Spaghetti Squash Chicken Alfredo Meal Prep

Why This Spaghetti Squash Chicken Alfredo Meal Prep Works

The Greek yogurt alfredo stays creamy even after four days in the fridge. Not sure how, but it just does.

Emma helped me portion these last Sunday and kept asking if the “squash noodles” were actually magic. Close enough, kid.

✅ Low carb creamy pasta alternative
✅ Healthy chicken alfredo spaghetti squash meal prep
✅ Reheats without getting watery
✅ Stores 4 full days
✅ Parmesan cheese adds real flavor

The sauce thickens up nicely with just a bit of cornstarch, and honestly? It tastes better on day three than day one .

Alright, let’s get into how this actually comes together on a Sunday afternoon.

Prepping Spaghetti Squash Chicken Alfredo for the Week

This weeknight batch cook takes about an hour start to finish. The sauce comes together while the squash cools, which saves time.

1. Roast your spaghetti squash halves cut-side down until tender and easily shredded
2. Cook the chicken separately so you can control doneness without drying it out
3. Make the garlic butter sauce base by melting butter with minced garlic and sage
4. Whisk flour into the butter to create a roux for thickening with cornstarch later
5. Add chicken broth and half and half slowly while stirring constantly
6. Stir in cubed cream cheese and shredded Parmesan until smooth
7. Mix the cooled squash and shredded chicken into the sauce, portion into meal prep bowls with lids

Once everything’s in containers and labeled, you’ve got four solid lunches ready to grab.

Ways to Switch Up Spaghetti Squash Chicken Alfredo

Can you meal prep chicken alfredo with spaghetti squash using different proteins? Absolutely. Dad used to say protein swaps keep meal prep from getting boring, and he batch-cooked for catering events six days a week.

Turkey works just as well as chicken in this. I’ve done it with leftover Thanksgiving turkey and Rachel actually preferred it because the darker meat stayed moister in storage. The dairy-light alfredo sauce for meal prep handles the swap without any texture changes.

For a vegetarian version, swap the chicken for white beans or chickpeas. You lose some protein but gain fiber, and honestly? Jake ate it without asking where the chicken went, which never happens. Add steamed broccoli add-in for extra nutrients and that counts as a win in my book.

What about making it spicier? Red pepper flakes in the sauce, maybe some diced jalapeños mixed in. Rachel stress-eats spicy food during tax season and this version gets her fire emoji texts from her desk .

Sunday Prep Strategy for Creamy Alfredo

Getting spaghetti squash chicken alfredo meal prep right means thinking about storage from the start.

Reheat on stovetop if you can. Microwave works fine, but stovetop keeps the sauce from separating. Add a splash of chicken broth while reheating and stir constantly over medium heat. Takes an extra three minutes but makes Wednesday’s lunch taste like Sunday’s dinner.

Cool everything completely before assembly. Hot food in sealed containers creates condensation, which makes the squash watery by Tuesday. I learned this watching Dad prep for catering gigs. Good food keeps people alive, bad food storage kills them.

Use meal prep bowls with lids that actually seal. After the container disaster with Jake’s backpack, I only buy glass containers with snap lids. They’re heavier but they don’t leak and Noodle can’t drag them off the counter anymore.

Pairing Ideas for Your Alfredo Bowls

Here are my three favorite ways to round out spaghetti squash chicken alfredo meal prep containers.

1. Simple side salad with balsamic

The alfredo is rich and creamy, so something light and acidic balances it. I prep mixed greens in separate containers with cherry tomatoes. Dressing goes in those tiny containers with screw lids. Rachel dumps the salad right on top of her alfredo sometimes, which sounds weird but she swears by it.

2. Garlic bread on the side

Not exactly low carb anymore, but sometimes you just want bread. I freeze individual slices wrapped in foil. Pop one in the toaster oven while the alfredo reheats. Emma requests this combo every single time.

3. Roasted vegetables

Brussels sprouts or green beans roasted with olive oil and salt work great. Keep them in a separate compartment if your containers have dividers. They reheat better when they’re not touching the sauce.

Your coworkers will ask what smells so good when you reheat these at the office .

Questions about storage times or reheating?

I’ve probably asked myself the same thing while standing in front of my fridge at 10pm on a Sunday.

