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Healthy Chicken Alfredo Spaghetti Squash Boats (Gluten Free)

Today I have a DINNER recipe for you!

Does that feel as surprising to you as it feels to me? I like my muffins and scones, okay?

chicken alfredo spaghetti squash

But I also like my cheese. And I like cream. 

Hence why when I totally hit gold with this throw together, experiment of a recipe and created the most rich and creamy homemade and HEALTHY alfredo sauce… I was in lip smacking heaven. And knew I had to share. 

chicken alfredo spaghetti squash

To be honest, I’d tried my hands at homemade alfredo sauce a number of times before. And they were fine… but they never tasted like the real deal to me. I mean, that shouldn’t be a surprise, considering how they were all meant to be “lightened up” versions. But still, I am a firm believer that “healthy” or “lightened up” by NO MEANS needs to imply “less delicious.”

All the cream without the cream! Super cheesy, rich and HEALTHY chicken alfredo spaghetti squash boats. #healthyeats #wholefoodeats Click To Tweet

chicken alfredo spaghetti squash

Now to give full credit where credit is due, this basic idea was not my own. My inspiration totally comes from this recipe. But since I was feeling extra adventurous I decided to try some new things with the sauce… a little this and a little that….and then add in some extra jazz at the end.  

Y’all, I seriously wasn’t expecting much. I thought my sauce would taste fine, but would still be one of those “not really the real thing” healthy versions I mentioned before. 

chicken alfredo spaghetti squash

I was wrong.

I DID IT! I created a super rich, super creamy, super cheesy, super flavorful alfredo sauce that rivals any restaurant, cream and butter laden version. Not that anything is wrong with that, but getting in some extra protein and bacterial cultures from yogurt is always a bonus, ya? 

This guy uses veggie or chicken stock instead of cream or milk, and yogurt instead of butter, which then leaves all the room you want for cheeeeeese. Two kinds of it, actually. 

chicken alfredo spaghetti squash

To me, alfredo just automatically pairs with chicken and broccoli. Anyone else? I just don’t see myself serving any sort of alfredo pasta without them. And then in true mylittletablespoon fashion, of course I’m going to stuff it all into my best friend Mr. Squash. This combo guys. It’s so good. 

chicken alfredo spaghetti squash

So for your next date night – with yourself or otherwise – whip up this restaurant worthy meal for two. I hope you’ll be “mmming” as much as I was. 

chicken alfredo spaghetti squash



Healthy Chicken Alfredo Spaghetti Squash Boats (Gluten Free)


  • 1 Tbsp olive oil
  • 3 cloves garlic, chopped
  • 3/4 cup vegetable or chicken stock
  • 2 tsp cornstarch
  • 1/2 cup plain yogurt (greek or regular, preferably 2%)
  • 1/2 cup shredded parmesan
  • 1 Tbsp plain cream cheese (preferably full fat)
  • 1/4 tsp garlic powder (optional)
  • 1/4 tsp pepper
  • 1/4 salt or to taste - depending on the salt content of your stock
  • 1 chicken breast, cooked and sliced
  • 1-2 cups broccoli florets
  • 2 green onions, chopped
  • 1 spaghetti squash, cut in two


    In advance:
  1. Roast spaghetti squash (cut in half lengthwise, scrape out the seeds, lightly brush with olive oil and place flesh side up on a baking tray, in oven for 45 minutes @ 400F). You may do this well in advance or the day before.
  2. Cook chicken (I recommend placing a dob of butter in a baking pan and seasoning chicken with salt and pepper. Cook @ 400F for 30 minute or until cooked all the way through).
  3. Lightly steam broccoli until fork tender
    For Sauce:
  1. Heat olive oil in large sauce pan over medium heat. Add chopped garlic and sautee until golden. Carefully add stock. Sit cornstarch with 2 tsp water and stir until smooth. Add cornstarch mixture to sauce pan. Stir frequently over heat until mixture begins to thicken (3-4 minutes). Take off heat.
  2. Add in parmesan cheese and stir to melt. Stir in cream cheese and yogurt. Season with salt and pepper and additional garlic powder if desired.
  3. Add in cooked chicken pieces, broccoli florets and green onion (reserving some for garnish)
  4. Pour alfredo mixture into both sides of spaghetti squash. Top with additional parmesan if desired and place in oven for 10-15 minutes, until golden. Garnish with extra green onion.
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Tell me,

Is there a recipe that you haven’t been able to “health-ify” without forfeiting the taste? 

Alfredo fan?



  1. Susie @ SuzLyfe | 4th Oct 16

    Love your use of yogurt and spaghetti squash! I am definitely adding this to my recipe list!

    • Cora | 4th Oct 16

      Yogurt and spaghetti squash are both kind of like magic ingredients for me lately… I’m using them EVERYWHERE.

