Spaghetti Squash Chicken Parm

An Italian classic lightened up. This spaghetti squash chicken Parm will soon become a regular dinner in your household.

Prep Time:
25 mins
Cook Time:
45 mins
Total Time:
1 hr 10 mins
5 servings


  • 1 (3 pound) spaghetti squash, halved lengthwise and seeded

  • extra-virgin olive oil cooking spray

  • 2 large egg whites

  • ½ cup blanched almond flour

  • 2 tablespoons shredded Parmesan cheese

  • sea salt and ground black pepper to taste

  • 5 (5 ounce) skinless, boneless chicken breasts, pounded flat

  • 1 tablespoon extra-virgin olive oil

  • 1 (28 ounce) can fire-roasted diced tomatoes

  • 2 tablespoons minced garlic

  • 1 tablespoon minced fresh parsley

  • 1 teaspoon Italian seasoning


  1. Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.

  2. Spray spaghetti squash flesh with cooking spray, then place cut-sides down on the prepared baking sheet. Cover with foil.

  3. Roast in the preheated oven until tender when pierced with a fork, 40 to 45 minutes.

  4. After the squash has been cooking for about 20 minutes, place egg whites in a shallow bowl. Combine almond flour, Parmesan cheese, salt, and pepper in a second bowl.

  5. Dip each chicken breast in egg whites, then move to flour mixture and coat completely.

  6. Heat olive oil in a large saute pan over medium heat. Add chicken breasts and cook until they begin to brown slightly, about 7 minutes. Flip and cook until golden brown on the other sides, 7 to 8 more minutes.

  7. As the chicken is cooking, combine tomatoes, garlic, parsley, and Italian seasoning in a large saucepan over medium-low heat; cook until hot, 7 to 10 minutes.

  8. Remove squash from the oven and use a fork to shred the flesh directly into the sauce. Mix until well coated and heated through, about 5 minutes.

  9. Spoon squash-sauce mixture onto 5 plates and top each with a chicken breast.

Cook's Note:

Use oat flour for almond flour if you're allergic to nuts.

Nutrition Facts (per serving)

382 Calories
15g Fat
29g Carbs
37g Protein
Nutrition Facts
Servings Per Recipe 5
Calories 382
% Daily Value *
Total Fat 15g 19%
Saturated Fat 3g 13%
Cholesterol 82mg 27%
Sodium 802mg 35%
Total Carbohydrate 29g 10%
Dietary Fiber 3g 11%
Total Sugars 1g
Protein 37g
Vitamin C 18mg 88%
Calcium 146mg 11%
Iron 3mg 14%
Potassium 751mg 16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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