Keto cheesy chicken spaghetti squash

Keto cheesy chicken spaghetti squash

Spaghetti squash is the perfect gluten-free alternative to regular pasta — far more nutrients, way less carbohydrates. Delicious creamy mozzarella and parmesan join forces with garlic and chicken to make squash truly keto, cheesier and yummier than ever before!

Keto cheesy chicken spaghetti squash

Spaghetti squash is the perfect gluten-free alternative to regular pasta — far more nutrients, way less carbohydrates. Delicious creamy mozzarella and parmesan join forces with garlic and chicken to make squash truly keto, cheesier and yummier than ever before!
4 servingservings


  • 2 lbs 900 g spaghetti squash
  • 1 tbsp 1 tbsp olive oil
  • 1 lb 450 g ground chicken or ground turkey
  • 2 tbsp 2 tbsp butter
  • 1 tsp 1 tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • ½ tbsp ½ tbsp garlic powder or minced garlic cloveminced garlic cloves
  • 1 pinch 1 pinch cayenne pepper (optional)
  • 1 cup 225 ml heavy whipping cream
  • 2 oz. 50 g cream cheese
  • 2 oz. 50 g parmesan cheese, shredded
  • 7 oz. 200 g mozzarella cheese, shredded
  • 2 tbsp 2 tbsp fresh parsley, finely chopped


Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 400°F (200°C).
  2. Slice spaghetti squash in half by cutting lengthwise with a sharp knife. Be careful, it can be quite hard. Scoop out the seeds and fibers with a spoon.
  3. Place halves with cut side up in a large baking dish or baking tray. Brush with olive oil, season with salt and pepper. Place in the oven and bake until soft, for about 30-40 minutes, depending on the size of the spaghetti squash. If you need more help dealing with the pumpkin, scroll down for more detailed instructions with pictures.
  4. Heat a large frying pan and add the butter. When it starts to sizzle, add the ground meat and the spices. Fry until browned, for about 15 minutes.
  5. Reduce the heat slightly and add cream, cream cheese, parmesan, and two-thirds of the mozzarella. Let simmer for a few minutes until creamy. Season with salt and pepper.
  6. When the pumpkin is ready, remove from the oven and raise the oven temperature to 450°F (235°C). Loosen the pumpkin flesh with a fork but without scraping it out. Gently press down the flesh and pour over the creamy chicken sauce. Top with the rest of the mozzarella cheese.
  7. Bake in the oven for 5 minutes or until the cheese gets a nice golden color.
  8. Season with freshly ground black pepper and finely chopped parsley.

Preparing the pumpkin

Step 1: Cut the spaghetti squash with a sharp knife.

Step 2: Scoop out the seeds and fibers with a spoon.

Step 3: Brush with olive oil, salt and pepper. Place in the oven for about 30 minutes.

Step 4: Scrape and loosen the pumpkin flesh with a fork.

Can I use other types of squash?

If you don't have access to spaghetti squash, you can also use butternut squash. However, keep in mind that it contains way more carbohydrates than spaghetti squash. 2 lbs (900 g) of butternut squash contains 92 g net carbs.


Depending on the size of your pumpkin, it might take more or less time to bake in the oven, so adjust the time accordingly. If you have a larger pumpkin around 2.5 lbs (1 kg), it will take more time in the oven.

Don't throw away the pumpkin seeds! Get rid of all the threads around the seeds, clean and rinse them properly. Sprinkle with some oil, salt and pepper and roast them in the oven on 350°F (175°C) for about 30 minutes.

Do you like some heat? Add a few drops of hot sauce or tabasco when serving the cheesy chicken spaghetti squash.

You might also like

A little sneak peek...

With Diet Doctor Plus you get access to tons of keto meal plans, including dairy-free and vegetarian versions, meal plans adapted for intermittent fasting, quick-and-easy and budget keto meal plans. Below, see our latest one.

Keto: A week of OMAD #1

OMAD is short for “One Meal a Day” and it’s an increasingly popular way of doing time-restricted eating or intermittent fasting. This meal plan helps you do it in a safe and effective way, ensuring you get enough calories and protein each day while helping you meet your low-carb and weight loss goals. The plan has you alternating OMAD one day followed by two meals, lunch and dinner, the next day. It is simple and no fuss. And you’ll be eating delicious, nourishing meals. Do make sure you drink lots of water (tea or black coffee is fine, too.) And get enough salt to minimize side effects like headaches and keto flu.

Check out our in depth guide, What you need to know about OMAD, here >>

Full meal plan →

Get the full Diet Doctor experience for free

With Diet Doctor Plus, you get instant access to all of our delicious recipes, popular meal plans, meal planner tool, inspiring videos and educational guides. As a paying member you also help us in our mission to empower even more people. What are you waiting for? Sign up today and try for free for a month. Cancel anytime you want.
Start your free trial


  1. Cat
    I LOVE spaghetti squash so thank you for this recipe! I grow them in my garden. I prefer to cook it with the cut side down, so that the skins act as a "cover" - otherwise I find they take aaages to cook. I also avoid overcooking them, as they turn too mushy. I tend to take one out and check it by scooping a bit of the flesh with a fork to check its consistency and taste - aldente works for me!
    Spaghetti squash with a tomato based sauce made from fresh tomatoes, garlic, onion and olive oil, served with prawns and zested lemon rind is a yummy dish too!
  2. Ethel
    I always prick the skin, place in microwave on high for about 10 min. If you don’t prick you may have an explosion. Then cut in half, place on platter with a little water which helps it steam, and cook again for maybe 5-10 min. Check it and likely you can clean the seeds out. Put back in the microwave and cook until it’s tender enough to scoop out the strings of flesh with a fork. All of these times are approximate, but it’s quick and it works.
  3. Jeannette
    Where on earth can you buy ground CHICKEN? I have never seen or heard of that anywhere. Can I substitute ground turkey? Or ground venison?
    Replies: #4, #10
  4. Kristin Parker Team Diet Doctor
    You can substitute in any ground meat that suits your preferences!


  5. Elizabeth
    This was d-elicious! Even my pickiest child loved it. Will make again. I did use ground chicken. They usually have it alongside the ground turkey and pork at my grocery store.
  6. Darlene
    Started the Keto program today and made this as my fist recipe from this site. This is absolutely delicious!!! My husband raved about it. I made a couple of changes. I used some leftover shredded turkey, but still heated the turkey in the butter and cream and cheeses. I also cooked the spaghetti squash in my Instant Pot to save some time. I then scraped the spaghetti squash out into a buttered casserole dish, topped with the turkey and sauce mixture, and browned the top with the extra cheese. LOVE this recipe!!!
  7. Cheryl desjarlais
    I love spaghetti squash I steam it
    Until tender but not mushy dot wit butter the gently fluff with a fork and add a combination of asagio cheese parmasion ? and Romano gently fluff and enjoy
  8. Sarah Basinger
    I forgot to pick up cream cheese at the store. Is there something i can sub
    Reply: #9
  9. Kristin Parker Team Diet Doctor
    You could try using a different cheese that you have on hand, but the creaminess won't be the same.
  10. Una
    You don't buy it - certainly not in England- you just mince your own (ground in American English!) in a food processor as you make cauliflower rice. I always mince my own beef and lamb and pork so I can buy a better quality cut of meat from a butcher not a supermarket. I never buy ready minced or ground anything so I know what is in it and from where it has come - compassionate and ethical farming of our animals.
  11. MBC
    This is the kind of recipe that makes me exclaim “I’m glad I’m on a diet!” So filling!
    Made it with ground turkey thigh meat (available from the butcher), and with the addition of ~ 1 tbsp of homemade basil pesto.
    Squash took longer to bake than recommended time, so I finished it in the microwave - still came out perfectly al dente.
    Will make it again.
  12. Tracie Boland
    This is delicious!!! Just made it. Thanks for sharing!
    I added bacon to mine and a little Cajun Spice.

    I will make this again for sure!! Yummy!

  13. Nicholas
    Is one serving one of the halves of the squash? So if I have one spaghetti squash that’s my two servings?
    Reply: #14
  14. Kristin Parker Team Diet Doctor
    It depends on how big your squash are. This makes 4 servings. If you have 1 squash, then one serving is one quarter of the whole/half of one of the halves.
  15. Coh
    can I make it without the heavy cream?
    Reply: #16
  16. Kristin Parker Team Diet Doctor

    can I make it without the heavy cream?

    I would not recommend omitting the cream. If you need this to have less dairy, try coconut cream instead.

  17. Vicki
    How can this be Keto friendly when 1 cup of spaghetti squash has 8g of net carbs? I put the whole recipe in my tracker and it gave it a grade of F for being Keto friendly having a net carb value of 14g per serving.
  18. Maria Zaino
    It was "Delicious". My whole picky family loved it!!! 10 stars
  19. Marianne
    I used shredded chicken that was a leftover from the night before. It worked great!! Super good!!
  20. Tanner
    This recipe was so yummy...For the garlic I used 2 garlic cloves and 1tsp of garlic salt. It was ahhhmaaazzzing!
  21. Lambey
    This in carb manager says it’s like 16 grams of carbs!!!! Watch out!
    Reply: #22
  22. Jill
    I also calculated 16 g net carbs in Carb Manager. Is there a problem with this recipe’s nutrition calculation, Diet Doctor staff?
    I made this last night and it was amazing. It was a hit with my husband too. TFS the recipe!
  24. meredith
    This is a lovely meal. I used a little less ground turkey and threw in a handful of spinach.
  25. Zoe
    DELICIOUS! I made this into a tuna bake and added some mushrooms, spinach and some lemon juice. The tray served 8 meals. Yummy!
  26. Vilija Percival
    Can the chicken and cheese mix
    be frozen please?
    Reply: #27
  27. Kristin Parker Team Diet Doctor

    Can the chicken and cheese mix
    be frozen please?

    Yes, you can freeze the chicken and cheese.

Leave a reply

Reply to comment #0 by