Marry Me Chicken & Spaghetti Squash Casserole

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This Marry Me chicken and spaghetti squash casserole is a satisfying protein-packed dinner. The tender chicken and nutrient-dense spaghetti squash deliver a hearty meal that will keep you full and energized. Sun-dried tomatoes add a burst of tangy sweetness, complementing the creamy sauce.

an image of the Creamy Sun-Dried Tomato Chicken & Spaghetti Squash Casserole
Credit:

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

Active Time:
25 mins
Total Time:
45 mins
Servings:
8
  • Spaghetti squash offers fiber and potassium, promoting heart health and serving as a pasta substitute.
  • Sun-dried tomatoes bring lycopene, which may protect against cell damage.
  • To save time, you can use a rotisserie chicken or precooked chicken breasts.

Marry Me Chicken & Spaghetti Squash Casserole is the protein-packed dish you need to try. Spaghetti squash is a low-carb vegetable that provides healthy gut-friendly fiber—great for your microbiome. Pair this with the protein from the chicken and the cheese and you’ve got yourself a dinner sure to keep you full for hours. Studded with sweet, chewy and antioxidant-rich sun-dried tomatoes and topped with fresh basil, this dish is a burst of flavor in every creamy bite. Keep reading for our expert tips, including how to choose a spaghetti squash, which cheeses work the best in this recipe and more!

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • When selecting a spaghetti squash, choose one that is bright yellow with smooth, unblemished skin, and avoid any squash with green spots or a broken stem. Plus, the squash should feel heavy for its size when you pick it up.
  • To save time, use a rotisserie chicken or cooked chicken breasts available in the prepared foods section of your local grocery store.
  • It’s important to cook the spaghetti squash until it is just tender to prevent your casserole from becoming watery.
  • We use mozzarella in this recipe, but you can use any melty cheese you prefer, like Monterey Jack, fontina, smoked Gouda, Asiago or Gruyère.

Nutrition Notes

  • Spaghetti squash is often used as a low-carb and lower-calorie substitute for pasta. Spaghetti squash adds extra fiber to this dish, as well as potassium—two nutrients that are important to include in your daily diet to maintain a healthy heart. 
  • Chicken breast is one of the most versatile lean proteins you can buy. The accolades continue with its nutrition profile—not only does chicken breast contain important nutrients such as vitamin B12, selenium and magnesium, it is also a rich source of choline. Choline is essential for healthy brain development in infants and children, but also important for memory and mood as we age. 
  • Sun-dried tomatoes are the chewy, sweet morsels of deliciousness in this dish. They are packed with an antioxidant called lycopene, which is actually higher in cooked and dried tomatoes than in fresh tomatoes. This inflammation-lowering nutrient can help protect against cell damage that can lead to cancer.
an image of the ingredients to make the Creamy Sun-Dried Tomato Chicken & Spaghetti Squash Casserole

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

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Ingredients

Original recipe (1X) yields 8 servings

  • 1 (3½-pound) spaghetti squash, halved lengthwise and seeded

  • 2 tablespoons water

  • cups half-and-half

  • 1 clove garlic, grated

  • ¾ cup julienne-cut sun-dried tomatoes in oil, drained and chopped, divided

  • ¾ teaspoon ground pepper, divided

  • ¼ teaspoon salt

  • 1 (8-ounce) package reduced-fat cream cheese, cubed, at room temperature

  • 1 cup shredded low-moisture part-skim mozzarella cheese, divided

  • 3 cups shredded cooked chicken breast (16 ounces)

  • 2 tablespoons grated Parmigiano-Reggiano cheese

  • 2 tablespoons small fresh basil leaves

Directions

  1. Preheat oven to 425°F. Coat a 9-by-13-inch broiler-safe baking dish with cooking spray. Place spaghetti squash halves, cut-side down, in a baking dish or on a large rimmed plate; pour 2 tablespoons water over the squash. Microwave on High, uncovered, until tender, about 12 minutes. Let stand until cool enough to handle, about 10 minutes. Scrape the squash flesh with a fork to create strands of “spaghetti”; place in a large bowl.

    an image of the spaghetti squash being scooped into a bowl

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

  2. Meanwhile, place 1½ cups half-and-half in a medium saucepan; bring to a simmer over medium-high heat. Reduce heat to medium-low; add grated garlic. Cook, whisking occasionally, until reduced to about 1 generous cup, 8 to 10 minutes, adjusting heat and whisking as needed if starting to bubble and foam up the sides of the pan. Stir in ½ cup sun-dried tomatoes, ½ teaspoon pepper and ¼ teaspoon salt; remove from heat. Add cubed cream cheese; whisk until smooth. Gradually add ½ cup mozzarella, about ¼ cup at a time; whisk until smooth.

    an image of the sauce being mixed together in a saucepan

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

  3. Add 3 cups chicken to the bowl with the spaghetti squash. Add the cheese mixture; stir and fold to combine. Pour into the prepared baking dish and top with the remaining ½ cup mozzarella, 2 tablespoons Parmigiano-Reggiano and the remaining ¼ cup sun-dried tomatoes.

    an image of the mixture spread into a casserole dish

    Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

  4. Bake until the cheese has melted, about 10 minutes. Increase oven temperature to broil; broil until the cheese on top is crispy and caramelized, 1 to 2 minutes. Let stand for 10 minutes. Top with 2 tablespoons basil and the remaining ¼ teaspoon pepper.

To make ahead

Cook the spaghetti squash up to 2 days in advance and store it in an airtight container in the refrigerator. Additionally, you can prepare and assemble the casserole ahead of time and keep it covered in the fridge for up to 1 day. Before baking, let the casserole stand at room temperature for at least 30 minutes.

Frequently Asked Questions

  • How should I store and reheat leftovers?

    Airtight containers are ideal for storing leftover casseroles. You can use one large container or divide the casserole into smaller portions to take to work or to have on hand when everyone’s dinner schedule differs. When stored properly in the refrigerator, the casserole will remain good for up to 3 days.

  • Can I freeze the cooked casserole?

    Absolutely. You can freeze this casserole fully cooked or uncooked for up to 3 months. One way to freeze it: Line the baking dish with foil, leaving plenty of overhangs to use as handles, which will be later used to lift the frozen casserole from the dish. Add the ingredients and bake the dish—or not. Cover the dish with foil (leave the handles free). Freeze the casserole for at least 24 hours. Once frozen, lift the casserole from the dish and place it in a labeled freezer-safe bag to store in the freezer for up to 3 months.

  • What should I serve with chicken spaghetti squash casserole?

    This hearty, filling casserole would be excellent paired with our Spinach Salad, Massaged Kale Salad or Herb & Arugula Salad with Balsamic Vinaigrette.

Recipe developed by Marianne Williams

EatingWell.com, December 2024

Nutrition Facts (per serving)

336 Calories
18g Fat
20g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size about 1¼ cups
Calories 336
% Daily Value *
Total Carbohydrate 20g 7%
Dietary Fiber 3g 12%
Total Sugars 8g
Added Sugars 0g 0%
Protein 26g 53%
Total Fat 18g 23%
Saturated Fat 9g 46%
Cholesterol 93mg 31%
Vitamin A 167µg
Vitamin C 18mg 20%
Vitamin D 0µg
Vitamin E 1mg 5%
Folate 29µg
Vitamin K 5µg
Sodium 393mg 17%
Calcium 228mg 18%
Iron 2mg 9%
Magnesium 58mg 14%
Potassium 664mg 14%
Zinc 2mg 17%
Vitamin B12 1µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.