Creamy Sun-Dried Tomato Chicken Spaghetti Squash (Dairy-Free & Protein-Packed)

If you’re looking for a dinner that feels indulgent yet fits a clean-eating lifestyle, this Creamy Sun-Dried Tomato Chicken Spaghetti Squash has everything you need. It’s hearty, full of protein, naturally low in carbs, and 100% dairy-free — perfect for anyone seeking a balanced, nourishing, and flavor-packed meal.

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The combination of roasted spaghetti squash, tender chicken, and a silky coconut milk sauce infused with sun-dried tomatoes creates the ultimate weeknight dinner. Every forkful delivers that comforting, creamy texture you crave, without the heaviness of traditional pasta dishes.

Why You’ll Love This Recipe

This creamy spaghetti squash recipe is not only satisfying but also nutrient-rich. The roasted squash brings a subtle sweetness and fiber, while the lean chicken provides protein that keeps you full for hours. The sun-dried tomatoes add a burst of tangy flavor, perfectly complemented by the creaminess of coconut milk and a touch of spice.

It’s the kind of dish that makes you forget you’re eating healthy — simple ingredients, vibrant colors, and bold flavors all in one skillet. Plus, it’s meal-prep friendly and reheats beautifully for easy lunches throughout the week.

Ingredients for Creamy Sun-Dried Tomato Chicken Spaghetti Squash

Here’s everything you’ll need for this balanced and delicious recipe:

• Spaghetti Squash: A naturally gluten-free and low-carb pasta alternative. Choose a medium-sized squash for the best texture and portion.
• Chicken Breasts: Boneless and skinless chicken breasts provide lean protein. Chicken thighs can be used for extra tenderness.
• Onion & Garlic: These aromatics form the base of the sauce, bringing warmth and depth of flavor.
• Sun-Dried Tomatoes: The star ingredient! They add a tangy, sweet richness to the creamy sauce. Choose oil-packed sun-dried tomatoes for the best flavor (just drain before using).
• Full-Fat Canned Coconut Milk: Keeps the dish dairy-free while giving it that irresistible creamy texture. Be sure to use full-fat for the best results.
• Paprika & Red Pepper Flakes: Add a gentle smoky spice that elevates the sauce.
• Sea Salt & Black Pepper: Simple seasonings that bring out all the natural flavors.
• Baby Spinach: Adds color, nutrients, and freshness to balance the richness.

Recipe Variations & Customizations

This recipe is wonderfully flexible — here are some easy swaps and upgrades you can try:

• Add extra flavor: Mix in artichoke hearts, olives, capers, or a spoonful of pesto.
• Cheesy twist: If you’re not dairy-free, top it with Parmesan or stir in mozzarella for extra creaminess.
• Different protein: Substitute shrimp, ground turkey, or rotisserie chicken for a quick shortcut.
• Herbs & spices: Add Italian seasoning, basil, or parsley for a Mediterranean touch.
• No coconut milk? Use heavy cream (1½ cups) or cashew cream for a similar richness.
• Thicker sauce: Add a teaspoon of flour or arrowroot powder if using light milk.

How to Roast Spaghetti Squash

Cooking the squash perfectly is key to achieving that “spaghetti-like” texture. Here’s the foolproof method:

1. Preheat your oven to 375°F (190°C).
2. Cut the ends off the squash, then slice it lengthwise using a sharp knife (carefully—it’s firm!).
3. Scoop out the seeds and discard them.
4. Drizzle each half with olive or avocado oil, then season with sea salt.
5. Place the halves cut-side down on a parchment-lined baking sheet.
6. Roast for 40–55 minutes, depending on size. The flesh should be tender but not mushy.
7. Cool slightly, then use a fork to scrape out the spaghetti-like strands.

Pro tip: For firmer strands, cook closer to 40 minutes; for softer texture, go up to 55 minutes.

Making the Creamy Sun-Dried Tomato Sauce

While the squash is roasting, you’ll create the sauce that ties everything together.

1. Sauté the aromatics: Heat a tablespoon of avocado or olive oil in a large skillet over medium heat. Add chopped onion and cook for 5 minutes, until soft.
2. Add chicken and garlic: Stir in chopped chicken and minced garlic. Cook for 5–7 minutes, until the chicken is lightly browned and cooked through.
3. Build the sauce: Add paprika, red pepper flakes, sun-dried tomatoes, and coconut milk. Stir well and bring to a gentle boil. Let it simmer for about 10–15 minutes, or until thickened.
4. Add greens: Toss in baby spinach, cover, and cook until wilted (2–3 minutes). Stir again to combine.

Once your squash is ready, add the strands to the skillet and toss everything together. The sauce will coat the squash beautifully, creating a comforting, creamy texture that feels indulgent yet light.

Combine and Finish the Dish

Using a fork, gently pull the roasted spaghetti squash strands from the shell and add them directly into your skillet with the creamy sun-dried tomato chicken mixture. Toss everything together until the squash is fully coated in the sauce.

Let the flavors mingle over low heat for 2–3 minutes. Taste the dish and adjust with extra salt, pepper, or a squeeze of fresh lemon juice to brighten the flavors.

Optional garnish ideas include a sprinkle of chopped pistachios or toasted pine nuts for crunch, or a few fresh basil leaves to add color and aroma.

Serving Suggestions

Serve your Creamy Sun-Dried Tomato Chicken Spaghetti Squash in warm bowls for a cozy dinner that feels as good as it tastes. This dish is filling on its own, but you can pair it with:

• A side salad of arugula and cherry tomatoes with balsamic dressing.
• Garlic roasted vegetables for extra fiber.
• A slice of almond flour garlic bread for dipping into that dreamy sauce.

It’s perfect for weeknights, meal prep, or even as a healthy dinner to impress guests.

Storage & Meal Prep Tips

This recipe stores beautifully, which makes it ideal for busy schedules.

• Refrigerate: Place leftovers in an airtight container and refrigerate for up to 5 days.
• Reheat: Warm gently on the stovetop or in the microwave. If the sauce thickens too much, stir in a splash of water or coconut milk.
• Freeze: Store in freezer-safe containers for up to 2 months. Thaw overnight in the fridge before reheating.

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