This Creamy Sun-Dried Tomato Spaghetti Squash with Chicken and Spinach recipe is exactly the kind of weeknight dinner that feels both indulgent and wholesome. Tender roasted spaghetti squash strands are the base for a luscious, coconut-milk tomato sauce studded with juicy chicken, sweet onions, bright garlic, and a handful of wilted baby spinach. The result is comfort food that’s surprisingly light, naturally gluten-free, and full of color and flavor.
Why you’ll love this dish
- Bright, creamy sauce without heavy cream—coconut milk gives richness and a silky mouthfeel.
- Roasted spaghetti squash provides a low-carb, vegetable-packed noodle alternative.
- Simple pantry ingredients, ready in about an hour from start to finish.
- Perfect for meal prep and leftovers reheat beautifully.
Ingredients
- 1 medium-sized spaghetti squash, roasted
- 1 cup red onion or yellow onion, chopped
- 1 pound boneless skinless chicken breast, chopped
- 4 cloves garlic, minced
- 2 tsp paprika
- ¼ tsp red pepper flakes, optional
- 1 (15-oz) can full-fat coconut milk
- 1 (8-oz) jar sun-dried tomatoes, drained
- 5 ounces baby spinach
- Sea salt to taste
Equipment and prep notes
Preheat your oven for the spaghetti squash and have a large skillet ready for the sauce and chicken. Chop the onion and garlic, drain the sun-dried tomatoes, and cut the chicken into bite-size pieces. Use a fork to scrape the spaghetti squash into strands once roasted.
Step-by-step instructions
- Preheat the oven and prepare the squash: Preheat your oven to 400°F (200°C). Slice the 1 medium-sized spaghetti squash lengthwise and scoop out the seeds. Place the squash cut-side down on a baking sheet lined with parchment or a lightly oiled baking sheet. Roast until the flesh is fork-tender, about 35–45 minutes depending on squash size.
- Scrape the squash strands: When the squash is cool enough to handle, use a fork to scrape the flesh into strands. Transfer the strands to a large bowl and set aside while you make the sauce.
- Cook the chopped chicken: Heat a large skillet over medium heat. Add the 1 pound boneless skinless chicken breast, chopped into bite-size pieces. Sprinkle with 2 tsp paprika and season lightly with sea salt. Cook the chicken, stirring occasionally, until browned and cooked through, about 6–8 minutes. Remove the chicken from the skillet and set aside, leaving any fond in the pan.
- Sauté the onion and garlic: In the same skillet, add the 1 cup chopped red onion or yellow onion. Sauté over medium heat until the onion softens and becomes translucent, about 4–5 minutes. Add the 4 cloves garlic, minced, and cook for 30–60 seconds until fragrant, taking care not to burn it.
- Add sun-dried tomatoes and coconut milk: Add the drained 1 (8-oz) jar sun-dried tomatoes to the skillet and stir to combine. Pour in the 1 (15-oz) can full-fat coconut milk and stir well, scraping up any browned bits from the pan. Bring the mixture to a gentle simmer.
- Season and simmer: Stir in the optional ¼ tsp red pepper flakes if you want a mild heat. Let the sauce simmer gently for 3–5 minutes so the flavors meld and the sauce slightly reduces.
- Return chicken to the pan: Return the cooked chicken pieces to the skillet and stir to coat them in the creamy sun-dried tomato sauce. Simmer for another 2–3 minutes to rewarm the chicken and thicken the sauce to your liking.
- Wilt the spinach: Add the 5 ounces baby spinach to the skillet in batches, stirring until fully wilted and incorporated into the sauce. Taste and adjust seasoning with sea salt as needed.
- Combine with spaghetti squash: Add the reserved roasted spaghetti squash strands to the skillet (or transfer the sauce into the bowl with the squash). