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This Marry Me Spaghetti Squash takes everything you love about the viral creamy Marry Me Pasta but with squash for a cozy, lighter dinner. It all comes together in one pan with has 30g protein per serving.
Recipe Highlights
- Lighter comfort food: All the creamy Marry Me flavour, with spaghetti squash in place of pasta.
- One-pan sauce: The chicken and sauce cook in one skillet while the squash roasts.
- Protein-packed: Chicken and parmesan make this a hearty, satisfying dinner with over 30 grams of protein per serving. For another high protein dinner also try my Buffalo Chicken Zucchini Roll Ups.
- Two ways to serve: Toss it in the pan or bake it in the squash shells with melty cheese.
Notes From My Kitchen
If you’ve been around here for a while, you know I can’t resist a fun twist on a viral recipe. Marry Me Pasta and chicken have been everywhere for years and are loved for the creamy rich sauce. This time I swapped the pasta for spaghetti squash, and I honestly think I like it even more. My husband told me it’s it’s favourite spaghetti squash recipe I’ve ever made, alongside my Lasagna Stuffed Spaghetti Squash.
I’ve made this recipe with both dairy cream and coconut cream and both ways are delicious. (The coconut cream will of course add a hint of coconut flavour, so stick with regular cream if that’s not your thing!)
You can serve this one straight from the pan with some freshly grated parmesan cheese, (the way I serve it when I’m feeling lazy) or you can add it back to the the squash shells and bake with melted cheese on top, which I highly recommend! This dish is great served with a side of my Kale and White Bean Salad.
Key Ingredient
- Spaghetti squash: A small to medium squash gives you about 4 cups of strands. Look for one that feels heavy for its size with no soft spots.
- Chicken: Chicken breast or boneless thighs both work. Thighs stay a little juicier, while breast is leaner. Shrimp or chicken sausage would also work well here!
- Sun-dried tomatoes: Use the oil-packed kind for the best flavour and texture, not the dried kind. Sun-dried tomatoes are also delicious in my Caramelized Onion Spaghetti Squash!
- Cream or coconut milk: Heavy cream makes the classic rich sauce. Full-fat canned coconut milk works for a dairy-light version, with a very subtle coconut note.
How To Make Marry Me Spaghetti Squash
*This is a recipe overview. The full recipe with measurements is below in the recipe card.
Step 1: Halve the spaghetti squash, scoop out the seeds, and roast cut-side down at 400°F for 30 to 40 minutes.
Step 2: Scoop out the squash.
Step 3: Season the cubed chicken and sauté until golden and cooked through. Set aside.
Step 4: In the same pan, cook the shallots and garlic until soft.
Step 5: Stir in the sun-dried tomatoes, cream, and broth and bring to a gentle bubble.
Step 6: Add the spinach and return the chicken to the pan.
Step 7: Scrape the squash into strands and toss them in the sauce with the parmesan.
Step 8: Spoon it back into the shells, top with cheese
Step 9: Bake until bubbly and golden.
Jess’s Tips
- Avoid watery squash: Roast it cut-side down and don’t overcook it. You want tender strands with a little bite, not mushy ones. Baking time can vary slightly depending on the size of your squash. You can follow my guide on How To Cook Spaghetti Squash for more tips.
- Keep the heat gentle: Once the cream goes in, keep it at a gentle bubble so the sauce stays smooth and doesn’t separate.
- Add the broth gradually: Start with 1/4 cup and add more only if needed. Squash releases moisture, so the sauce can thin out on its own.
- Cut the chicken small: Small, even cubes cook quickly and mix evenly through the squash strands.
Try These Squash Recipes Next!
Gluten Free
Vegetarian lasagna stuffed spaghetti squash
Main Dishes
Spaghetti Squash Pad Thai
Soups & Stews
Curried Butternut Squash And Sweet Potato Soup
Main Dishes
Roasted Butternut Squash Risotto
If you tried these Cottage Cheese Pumpkin Muffins leave a review below and tag me @choosingchia on Instagram, TikTok, or Facebook I love seeing your recreations!
Marry Me Spaghetti Squash
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Stovetop
- Cuisine: Italian
- Diet: Gluten-Free, Low-Carb
Description
This Marry Me Spaghetti Squash has all the creamy, sun-dried tomato flavour of the classic pasta dish but swaps in spaghetti squash for a lighter, veggie-packed twist that’s packed with 30g of protein per serving
Ingredients
- 1 small to medium spaghetti squash (about 4 cups)
- 1–2 tbsp olive oil
- 1 chicken breast or 2 chicken thighs
- 2 shallots, finely chopped
- 2 garlic cloves, minced
- 1/4 cup chopped sun-dried tomatoes (in oil)
- 3/4 cup cream or coconut milk
- 1/4 to 1/2 cup chicken broth, to taste
- 1/3 cup parmesan cheese
- 1 cup chopped spinach
- Salt and pepper, to taste
- 1/2 cup shredded cheese of choice (optional), for topping
Instructions
- Preheat the oven to 400°F. Cut the spaghetti squash in half and remove the seeds.
- Spray the cut sides with cooking spray and place the squash face down on a baking sheet. Bake for 20 to 30 minutes, or until fork-tender.
- Cut the chicken into small cubes and season with salt and pepper.
- Heat a bit of oil in a large pan over medium heat and sauté the chicken until golden and cooked through. Remove from the pan and set aside.
- Add a bit more oil to the same pan along with the shallots and garlic. Cook until fragrant and softened.
- Stir in the sun-dried tomatoes, cream, and 1/4 cup of the chicken broth. Cook for a couple of minutes until the mixture starts to bubble.
- Add the spinach and stir to combine, then return the chicken to the pan and mix well.
- Scrape the spaghetti squash into strands with a fork, then add the strands to the pan with the parmsean cheese and toss everything together. Stir in more chicken broth, up to 1/2 cup total, if the sauce needs loosening. Season to taste with salt and pepper.
- Serve directly from the pan, or spoon the mixture back into the squash shells, top with the shredded cheese, and bake at 400°F for 5 to 10 minutes, until the cheese is melted and bubbly.
Notes
Storage and reheating
- Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat on the stovetop or in the microwave, stirring well and adding a splash of broth to loosen the sauce.
- I don’t recommend freezing this dish since the squash and cream sauce can turn watery once thawed.
Nutrition
- Serving Size: 1/2 of the recipe
- Calories: 570
- Sugar: 6g
- Fat: 30g
- Carbohydrates: 28g
- Fiber: 4g
- Protein: 30g
