Keto Creamy Kale Spaghetti Squash with Chicken
A lighter take on creamy pasta using roasted spaghetti squash as the base, tossed with seasoned chicken breast, wilted kale, sun-dried tomatoes, and melted cheese for a satisfying, protein-rich one-pan meal. The combination of tender squash strands, savory chicken, and tangy sun-dried tomatoes creates depth without heavy cream, making it ideal for weeknight dinners when you want comfort food that fits lighter eating goals. The cheese wedges melt into a coating sauce that binds everything together.
Ingredients
- 1 whole spaghetti squash, about 4.5 lbs
- 1 lb boneless skinless chicken breast, cut into bite-sized pieces
- ¼ tsp salt, divided
- ¼ tsp black pepper, ground
- 4 cups kale, chopped
- 3 tbsp sun-dried tomatoes, finely chopped, pouchedfresh tomatoes1:1 by weight, drain excess moistureproduce
use diced fresh, reduces concentrated tang
- 2 tsp garlic, chopped
- 2 tbsp Parmesan-style grated topping, reduced-fat
- 6 wedges The Laughing Cow Light Creamy Swiss cheese
Instructions
- 1
Preheat oven to 400F.
- 2
Microwave squash until soft enough to cut. Halve lengthwise and scoop out seeds.
- 3
Fill a baking pan with 1/2 inch water, place squash halves cut side down, and bake until tender, about 40 minutes.
- 4
Heat a large skillet with nonstick spray over medium-high heat. Season chicken with salt and pepper, add to skillet, and cook, stirring, until cooked through.
- 5
Transfer cooked chicken to a bowl and cover.
- 6
Scrape squash strands with a fork, drain in a strainer, blot dry if needed, and transfer 5 cups to a bowl. Cover and keep warm.
- 7
Clean and re-spray skillet, bring to medium-high heat. Add kale, sun-dried tomatoes, garlic, and water. Cover and cook until kale is tender.
- 8
Remove lid, reduce heat to low. Add Parmesan topping and cheese wedges, breaking them into pieces. Add chicken and remaining salt.
- 9
Cook and stir until cheese melts and coats everything.
- 10
Combine cheesy mixture with squash strands, mix well, and serve.
Tips
Microwave the squash first to soften the skin, making it much easier to cut safely without struggling with a hard exterior.
Reserve extra roasted squash strands in an airtight container; they keep 3-4 days and work well in soups, grain bowls, or reheated as a side.
Pat the drained squash completely dry to avoid watering down the cheese sauce and to achieve better texture in the final dish.
Good to Know
Refrigerate in an airtight container up to 3 days. The squash strands hold texture well when cooled. Do not freeze; squash becomes mushy upon thawing.
Prepare squash up to 2 days ahead and store strands in an airtight container. Cook chicken and chop kale the morning of serving. Combine and heat in skillet just before serving.
Divide among shallow bowls or plates. Spoon any accumulated cheese sauce from the bottom of the pan over each portion. Serve immediately while warm.
Common Mistakes
Skip pre-microwaving the squash to avoid struggling to cut the hard skin safely.
Don't skip the drying step; excess moisture dilutes the cheese sauce and makes the dish watery.
Don't overcook the kale; cover the pan so it wilts quickly without becoming bitter.
Substitutions
Dairy-Free Swaps
umami flavor, makes dish vegan when paired with dairy-free cheese
Full guide →General Alternatives
use diced fresh, reduces concentrated tang
FAQ
Can I use frozen chicken breast?
Yes, but thaw completely before cutting and cooking to ensure even doneness. Frozen pieces may cook unevenly, leaving some undercooked. Increase cooking time slightly if thawing delays are unavoidable.
What if I don't have sun-dried tomatoes?
Substitute diced fresh tomatoes, roasted red peppers, or simply omit them. The dish remains balanced; you'll lose concentrated tang but gain brightness from other elements like garlic and cheese.
How long can I keep leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet over low heat, adding a splash of water if the mixture seems dry. Do not freeze; squash texture deteriorates upon thawing.