27 comments already!

Spaghetti Squash Boats Recipe with chicken and creamy Greek yogurt Alfredo sauce. Healthy comfort food. | ifoodreal.com

Spaghetti squash boats with chicken in creamy Alfredo sauce is comfort food made lighter by replacing traditional pasta with tender spaghetti squash and heavy cream with not less creamy but so much healthier Greek yogurt. Without sacrificing the flavour of course – garlic and freshly grated Parmesan cheese add so much flavour to the sauce.

I haven’t had Alfredo sauce for years. My blogger friend Alex from Canuck Cuisine once mentioned to add cornstarch to Greek yogurt to prevent it from curdling. We were talking about my Crock Pot Butter Chicken that I made with coconut milk and I was saying how I wish I could make it with Greek yogurt.

Spaghetti Squash Boats Recipe with chicken and creamy Greek yogurt Alfredo sauce. Healthy comfort food. | ifoodreal.com

While coconut milk goes well with Indian dishes, I don’t think there is a place for it in Italian cuisine. So, I stuck to organic plain Greek yogurt and Alfredo sauce came out wonderful. So wonderful that I plan to make a whole wheat pasta Chicken Alfredo since my kids do not eat spaghetti squash.

My Greek yogurt Aflredo sauce was thick, creamy and smooth with typical for it garlic and Parmesan flavours. It didn’t curdle in the oven and remained perfect even the same day.

Spaghetti Squash Boats Recipe with chicken and creamy Greek yogurt Alfredo sauce. Healthy comfort food. | ifoodreal.com

To make chicken and spaghetti squash boats I used one medium spaghetti squash because I couldn’t find small ones at nearby grocery stores that day. So, I ate half of one shell and saved the rest for lunch next day. So, don’t be scared by the nutritional info below. I guarantee you won’t be able to eat the whole half in one sitting (unless you are my husband).

Feel free to use store bought cooked chicken (although it’s very high in sodium and usually preservatives), grilled or poached. I was making a soup that day, so I cooked a few chicken breasts in a pot with water, which made a chicken stock for the soup, chicken for this recipe and more chicken for the soup. Speaking about extending your food.

And if you enjoyed this recipe, try my other spaghetti squash boats recipes: spaghetti squash boats Tex Mex style, butter chicken spaghetti squash boats and avocado and egg spaghetti squash boats.


Spaghetti Squash Boats Recipe with chicken and creamy Greek yogurt Alfredo sauce. Healthy comfort food. | ifoodreal.com

Chicken Alfredo Spaghetti Squash Boats

Chicken Alfredo Spaghetti Squash Boats


  • 1 medium spaghetti squash*
  • 2 large garlic cloves
  • 1 tbsp olive oil, extra virgin
  • 3/4 cup chicken stock, low sodium
  • 2 tsp cornstarch
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper
  • 1/2 cup (2 oz) Parmesan cheese, grated
  • 3/4 cup plain Greek yogurt, non-fat
  • 2 cups (6 oz) cooked chicken breast, shredded
  • 1/4 cup low fat Mozzarella cheese, shredded


  1. Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes. Remove from the oven and let cool until safe to the touch, about 15 minutes.
  2. In the meanwhile, preheat large skillet on medium heat and add olive oil. Add garlic and saute for a minute or two or until fragrant, stirring frequently. Add chicken stock, cornstarch, salt, pepper and whisk until smooth. Bring to a boil, reduce heat to low and simmer for a few minutes until sauce has thickened a bit. Remove from heat, add Parmesan cheese and stir until smooth and cheese has melted. Add Greek yogurt and stir again until smooth. Add chicken and stir to combine. Set aside.
  3. Reduce oven temperature to 375 degrees F. Using a fork, separate spaghetti squash into strands leaving them inside the shells. Scoop Chicken Alfredo sauce on top of each shell and gently move around with a fork to make the sauce settle deeper into the spaghetti squash. Top each shell with 2 tbsp Mozzarella, place in a baking dish and bake for 10 - 12 minutes and then broil on High for 5 more minutes. Stir the squash with a sauce a bit before serving and serve hot.
  4. Storage Instructions: Refrigerate covered for up to 1 - 2 days. Do not freeze.


*I recommend using 2 small spaghetti squash instead. The day I made this recipe, all grocery stores near me were out of small spaghetti squash. There is no way I could eat a half of a medium spaghetti squash in one sitting. It makes 2 meals for me. So, if you are serving 4 people, get small spaghetti squash. If it's only you and a partner, save the unfinished shell for later. That's what we did since our kids do not eat spaghetti squash.


Nutritional Info

Servings Per Recipe: 2*

Amount Per Serving = 1 shell:
Calories: 509.9
Total Fat: 20.0 g
Cholesterol: 74.9 mg
Sodium: 1,419.1 mg
Total Carbs: 37.7 g
Dietary Fiber: 6.5 g
Protein: 47.4 g
WW Points+: 13

**I recommend using 2 small spaghetti squash instead (see note above). If you do that, just divide the Nutritional Info in half for each serving.

This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.


  1. Mira

    It looks so good and eating it right of the shell must be fun! Pinning as I’m trying to gather as many spaghetti squash recipes as I could. I love this stuff so much. The yogurt Alfredo sauce sounds great!

  2. Aleks @ CanuckCuisine

    Hey, thanks for the shoutout. Great and easy dish you have here, I love eating my spaghetti squash with yogurt – it’s a good combination. I love reading your blog and I continue to be impressed by how far you’ve taken it. All the best from Salt Spring!

  3. mariah

    This sounds delicious. Do you know of another way to keep the yogurt from curdling? I have a corn allergy.

    • Olena

      I have read you can also whisk in egg white or arrowroot powder but I haven’t tried that. Now I’m thinking if yogurt on its own would be fine since it’s not really being boiled, just heated through in the oven…

  4. selma

    I just made this and it is delicious!! My family was skeptical at first but they devoured it!

  5. LJ

    I made this last night and it was delicious! It was the ultimate comfort food during a massive snow storm. I followed your exact recipe. Thanks for posting!

  6. Ursula

    I now know I love Spaghetti Squash. Had strawberry flavored yogurt and leftover Turkey. Used it. Unexpected company showed up just as I started cooking so cut open a few more. Dinner was a Big hit. Everyone loved it!!! The Guy’s ate a full bowl.

  7. Vanessa

    Hi Olena, how do you know what a small and medium spaghetti squash look like?

    • Olena

      Oh my, with my eyes. I used to cook with no measuring but now I have to for the blog. I swear my food comes out even better when eye balled. LOL. Anyways, I would say small squash is a bit bigger than your hand. Makes sense?! Think half of it stuffed would be your dinner and you should be able to finish it, that’s the right size.

      • Vanessa

        Ok cool, I got the right size then. These were delicious and my husband loved them too, and he’s a meat and potato kind of guy, lol. Thanks a bunch! 🙂

  8. AllieB

    The sauce is absolutely delicious. So good, better than strut bought Alfredo any day. Thank you so much for your recipe and inspiration!

  9. Marissa

    I made this recipe tonight, definitely a keeper… I did add mushrooms and broccoli. Thanks so much for the recipe

  10. Annie Eckert

    This looks delicious!!!! Any idea what the 21 Day Fix cups would be for this?

  11. Shantel

    Could I add mushrooms to this? This is my first attempt at spaghetti squash. I’m so excited to try this recipe!

    • Olena

      Hi Shantel. Yes, but you will have to pan fry mushrooms separately until brown and then add to sauce along with chicken.

  12. Nicole

    This recipe was absolutely delicious!!! I threw in some crushed red pepper to give it a nice little kick! I will definitely be making this again!! Thanks for sharing the recipe!! 💖💖💖



  1.  friday
  2.  Men, Eggplant, and Fat Coats | Peaches and Pies
  3.  Oh My Squash | Redo Your Food
  4.  Clean Eating: 10 Delicious Ways to Eat Spaghetti Squash | Mommysavers
  5.  New Year, New You Weight Loss Plan. 2 Weeks To A Slimmer You!
  6.  Ingenious Ways to Lighten Up Heavy Fall Dishes without Losing Flavor | Hospitality Times

Leave a Comment

  • 1 Star2 Stars3 Stars4 Stars5 Stars (No Ratings Yet)
  • (will not be published)