Spaghetti Squash Chicken Alfredo Meal Prep
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.