Healthy Chicken Alfredo with Spaghetti Squash (Whole30, Paleo, Dairy Free)

A rich and creamy chicken alfredo that’s super healthy! Quick and easy to throw together, this healthy chicken alfredo uses a dairy-free cashew alfredo sauce and spaghetti squash “noodles.” Paleo and Whole30.

Can we talk about my low, low expectations for this recipe?

Really, though. I was making it like, “Haha, this is fun. This a fun waste of time. I mean, there is no way this is going to be really damn good. And ‘really damn good’ is the requirement for an appearance on my blog, didn’t you know that? So this is a fun waste of time.”

And then I had a bite and punched the person next to me, just out of sheer knee-jerk reaction, because I had not been eating this my whole life and I felt deeply deprived.

Why this recipe is so good

It’s chicken alfredo. But healthy. And creamy and rich and delicious. And quick and easy. And it’s paleo and Whole30-compliant! I mean, truly, it’s just my everything right now.

• This healthy chicken alfredo is shockingly rich and creamy and satisfying.
• The dairy-free alfredo sauce tastes way too close to real, cheesy alfredo sauce, but with none of the dairy! That makes it perfect for those with dairy sensitivities or lactose intolerance, those on a paleo or Whole30 diet, and breastfeeding moms who’s little ones are sensitive to cow’s milk proteins.
• The spaghetti squash keeps this healthy chicken alfredo focused on whole foods and totally gluten-free.
• It’s super quick and easy to whip up! The alfredo sauce is made in the blender, and the chicken is cooked in under 10 minutes on the stove.

How to make it

It’s a little too easy. Ready?

Heat avocado oil in a large skillet over medium-high heat and season both sides of chicken liberally with salt and freshly cracked black pepper. Add chicken breasts to skillet and cook 8-9 minutes total for medium chicken breasts and 9-10 minutes total for large chicken breasts, flipping once midway. Once they’re cooked through, transfer the chicken breasts to a cutting board or plate and let rest 5 minutes.

Meanwhile, make your healthy and dairy-free alfredo sauce!

Combine all the alfredo ingredients in a high-speed blender and process until totally smooth. If your blender heats its contents, great! Just process until it’s hot, and you’re set. If your blender does not heat up its contents, transfer the alfredo sauce to a saucepan after it’s completely smooth and heat through over medium-low heat.

After chicken has rested 5 minutes, slice against the grain.

Heat your prepared spaghetti squash through then top with alfredo sauce and sliced chicken. Garnish with chopped fresh parsley and more freshly cracked black pepper.

How do you cook spaghetti squash?

Cooking spaghetti squash is similar to cooking all other winter squash: you start by halving it and scooping out the seeds. Then, roast the halves at 400º F for about 30-45 minutes or until a fork easily pierces the flesh. If the squash is still a bit firm, keep roasting for another 10 minutes or so, or until it’s quite tender.

You can add a bit off water to the baking sheet or roasting pan when cooking to help the spaghetti squash steam; try adding about 1/2 cup to the pan before putting it in the oven.

After the spaghetti squash is tender, remove from the oven and let cool slightly. Use a fork to scrape out the spaghetti squash strands, gently separating them.

If you want more information on cooking spaghetti squash, read this article.

Other recipes you’ll love:

• Creamy Tomato Artichoke Chicken (Whole30, Paleo, Dairy Free)
• Best Ever Italian Paleo Meatballs with Creamy Tomato Sauce (Whole30)
• Whole30 Spaghetti and Meatballs (Paleo)
• Cottage Cheese Alfredo

Hey – you’ve made it this far, so now we’re basically best friends! If you make this recipe, I’d love for you to give it a quick review & star rating ★ below. Make sure you follow me on Instagram, Pinterest, TikTok, and Facebook, too!

4.8 from 10 votes

Healthy Chicken Alfredo (Paleo, Whole30, Dairy Free)

Prep:5 minutes

Cook:10 minutes

Resting Time:5 minutes

Total:15 minutes

A rich and creamy chicken alfredo made with a dairy-free cashew alfredo sauce and tender spaghetti squash "noodles." Shockingly good.

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4 servings

Ingredients

Dairy Free Alfredo Sauce

• ▢ 1 1/2 cups raw cashews
• ▢ 3/4-1 cup water or unsweetened almond milk
• ▢ 2 cloves garlic peeled
• ▢ 2 tablespoons fresh lemon juice
• ▢ 2 tablespoons nutritional yeast
• ▢ 1 1/2 teaspoon salt plus more to taste
• ▢ 1 teaspoon dried basil

Healthy Chicken Alfredo

• ▢ 2 medium chicken breasts
• ▢ Salt and freshly cracked black pepper
• ▢ 1 tablespoon avocado oil or olive oil, plus more as needed
• ▢ 28 ounces cooked spaghetti squash from about 1 large spaghetti squash
• ▢ fresh parsley chopped

Instructions 

Make the chicken:

• Season the chicken breasts on both sides with plenty of salt and pepper. Heat 1 tablespoon avocado oil over medium-high heat, then carefully add chicken breasts to pan. Cook 8-9 minutes total for medium chicken breasts and 9-10 minutes for large chicken breasts, flipping once in between cooking time. Add a little more oil to pan if necessary.
• When cooked through, remove from pan and let rest 5 minutes. Then slices into strips against the grain.

Make the dairy-free alfredo sauce:

• In a high-speed blender, combine all ingredients. Blend until completely smooth and hot. If your blender does not heat contents, transfer sauce to saucepan and heat over low heat.

Assemble the healthy chicken alfredo:

• Heat the spaghetti squash through, either in the microwave or in a large skillet, then top with the dairy-free alfredo sauce and sliced chicken. Garnish with fresh chopped parsley and more freshly cracked black pepper.

Notes

To make spaghetti squash:

Halve your spaghetti squash and scoop out seeds with a spoon. Discard seeds. Place spaghetti squash halves on a baking sheet or in a roasting pan. Add a little water if you like, about 1/2 cup, to help steam the squash. Roast at 400º F for 30-45 minutes or until easily pierced with a fork. Remove from oven and let cool slightly, then use a fork to gently scrape the flesh out of the skins, separating the flesh into strands or "spaghetti."

For more information on preparing spaghetti squash, read this article.

Nutrition Information

Calories: 489kcal, Carbohydrates: 27g, Protein: 35g, Fat: 28g, Saturated Fat: 4g, Cholesterol: 72mg, Sodium: 1035mg, Potassium: 964mg, Fiber: 4g, Sugar: 6g, Vitamin A: 205IU, Vitamin C: 7.9mg, Calcium: 64mg, Iron: 4.5mg, Net Carbs: 23g

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

 

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

 

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.