basil or parsley and a sprinkle of parmesan. Let cool 5 minutes before serving.
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX, Tati creates high-protein and healthy recipes that actually taste like the real thing.
Alice M. Puszkiewicz says
This is such a delicious recipe. The ingredients Work well together. I've make the multiple time and it's always enjoyed. The only thing I changed is the spinach for arugula.
Tati Chermayeff says
Hi Alice, thank you so much for writing a review and commenting. I am so happy you have enjoyed this more than once!! It's a favorite of mine.
Carol says
Delicious! Excellent recipe and I didn't change anything.
Tati Chermayeff says
Thank you so much, Carol! I love hearing that you made it as written. Thanks for taking the time to come back and leave a review!
Jules Berg says
Amazing. So freaking good! and so filling. I made it just as directed and wouldn’t change a thing!!
Jules Berg says
That’s supposed to be 5 stars. Oops!
Tati Chermayeff says
Thank you, Jules! "So freaking good" might be my favorite review I've gotten. So glad it kept you full too, that's exactly what I was going for with these. Thanks for the 5 stars!