  2. Kat | 4th Oct 16

    Alfredo is my favorite but of course I never eat it anymore. I think all that cream would probably kill me. THIS recipe however is much lighter – but still looks oh so dang decadent! Alfredo is definitely still one of those “fear” foods in that because I know how heavy and fattening it it, it can be hard to allow myself to have it. Totally putting that fear to rest with this recipe soon! <3
    Kat recently posted…Tahini Sweet Potato PancakesMy Profile

    • Cora | 4th Oct 16

      I hear you. One day I’ll order the biggest, traditional chicken alredo pasta dish at the swankiest italian restaurant and love EVERY moment of it (if we can find a more vegan and gluten free version for you we’ll go together!). Until then though – DO IT! This recipe is a great in between I say. Minimal ingredients and still delicious.

  3. Sarah @ BucketListTummy | 4th Oct 16

    I am drooling over this creaminess!! I love the typical alfredo with chicken and broccoli, but thank youuuu for creating this healthified version with yogurt! And you are the queen of stuffing squashes. I’ve become rather addicted.
    Sarah @ BucketListTummy recently posted…22 Miles and What I’ve Been Cooking LatelyMy Profile

    • Cora | 7th Oct 16

      I’m so addicted its starting to get weird….
      But I’m glad you aren’t too far behind 🙂

  4. Heather @ Polyglot Jot | 5th Oct 16

    I used to love alfredo before I realized it was killing my stomach. Nowadays I do make a creamy “alfredo” with a cashew and coconut milk base–its definitely delicious but not 100% the same!
    Heather @ Polyglot Jot recently posted…Monthly Must-Haves: September 2016My Profile

    • Cora | 7th Oct 16

      OooOOoo that would be GOOD! Even if it isn’t quite the same. Glad you found an alternative!!

  5. Emily Swanson | 5th Oct 16

    Woah! This looks amazing Cora; I love yogurt for adding creaminess to stuff; it does wonders for baked goods. And the idea of stuffing a squash is really smart! 🙂 I think I should try this.
    Emily Swanson recently posted…WIAW: Why Stress Kills My AppetiteMy Profile

    • Cora | 7th Oct 16

      I’m really learning how magical yogurt can be. I can’t believe how well it works in quick loaves. And now I’m learning how great it is for creamy savory dishes too!

  6. Stephanie Leduc | 5th Oct 16

    I make a super similar “healthier” alfredo squash but I am super intrigued about this one! I definitely do not use parmesan so I feel like that would be a really nice addition.
    Stephanie Leduc recently posted…What Mindful Eats and Treats Means to meMy Profile

    • Cora | 7th Oct 16

      Ooo I’d love to see your recipe! I love seeing different ways of doing things.

  7. Kristy from Southern In Law | 6th Oct 16

    Girrrrrrrrrrrrlllllll, this looks SO good! I’m with you – I love my sweet stuff but I also love cheese… and creamy sauces… and veggies.

    I am always looking for ways to healthify recipes whilst making them taste even better than the original!
    Kristy from Southern In Law recently posted…Recipe: Creamy Asparagus Pasta Sauce (Healthy & Gluten Free)My Profile

    • Cora | 7th Oct 16

      It’s a fun – and totally doable – challenge!

  8. Joyce @ The Hungry Caterpillar | 6th Oct 16

    Cheeessseee? Now I know what to do with my spaghetti squash I’ve got sitting on my counter. 😉
    Also, nothing wrong with muffins and scones. But vegetables are delicious too. 😉
    Joyce @ The Hungry Caterpillar recently posted…WIAW: Choosing Recovery Over and Over AgainMy Profile

    • Cora | 7th Oct 16

      I’ll take one of everything.

  9. Meghan@CleanEatsFastFeets | 6th Oct 16

    I love alfredo sauce, so much rich cheesy goodness. I want to try your version. Bookmarking.
    Meghan@CleanEatsFastFeets recently posted…Eight Must Have Vegetarian Soup RecipesMy Profile

  10. Joyce @ The Hungry Caterpillar | 9th Oct 16

    Oh my goodness Cora I just made this and I’m eating it right now! It’s soooooo good! In some ways I think I might l like it better than regular alfredo in that I really like the tanginess of the yogurt. 🙂
    Joyce @ The Hungry Caterpillar recently posted…Low-FODMAP Chicken MeatballsMy Profile

    • Cora | 9th Oct 16

      NICE!! So glad you like it!!

  11. Week in Review: Peace and Conflict – The Hungry Caterpillar | 10th Oct 16

    […] a few new recipes, including these Healthy Chicken Alfredo Spaghetti Squash Boats from My Little Tablespoon that were to.die.for. and this delicious Creamy Polenta with Tomato Ragout […]

  12. Lately: Kitchen Creations. October, 2016 - mylittletablespoon | 28th Oct 16

    […] Healthy Chicken Alfredo Spaghetti Squash Boat (Gluten Free) […]

  13. Cindy | 9th Dec 16

    This is restaurant-quality stuff! I want some!
    Cindy recently posted…Baking for the Smell of It: Brownie Recipe!My Profile

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