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:
covered percent of daily need
