New craving unlocked: High-Protein Chicken Alfredo Spaghetti Squash. Rich and creamy, yet packed with protein and naturally gluten-free, this lighter take on classic chicken Alfredo swaps pasta for roasted spaghetti squash and boosts protein with collagen peptides. The sauce is the same base I used in my Gluten-Free Chicken Milanese with Homemade Alfredo Sauce, reworked here into a cashew-based, nutrient-forward version.
This dish is comfort food that feels indulgent but is easier on carbs. Even skeptics turn into fans after one bite — it’s that satisfying.
High-Protein Chicken Alfredo Spaghetti Squash: A Healthy, Low-Carb Dinner
If you want a high-protein, low-carb version of chicken Alfredo, this recipe delivers. It combines a creamy cashew Alfredo sauce with roasted spaghetti squash instead of traditional pasta, creating a lighter plate without losing the comforting flavors you crave.
Spaghetti squash is an excellent pasta substitute for keto, paleo, or gluten-free meals. It’s low in carbs, high in fiber, and supplies vitamins A, C, and B6. When paired with lean organic chicken breasts, the dish becomes a filling, protein-packed dinner that supports recovery and keeps you satisfied longer.
A Protein-Packed Cashew Alfredo Sauce to Complete This Easy, Healthy Dinner
The homemade Alfredo sauce is the star here. It’s built from soaked cashews and chicken bone broth for a creamy, savory base, and collagen peptides are added for an unobtrusive protein boost. Lemon juice, garlic, and parmesan (or vegan parm) round out the flavor for a bright, cheesy finish.
This cashew-based sauce delivers the richness you expect from Alfredo while keeping the recipe dairy-free friendly when you choose vegan parmesan.
This dish comes together in under an hour and reheats well, making it an excellent option for weeknight dinners or meal prep. Make a double batch of sauce to keep on hand for an easy second meal.
Whether you’re following low-carb, keto, or gluten-free eating patterns, this recipe fits seamlessly into healthy routines without sacrificing flavor.
Enjoy!
Ingredients You’ll Need:
Spaghetti Squash:
- 1 large spaghetti squash, halved, seeds removed
- 2 organic chicken breasts
- 2 tablespoons extra virgin olive oil
- Salt and pepper
- ¼ cup fresh parsley, chopped
- 3 tablespoons grated parmesan (or vegan parm)
Alfredo Sauce:
- 1 cup raw cashews
- 1 cup chicken bone broth
- 1/3 cup grated parmesan (option to use vegan parm)
- 2 tablespoons extra virgin olive oil
- 2 tablespoons collagen peptides (optional)
- 1 tablespoon lemon juice
- ½ medium onion, chopped
- 2 tablespoons minced garlic
- 1.5 teaspoons sea salt
- Ground pepper, to taste
How to Make High-Protein Chicken Alfredo Spaghetti Squash
Preheat the oven to 400°F.
Soak the cashews: pour hot water over the cashews in a bowl and let them soften for 10 minutes, then strain.
Prepare the squash: halve the spaghetti squash, remove seeds, and place flesh-side up on a parchment-lined baking sheet. Drizzle with 1 tablespoon extra virgin olive oil, season with sea salt and ground pepper, and roast for 35–45 minutes until tender and easily shredded with a fork.
Cook the chicken: while the squash roasts, heat a medium skillet over medium-high heat. Pound the chicken to about ½-inch thickness and season with salt and pepper. Add 1 tablespoon oil to the skillet and cook the chicken 4–5 minutes per side, until golden and cooked through. Transfer to a cutting board and slice into strips.
Make the sauce: in the same skillet, sauté the chopped onion for 4–5 minutes until softened. In a high-speed blender, combine the soaked cashews (strained), bone broth, parmesan (or vegan parm), olive oil, collagen peptides (if using), lemon juice, garlic, sea salt, and pepper. Blend on high until completely smooth.
Assemble: shred the roasted spaghetti squash with a fork to create “noodles.” In a large bowl, toss the squash with the sliced chicken and the cashew Alfredo sauce. Serve topped with chopped parsley, extra grated parmesan, and cracked black pepper.
Recipe Substitutions & Questions
Protein swaps: use turkey breast, tofu for a vegetarian option, or shrimp for a seafood variation. Adjust cooking times as needed for different proteins.
Dairy-free option: replace parmesan with vegan parmesan and omit any dairy— the cashew base keeps the sauce creamy and satisfying.
Extras: crispy bacon or a sprinkle of red pepper flakes add texture and heat. Collagen peptides are optional — they add protein without changing flavor.
Can I Make This Recipe Dairy-Free?
Yes. Use vegan parmesan in the sauce and as a topping, and the cashew-based sauce will remain creamy and flavorful without dairy.
What Does Cashew Alfredo Taste Like?
The cashew Alfredo is savory, rich, and pleasantly creamy with a slightly nutty undertone. When blended with broth, garlic, lemon, and parmesan (or substitute), it closely mimics the texture and flavor of traditional Alfredo.
More Healthy, High-Protein Meals You’ll Love:
Chicken Bacon Ranch Salad
Gluten-Free Crispy Chicken Parm
Protein-Packed Beef Zucchini Lasagna
Smokey Garlic Ginger Chicken Thighs with Roasted Asparagus
Gluten-Free Chicken Milanese with Homemade Alfredo Sauce
Watch the reel I made of this recipe on social media to see it in action.
High-Protein Chicken Alfredo Spaghetti Squash
Equipment
-
high speed blender
-
baking sheet
-
medium-sized skillet
Ingredients
Spaghetti Squash:
- 1 large spaghetti squash, halved, seeds removed
- 2 organic chicken breasts
- 2 tablespoons extra virgin olive oil
- Salt and pepper
- ¼ cup fresh parsley, chopped
- 3 tablespoons grated parmesan
Alfredo Sauce:
- 1 cup raw cashews
- 1 cup chicken bone broth
- 1/3 cup grated parmesan, option to use vegan parm
- 2 tablespoons extra virgin olive oil
- 2 tablespoons collagen peptides
- 1 tablespoons lemon juice
- ½ medium onion, chopped
- 2 tablespoons minced garlic
- 1.5 teaspoons sea salt
- Ground pepper, to taste
Instructions
-
Preheat oven to 400°F.
-
Pour hot water over cashews in a cup or bowl to let the cashews soften for 10 minutes, then strain.
-
Once spaghetti squash has been halved with seeds and stringy pulp removed, lay flat on a baking sheet with parchment paper, flesh side up. Drizzle with 1 tablespoon extra virgin olive oil and season with sea salt and ground pepper. Bake for 35-45 minutes, until the flesh is tender and easily pierced with a fork.
-
Meanwhile, heat a medium-sized skillet on medium to high heat. Tenderize chicken breasts to ½-inch-thick, and season with salt and pepper.
-
Add 1 tablespoon oil to the skillet and cook for about 4-5 minutes on either side, until golden and cooked through. Transfer to cutting board and slice into strips.
-
Use the same pan to make the alfredo sauce. Sauté onion in the skillet for 4-5 minutes on medium heat, until softened.
-
In a high-speed blender, add the remaining alfredo ingredients, and blend on high until smooth.
-
Once squash is finished, use a fork to shred the “noodles”, then transfer to a large bowl with the chicken and sauce. Mix and top with fresh parsley, grated parm and cracked pepper. Enjoy!