Spaghetti Squash Boats with Chicken
These Spaghetti Squash Boats with Chicken deliver 48g protein and 429 calories per serving — a volume-friendly option when you need high protein on low calories. Four servings prep on the stovetop in one session, with roasted squash halves holding the filling for portion control. Eat the boat structure included instead of adding extra pasta to stay within your calorie targets.
Ingredients
- •Squash, Spaghetti(907g)
- •Olive oil(10g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •1/2 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Bacon, Center-Cut Pork
Center-cut bacon has ~30% less fat than regular. Turkey bacon works as a swap.
- •Chicken Breast, Boneless Skinless(454g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •1/4 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Garlic powder(3g)
- •Spinach(480g)
- •Greek Yogurt (Nonfat)(120g)
Plain Greek yogurt — nonfat (0%) or low-fat (2%). Not regular yogurt.
- •Mozzarella Cheese(240g)
Part-skim mozzarella. Pre-shredded bags are convenient for meal prep.
- •Basil, Fresh(30g)
Instructions
- 1Place a rack in the center of your oven and preheat the oven to 400 degrees F. Roast the spaghetti squash according to this recipe for Roasted Spaghetti Squash. Remove from the oven and set aside to cool. Reduce the oven temperature to 350 degrees F.
- 2Meanwhile, heat a large saucepan over medium and add the bacon. Cook until the bacon is crisp and the fat has rendered; about 8 minutes. With a slotted spoon, remove the bacon to a paper towel-lined plate and pat dry.
- 3Discard all but 1 tablespoon bacon fat from the pan and increase the heat to medium-high. Add the chicken pieces to the pan and season with garlic powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Sauté until the chicken is cooked through, about 5 minutes.
- 4Remove from the heat, then add the spinach. Stir the chicken and spinach together until the spinach wilts, then stir in the Greek yogurt, half of the mozzarella cheese, and basil.
- 5Once the squash is cool enough to handle, use a fork to shred and fluff the inside flesh so it's no longer attached to the walls and makes a "nest."
- 6Divide the chicken filling evenly among the boats, using a fork to lightly mix it with the spaghetti squash. Arrange the stuffed squash on a baking sheet and sprinkle with the reserved bacon and remaining mozzarella cheese.
- 7Bake until the cheesy is bubbly, about 10 minutes. Let cool for a few minutes, then serve hot, sprinkled with additional fresh basil.
Nutrition — Per Serving
429
calories
48g
protein
17g
fat
- Carbohydrates
- 23g
- Saturated fat
- 7.4g
- Sodium
- 568 mg
- Dietary fiber
- 6.3g
4 servings per batch · ~561g each
Macro data sourced from USDA FoodData Central
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How much protein does Spaghetti Squash Boats with Chicken have per serving?
Each serving delivers 48g of protein and 429 calories, with 17g fat and 23g carbs. The spaghetti squash swap reduces carbs significantly while keeping protein high relative to total calories.
How long does Spaghetti Squash Boats with Chicken take to prep?
Quick prep designation with 4 servings means you can knock out half a week of dinners on the stovetop. Per-serving active time is efficient given the protein-to-calorie density.
Is Spaghetti Squash Boats with Chicken good for muscle gain?
At 48g protein and 429 calories per serving, this recipe works for muscle gain phases where you're prioritizing protein intake without unnecessary carb or fat surplus. The low-carb pasta alternative keeps you control over total daily carbs.
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