Skinny Chicken and Spinach Bake

by Jen on April 30, 2012

Skinny Chicken and Spinach Bake. A tasty and healthy low-carb meal full of protein and veggies.

Skinny Chicken and Spinach Bake. A low-carb meal that is full of flavour and healthy veggies.

I don’t usually like to make pasta dishes.  Besides our favourite Macaroni Lasagna, we don’t eat a lot of pasta casseroles.  It’s probably due to the fact that pasta is a high calorie carb.  Did you know one serving of cooked pasta is only 1/2 cup!?  Like I really only want to eat 1/2 cup of cooked pasta.  It feels like I’m eating nothing.

Oh, and did I mention that my kids don’t really like pasta noodles.  I know, weird right?  What kid doesn’t like pasta?!  My kids, that’s who.

So, that being said, I turn to my favourite pasta alternative…spaghetti squash.  Personally I love any type of squash, but spaghetti squash is pretty neat.  Once you cook it and shred it, it looks just like spaghetti, hence the name, spaghetti squash.

When I found a recipe for baked chicken and pasta casserole, I knew I just had to try making it with spaghetti squash.



As it turns out, I fooled everyone.  Okay, so maybe after a few bites they realized it wasn’t real “spaghetti”, but they sure didn’t complain.  They ate every last bite.  Because not only is there spaghetti squash in this dish, but there is also some moist chicken and of course some ooey, gooey melted cheese!  Oh, and spinach.  But you can hardly notice that.


Skinny Chicken and Spinach Bake


Prep Time: 35 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 15 minutes

Yield: serves 4



Recipe adapted from Kraft


  • 1 spaghetti squash, baked and shredded (see notes)
  • 2 - 4oz boneless, skinless chicken breasts, cut into bite sized pieces
  • 1 - 14oz can no-salt added diced tomatoes
  • 2 cups low-sodium pasta sauce
  • 3 cups fresh baby spinach
  • 2 triangles Laughing Cow Light cheese
  • 1/2 cup light Tex-Mex shredded cheese


  1. Heat oven to 375F.
  2. In a large skillet sprayed with olive oil, cook the chicken over medium heat until no longer pink. Add tomatoes and pasta sauce and bring to a boil. Reduce heat to a simmer and add spinach. Cook until spinach is wilted. Remove from heat and stir in Laughing Cow cheese until melted.
  3. Spray a casserole dish with olive oil. Add spaghetti squash to dish. Spoon chicken mixture over squash.
  4. Bake in preheated oven for 20 minutes. Remove from oven and top with shredded cheese. Bake for another 10 minutes, or until cheese is melted and bubbly.


To cook spaghetti squash, preheat oven to 400F. Cut squash in half lengthwise and scoop out seeds. Place on a baking sheet rind side up and bake for 30 - 40 minutes, or until squash is tender. Remove from oven and shred with a fork.

Cal: 226 Fat: 7g Protein: 21g Carbs: 22g Fiber: 7g Sodium: 573mg

21 Day Fix: 1 green, 1 red, 1/2 purple, 1 blue


Our whole family loved this dish.  It was so flavourful.

And at only 226 calories per serving, what’s not to love?!  Just to compare…if I had used penne pasta, as the original recipe calls for, the calorie count would be 360 per serving.  So, I just saved you over 140 calories!  Plus, you get the extra serving of vegetables with the spaghetti squash.

Serve this meal with a side salad and enjoy!


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{ 25 comments… read them below or add one }

1 Joan Waly-Schultz June 28, 2012 at 7:14 am

I just bumped into your website and I love it! Don’t have any little ones anymore, but I am very intrigued by your recipes and intend to try your Chicken and Spinach bake soon. I really like your energy and healthy lifestyle. Kudos to you!


2 Jen June 28, 2012 at 8:28 am

Thanks so much! I’m glad you enjoy the site. There are so many recipes to try…and you don’t have to feel guilty about eating them 🙂


3 maureen September 23, 2012 at 6:57 am

Let me know you got this and let me know when you make this!! Its a keeper!


4 Alina October 10, 2012 at 3:36 pm

This seems to be a great recipe! How many cups of squash did you end up with? Thank you.


5 Jen October 10, 2012 at 4:14 pm

It’s a good one, and so healthy! I probably ended up with around 4 cups of squash. Enjoy 🙂


6 katie January 6, 2014 at 10:21 am

What is tex mex


7 Jen January 6, 2014 at 2:58 pm

It’s a cheese blend that combines cheddar, mozza, and monterey jack cheeses 🙂


8 Paula March 21, 2014 at 10:12 am

I just happened upon your website whilst searching for a healthy carrot cake to make for my husband’s birthday. I am really excited to find all of the wonderful, natural recipes that you have here. Can I use another cheese instead of Laughing Cow? Do you know if it is a processed cheese?
Thank so much,


9 Jen March 22, 2014 at 6:54 am

I hope you find some recipes you enjoy! Yes, you can use a light cream cheese instead.


10 Tammi @Momma's Meals August 27, 2014 at 11:48 am

Hi Jen!
I’ve been meaning to make this recipe! Now I’m going to! One question, when you baked it for 20 min did you cover or leave uncovered? I’m not used to cooking with spaghetti squash! Thanks!!


11 Jen August 27, 2014 at 2:36 pm

Hey Tammi! Awesome, so glad you’re going to try it! I’m pretty sure I left it uncovered 🙂 Enjoy!


12 Rebecca September 7, 2014 at 3:45 pm

Hey just wondering what the serving size is?


13 Jen September 8, 2014 at 10:24 am

About 1 cup 🙂


14 Lori April 21, 2016 at 9:57 am

i am having trouble finding the skinny cow triangles. Can I use something els. Thanks


15 Jen April 21, 2016 at 12:52 pm

You can use light cream cheese Lori 🙂


16 Courtney May 7, 2016 at 3:16 am

What would be 21 day fix container equivalents?


17 Jen May 10, 2016 at 12:57 pm

1 green, 1 red, 1 blue, 1/2 purple


18 Shannon May 26, 2016 at 9:14 am

I have some kale I need to use up, do you think I could substitute it in for spinach??


19 Jen May 26, 2016 at 10:15 am

Yes, for sure!


20 Chana June 27, 2016 at 12:53 pm

Would it be possible to do this in the crockpot?
Chana recently posted..Zucchini Noodle Caprese With ChickenMy Profile


21 Jen June 27, 2016 at 2:01 pm

I’ve never tried, but I’m thinking the spaghetti squash would get quite runny.


22 KaToya July 24, 2016 at 5:31 am

Can this be frozen?


23 Jen July 26, 2016 at 3:24 pm

Yes, for sure!


24 Nicole February 4, 2017 at 8:20 pm

Question: I’m new to this, but noticed this meal has 22g of carbs but it doesn’t have a yellow container listed as part of the color containers? Am I missing something? Or are yellow containers only for whole carb items like bread/pasta/rice? I had gestational diabetes with my pregnancy so I am confused on the carb part- seeing as though I would have had to count those 22g of carbs as part of my meal.

Thanks for any feedback!


25 Jen February 7, 2017 at 4:17 pm

The 21 day fix lists carbs rather than counting them by grams. Since spaghetti squash is not a “carb” on the 21 day fix, I have not counted it as one.


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