Low Carb Chicken Parmesan – with Spaghetti Squash
This low carb recipe is a favorite around here. It’s delicious, hearty, comforting, and you still get a hint of that satiating carbohydrate flavor while keeping it light.
Spaghetti squash is a perfect alternative to pasta to keep your carbohydrate intake low. It’s crunchy, fresh, and I honestly prefer it to pasta.
We use coconut flour with this recipe to coat the chicken. Again, with the purpose of removing as many processed carbohydrates as possible. The taste of coconut in the final product is minimal if at all.
This pasta sauce recipe is simple, but it is a classic for me. I had it all the time growing up. My mom made it for my brothers and I, and my grandmother used to make it for her.
It’s a passed down tradition, and someday maybe my little Eliza will make it too 🙂 Enjoy!
Check for cooking tips below the actual recipe!
- 1 medium Spaghetti Squash
- 4 Chicken Breasts
- ½ cup Parmesan Cheese
- 1½ cup Bread Crumbs
- 2 Eggs
- ½ cup Coconut Flour
- 1 tablespoon Olive Oil
- 1 Yellow Onion
- 1 teaspoon Crushed or Minced Garlic
- 1½ cup Sliced white blanc mushrooms
- 1.5-2 lb Hamburger Meat
- 1 can Diced Tomatoes
- 1 can Tomato Sauce
- 1 can Tomato Paste
- 1 tablespoon Sugar
- 1 teaspoon Salt
- 1 teaspoon Pepper
- 5 pinch Marjoram
- 5 pinch Oregano
- 5 pinch Rosemary
- 5 pinch Savory
- 5 pinch Thyme
- ½ cup Fresh Parsley
- ¼ teaspoon salt
- ¼ teaspoon pepper
- ½ cup Parmesan Cheese
- Poke holes in spaghetti squash 4-5 times with a knife or fork and bake at 400 degrees Fahrenheit for 1 hour
- Heat olive oil in a large pot; add onion, garlic and mushrooms and sauté until onions are translucent and mushrooms are soft
- If you are making a meat sauce, add hamburger meat to the pot and brown it (option to use ground turkey or chicken meat instead)
- Add cans of diced tomatoes, tomato sauce and tomato paste to pot and stir.
- Add sugar, salt, pepper, marjoram, oregano, rosemary, savory, thyme, and parsley to pot. (you may add more of any spice later according to taste preference). Allow sauce to simmer on low-medium heat while spaghetti squash is cooking.
Note - The longer the sauce simmers - the more flavorful; make the sauce earlier in the day for extra flavor!
- Wash and pat dry chicken breasts
- Make an assembly line to bread the chicken: In one shallow bowl combine coconut flour with salt and pepper. In a second shallow bowl beat the two eggs. In a third shallow bowl combine break crumbs and parmesan.
- With each chicken breast: coat in flour mixture, then dip in egg mixture, and then coat in bread crumb/parmesan mixture. Place breaded chicken on a baking sheet and place in oven at 400 degrees fahrenheit (after spaghetti squash is done - or if you have two ovens cook at the same time!)
- Bake chicken for 20 minutes
- Remove spaghetti squash from oven and allow to cool for 20 minutes (while chicken is cooking)
- Slice spaghetti squash in half and remove seeds from each half. Use a fork to scrape the insides of the squash from the skin into a baking dish
NOTE: You do not have to use the entire squash if you don't want to
NOTE 2: If squash is still hot, handle with care - use an oven mitt to stabilize squash (and protect you from the heat) as you remove the inside from the skin
- When chicken is done baking, remove from oven and use tongs or a spatula to place chicken breasts on top of spaghetti squash in the baking dish
- Ladle sauce on top of chicken. Cover chicken generously with sauce, and then sprinkle remaining ½ cup of parmesan cheese over the sauce
- Broil chicken parmesan in oven for 5 minutes to melt and brown parmesan cheese. Remove, serve and enjoy!
P.S. here are some pointers for the recipe:
- You can make the sauce when you make dinner, but the longer you let it simmer… the more flavorful it will become.
- Spaghetti squash is HOT… I get impatient, and I don’t like to let it cool for too long. Use oven mitts to hold the squash while you scrape out the insides.
- You can use dried parsley for this recipe, but fresh parsley is better
Featured kitchenware in the photograph comes from Crate & Barrel.