Spaghetti Squash Chicken Parmesan
Replace pasta with earthy and sweet spaghetti squash in this savory dinner recipe. Spaghetti Squash Chicken Parmesan is a low carb, gluten free version of the classic, chicken parmesan.
Servings: 6 servings
Calories: 748kcal
Ingredients
- 1 large spaghetti squash (about 6 cups cooked)
- 1 1/2 pounds boneless skinless chicken breasts (pounded about 1/2 inch thick)
- salt
- pepper
- 1 cup blanched almond flour (if you’re not low carb, you can use an all purpose gluten free flour. If you’re not low carb or gluten free, you can use all purpose flour)
- 2 eggs (lightly beaten)
- 2 cups gluten free seasoned panko breadcrumbs (if you’re not gluten free, you can use regular panko breadcrumbs)
- 1/2 cup oil (for frying)
- 32 ounces tomato basil sauce (you can use homemade or store bought)
- 8 ounces fresh mozzarella (cut into thin slices)
- 1/4 cup Parmesan cheese (grated)
- fresh basil (optional garnish)
Instructions
- Preheat oven to 350°F.
- Carefully poke several holes into the spaghetti squash. Place on a microwave-safe plate and microwave for 8-10 minutes, or until tender.1 large spaghetti squash
- Once cool enough to handle, cut the squash in half lengthwise. Remove the seeds and discard. Use a fork to scrape the squash out into spaghetti-like strands and place evenly into the bottom of a large casserole dish.
- While the squash is roasting and cooling, prepare the chicken.
- Season the chicken with salt and pepper, then dredge each piece into the almond flour to lightly coat.1 1/2 pounds boneless, salt, pepper, 1 cup blanched almond flour
- Next, dip each piece into the egg and let the excess drip off.2 eggs
- Transfer the chicken into the panko and coat evenly on both sides.2 cups gluten free seasoned panko breadcrumbs
- Heat the oil in a large, deep skillet over medium-high. Once hot, add the chicken and cook 2-3 minutes per side, or until golden brown. The chicken may not be fully cooked through yet, but will finish cooking in the oven.1/2 cup oil
- Place the chicken breasts on top of the spaghetti squash in the baking dish.
- Spoon the tomato sauce evenly over the top.32 ounces tomato basil sauce
- Top with slices of the mozzarella cheese, then sprinkle on the Parmesan cheese.8 ounces fresh mozzarella, 1/4 cup Parmesan cheese
- Bake about 10 minutes, or until the cheese is melted and the chicken is cooked through. Chicken needs to reach an internal temperature of 165°F on a meat thermometer inserted into the center of the thickest portion.
- Serve hot. Garnish with fresh basil, if desired.fresh basil
Notes
Tips and Techniques
- If you are not using already thin-cut chicken breasts, you will need to pound them to about 1/2-inch thin. Try to keep the thickness of each piece the chicken about the same to help ensure even cooking.
- The spaghetti squash can also be roasted in the oven, but this does take longer. To roast, cut the squash in half lengthwise and remove the seeds. Place on a rimmed baking sheet and drizzle with olive oil. Season with salt and pepper. Roast at 350°F for about 45-60 minutes or until tender.
- You can omit the breading for a much lower carb option.
- Store leftovers in an airtight container in the refrigerator. Consume within 3-4 days.
Nutrition
Serving: 1serving | Calories: 748kcal | Carbohydrates: 50g | Protein: 40g | Fat: 43g | Saturated Fat: 13g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 14g | Trans Fat: 0.04g | Cholesterol: 163mg | Sodium: 1101mg | Potassium: 1115mg | Fiber: 9g | Sugar: 16g | Vitamin A: 1468IU | Vitamin C: 11mg | Calcium: 363mg | Iron: 5mg