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

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Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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