The Complete Spaghetti Squash Chicken Alfredo Recipe

This spaghetti squash chicken alfredo meal prep recipe makes four generous lunch portions that actually taste good on Thursday. Emma watched me make this last weekend and declared the squash strands “way cooler than regular noodles,” which is the highest compliment a seven-year-old gives vegetables.

Print Pin

Spaghetti Squash Chicken Alfredo Meal Prep

Prep Time 20 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4 containers

Calories 305kcal

A creamy, low-carb chicken Alfredo made with spaghetti squash that reheats well for weekday lunches. Prepped once, it stores up to 4 days in airtight glass containers without getting watery. Perfect for busy professionals, students, and low-carb eaters who want a comforting meal that won’t cause an afternoon crash.

Equipment

• Baking sheet
• Large skillet
• Glass meal prep containers with snap lids
• fork

Ingredients

• 2 1/2 cups cooked spaghetti squash from 1 medium squash
• 1/2 cup cooked shredded chicken
• 2 tablespoons butter
• 2 teaspoons minced garlic
• 1 teaspoon sage
• 2 tablespoons all-purpose flour
• 1 cup chicken broth
• 1/2 cup half and half
• 4 oz cream cheese cubed
• 1/2 cup Parmesan cheese shredded
• 1/4 teaspoon salt
• 1/4 teaspoon coarse ground black pepper
• 1/2 teaspoon dried parsley

Instructions

• Heat oven to 400°F. Halve the spaghetti squash, place cut-side down on a baking sheet, and roast 40–45 minutes until tender. Cool 15 minutes, then scrape strands with a fork.
• Cook chicken separately (grill, bake, or rotisserie) to 165°F internal temperature; let cool, then shred.
• Melt butter in a large skillet over medium heat. Add minced garlic and sage; cook about 1 minute until fragrant, not browned.
• Whisk in flour to form a roux and cook 1 minute, stirring constantly.
• Slowly whisk in chicken broth, then half and half, stirring constantly to avoid lumps.
• Add cream cheese and Parmesan; stir until fully melted and the sauce is smooth and creamy.
• Add spaghetti squash strands and shredded chicken to the skillet; toss to coat in the sauce.
• Cook 2–3 minutes until heated through; season with salt, black pepper, and dried parsley to taste.
• Let cool 20 minutes before portioning.
• Divide evenly among 4 glass meal prep containers, seal once fully cooled, label, and refrigerate up to 4 days.

Notes

• Storage: Refrigerate in airtight glass containers at 40°F or below for up to 4 days. Do not leave cream-based sauces at room temperature more than 2 hours.
• Reheat (best): Stovetop over medium heat with 1–2 tablespoons chicken broth, stirring 3–4 minutes until creamy.
• Reheat (microwave): Heat 90 seconds, stir, then 60 seconds more until hot; cover to prevent splatters.
• Freezer: Sauce can separate when frozen; not recommended. If needed, freeze cooked squash and chicken separately up to 2 months and make sauce fresh.
• Meal prep timing: Roast squash first; make sauce while it cools to finish in about 1 hour. Cool fully before sealing to avoid condensation and watery squash.
• Lighter swap: Use Greek yogurt in place of cream cheese (stir off heat) and reduce Parmesan to 1/4 cup.
• Add-ins: Keep steamed broccoli or roasted vegetables in a separate compartment so they don’t get soggy.

Course Dinner, Lunch

Cuisine Italian-American

Keywords batch cooking, glass containers, healthy alfredo sauce, high protein, low carb meal prep, low carb pasta alternative, make-ahead lunches, meal prep bowls, spaghetti squash chicken alfredo, storage tips, stovetop reheating

Nutritional information is calculated automatically and provided for reference only.

Did you make this recipe?

Share your creation on Instagram by tagging @nextweekmeals or use hashtag #nextweekmeals so I can see your kitchen wins!

Share Your Meal Prep Success

Making spaghetti squash chicken alfredo meal prep means you’re not ordering takeout Wednesday night. That’s the real win.

If this becomes part of your Sunday routine, tag me @NextWeekMeals or use #NextWeekMeals when you post your containers. I love seeing how other people portion theirs, and Rachel gets a kick out of finding other tax season survivors who meal prep through the chaos.

Got questions about storage, reheating, or making this work for your family? Drop a comment. After two years of weekly meal prep, I’ve probably dealt with whatever issue you’re running into.