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


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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