Save My husband wandered into the kitchen one evening and asked if we had any pasta. We didn't, but I had a spaghetti squash sitting on the counter that I'd been ignoring for a week. I sliced it open, roasted it, and tossed it with lemony chicken I'd been marinating since lunch. He took one bite and said it tasted like summer, even though it was February. That squash has never sat untouched since.
I made this for my sister when she was trying to cut back on carbs but still craved comfort food. She scraped her plate clean and texted me the next day asking for the recipe. Now she makes it every Sunday and meal-preps it for the week. It's become her reset dish, the one she turns to when she wants to feel good without sacrificing flavor.
Ingredients
- Spaghetti squash: Choose one that feels heavy for its size, a sign it's ripe and will yield tender, sweet strands that hold up beautifully under the chicken and sauce.
- Olive oil: Use a fruity extra virgin for roasting the squash, it soaks into the flesh and adds a subtle richness that complements the lemon.
- Boneless skinless chicken breasts: Cut them into even bite-sized pieces so they cook uniformly and stay juicy, not rubbery.
- Garlic: Fresh cloves are essential here, they turn sweet and mellow in the hot pan and perfume the entire dish.
- Lemon: Zest it before you juice it, and use both for a layered citrus flavor that's bright but not sharp.
- Dried oregano: A pinch brings an herbal backbone that ties the lemon and garlic together without overpowering.
- Fresh parsley: Stir it in at the end to keep its color vibrant and its flavor clean and grassy.
- Parmesan cheese: Grate it fresh from a wedge, the pre-shredded stuff clumps and lacks the nutty depth that makes this dish sing.
Instructions
- Prep the squash:
- Preheat your oven to 400°F and halve the squash lengthwise, scooping out the seeds with a spoon. Drizzle the cut sides with olive oil, season with salt and pepper, then lay them cut-side down on a parchment-lined baking sheet so they steam in their own moisture.
- Roast until tender:
- Let the squash roast for 40 to 45 minutes, until the skin gives when you press it and the flesh separates into strands with a fork. The edges should be lightly caramelized and sweet.
- Season the chicken:
- While the squash roasts, toss your chicken pieces with salt, pepper, oregano, and half the lemon zest in a bowl. This step seasons the chicken all the way through and lets the zest cling to every piece.
- Sear the chicken:
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat until it shimmers. Add the chicken in a single layer and let it sear undisturbed for a few minutes before stirring, so it develops a golden crust and stays moist inside.
- Add the garlic:
- Once the chicken is cooked through, toss in the minced garlic and stir for about a minute. The garlic should smell toasty and sweet, not burned.
- Finish with lemon and parsley:
- Stir in the remaining lemon zest, the juice, and the chopped parsley, letting everything bubble together for a minute or two. The acid will brighten the pan drippings and coat the chicken in a silky, fragrant glaze.
- Scrape the squash:
- When the squash is cool enough to handle, use a fork to scrape the flesh into long strands that look just like spaghetti. Work gently so the strands stay intact and fluffy.
- Plate and serve:
- Divide the squash strands among four plates, then spoon the lemony chicken and all the pan juices over the top. Finish with a generous sprinkle of Parmesan and fresh parsley, and add lemon wedges on the side if you like.
Save The first time I served this to friends, one of them looked at her plate skeptically and said she didn't like squash. By the end of dinner, she was using her fork to chase down every last strand and asking if I had more. That's when I realized this dish doesn't taste like a compromise, it tastes like exactly what you want to eat.
Make It Your Own
If you want a little heat, toss in a pinch of crushed red pepper flakes when you add the garlic, it wakes up the whole dish without making it spicy. Swap the chicken breasts for boneless thighs if you prefer something juicier and more forgiving, or use shredded rotisserie chicken stirred in at the end for a faster weeknight version. For a dairy-free option, skip the Parmesan or use a plant-based cheese that melts well.
Storing and Reheating
This keeps beautifully in the fridge for up to four days, stored in an airtight container with the chicken and squash separated so the strands don't get soggy. Reheat gently in a skillet over medium heat with a splash of water or chicken broth to loosen the sauce, stirring until warmed through. The Parmesan and parsley are best added fresh after reheating so they stay bright and don't clump.
Pairing and Serving Suggestions
I love serving this with a crisp Sauvignon Blanc or a sparkling water with a twist of lemon to echo the citrus in the dish. A simple arugula salad with a light vinaigrette on the side rounds out the meal without weighing it down. If you're feeding a crowd, double the recipe and serve it family-style in a big shallow bowl so everyone can help themselves.
- Add a side of garlic bread if you're not strictly gluten-free and want something to soak up the pan sauce.
- Toss in halved cherry tomatoes with the garlic for little bursts of sweetness.
- Finish with a drizzle of good olive oil and a few torn basil leaves for an herbal lift.
Save This dish has become my go-to when I want something nourishing that doesn't feel like a chore to make or eat. It's proof that healthy food can be just as craveable as anything else.
Recipe FAQs
- → Can I prepare the spaghetti squash ahead of time?
Yes, you can roast the spaghetti squash up to 2 days in advance. Store the cooked strands in an airtight container in the refrigerator. Reheat gently in a skillet or microwave before serving with the chicken.
- → What's the best way to tell when the spaghetti squash is done?
The squash is ready when a fork easily pierces the flesh and pulls apart into thin strands. If the flesh is still firm, it needs more time. Roasting typically takes 40-45 minutes at 400°F.
- → Can I use frozen chicken breasts?
Yes, but thaw them completely before cooking. Frozen chicken will take longer to cook through and may not brown as evenly. Allow about 30 minutes to thaw in the refrigerator or use the defrost setting on your microwave.
- → How do I make this dairy-free?
Simply omit the Parmesan cheese or substitute it with a plant-based alternative. The lemon garlic chicken and roasted squash are naturally dairy-free and still delicious on their own.
- → What wine pairs best with this dish?
A crisp Sauvignon Blanc complements the bright lemon and garlic flavors beautifully. The wine's acidity cuts through the richness of the olive oil and Parmesan, enhancing the overall meal.
- → Can I add vegetables to this dish?
Absolutely. Sautéed mushrooms, spinach, or sun-dried tomatoes work wonderfully. Add them to the skillet with the garlic and cook until tender before adding the lemon juice and parsley.