BBQ Chicken Spaghetti Squash Casserole {Low Carb & Gluten Free}

BBQ Chicken Spaghetti Squash Casserole {Low Carb & Gluten Free} requires about 1 hour and 15 minutes from start to finish. One serving contains 191 calories, 21g of protein, and 4g of fat. For $1.38 per serving, you get a main course that serves 4. It is perfect for Winter. A mixture of green onion, salt, chile powder, and a handful of other ingredients are all it takes to make this recipe so flavorful. 277 people found this recipe to be delicious and satisfying. It is brought to you by Food Faith Fitness. With a spoonacular score of 58%, this dish is solid. If you like this recipe, take a look at these similar recipes: Chorizo & Spaghetti Squash Casserole (Low Carb & Gluten Free), Low-Carb Mock Lasagna Spaghetti Squash Casserole (Gluten-Free), and Cheesy Spaghetti Squash with Pesto (Low Carb and Gluten Free).

Servings: 4

Preparation duration: 45 minutes

Cooking duration: 30 minutes

 

Ingredients:

¼ Cup + 3 Tbsp Sugar free BBQ sauce.

2 cups Shredded chicken breast (about 1 medium sized breast)

¼ tsp Chile powder

¼ Cup Cilantro, diced

¼ tsp Cumin powder

3 Tbsp Fat free plain greek yogurt

¼ tsp Garlic Powder

¼ Cup Green onion, diced

3 Tbsp Low fat sour cream

2 Tbsp Whole wheat panko

¼ tsp Paprika

½ Red onion, thinly diced

¼-1/2 tsp Red pepper flakes (use ¼ if you like some heat)

¼ Cup Reduced fat cheddar cheese, grated

½ tsp Salt

2.5 cups Roasted spaghetti squash (about ½ a medium sized squash)

Equipment:

oven

baking sheet

pot

casserole dish

grill pan

grill

bowl

Cooking instruction summary:

Preheat oven to 400 degrees.Cut you squash in half and scoop out the seeds and the guk inside. Place it on a cookie sheet face down, and bake it until it is fork tender (about 40 mins)Bring a medium sized pot of salted water to a boil and boil your chicken until cooked through (20-25 mins.) Let cool.While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.Dice the green onion and cilantro and grate the cheddar cheese and set everything aside.Once your squash has cooked, it's time to throw everything together.Spray a casserole dish (Mine was a 9 inch round) with cooking spray.Using 2 forks, shred the chicken into small pieces and throw into a large bowl.Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and ½ cup reduced fat cheddar cheese.In a medium sized bowl, combine the sour cream, greek yogurt and BBQ sauce.Pour the sour cream mixture over the squash mixture and mix until well combined.Pour into the casserole dish and top with whole wheat panko and remaining cheddar cheese.Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.Devour!

 

Step by step:


1. Preheat oven to 400 degrees.

2. Cut you squash in half and scoop out the seeds and the guk inside.

3. Place it on a cookie sheet face down, and bake it until it is fork tender (about 40 mins)Bring a medium sized pot of salted water to a boil and boil your chicken until cooked through (20-25 mins.)

4. Let cool.While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.Dice the green onion and cilantro and grate the cheddar cheese and set everything aside.Once your squash has cooked, it's time to throw everything together.Spray a casserole dish (Mine was a 9 inch round) with cooking spray.Using 2 forks, shred the chicken into small pieces and throw into a large bowl.

5. Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and ½ cup reduced fat cheddar cheese.In a medium sized bowl, combine the sour cream, greek yogurt and BBQ sauce.

6. Pour the sour cream mixture over the squash mixture and mix until well combined.

7. Pour into the casserole dish and top with whole wheat panko and remaining cheddar cheese.

8. Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.Devour!


Nutrition Information:

Quickview
191k Calories
20g Protein
4g Total Fat
17g Carbs
8% Health Score
Limit These
Calories
191k
10%

Fat
4g
6%

  Saturated Fat
1g
9%

Carbohydrates
17g
6%

  Sugar
8g
10%

Cholesterol
53mg
18%

Sodium
666mg
29%

Get Enough Of These
Protein
20g
41%

Vitamin B3
8mg
44%

Selenium
28µg
40%

Vitamin B6
0.67mg
34%

Phosphorus
240mg
24%

Vitamin K
17µg
17%

Vitamin B5
1mg
14%

Potassium
472mg
14%

Vitamin B2
0.19mg
11%

Calcium
94mg
9%

Magnesium
36mg
9%

Manganese
0.18mg
9%

Vitamin B1
0.14mg
9%

Vitamin A
450IU
9%

Fiber
1g
7%

Iron
1mg
6%

Zinc
0.94mg
6%

Folate
24µg
6%

Vitamin C
4mg
5%

Vitamin B12
0.32µg
5%

Copper
0.09mg
4%

Vitamin E
0.6mg
4%

covered percent of daily need
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Food Trivia

The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

Food Joke

A little change On his way back from work one evening, Benny gets hit by a car as he crosses Threadneedle Street and is knocked unconscious. To the bystanders, he looks in a bad way. A Priest happens to be passing and not knowing Benny’s religion, administers last rites. But immediately, Benny`s eyes open and he’s quickly fully awake. "What were you saying to me?" asks Benny. The Priest tells him about the last rites. "I suppose a little bit of a different religion won’t hurt," says Benny, "thanks." Benny can’t wait to tell his family about his experience. When he gets home, he says to his wife, "Yetta, you won`t believe what’s just happened to me." But she tells him, "Later, Benny, later. I don`t have time. I’m late for my supervision meeting. I’ve left your dinner in the oven. See you later." So Benny goes up to his daughter’s room and says, "Leah, you won`t believe what’s just happened to me." But she says, "Sorry, Dad, I’m on the phone planning my weekend. Could you please come back later, and close the door behind you, will you." He then goes to look for his son who he finds driving the car out the garage. "Maurice, you won`t believe what’s just happened to me." But his son says, "Dad, I’m late for a date. I need the car and some money. Can you lend me £100 please? I’ll talk to you tomorrow." So Benny goes back into his house, shakes his head and says, "I’ve only been a gentile for two hours and already I hate three Jews."

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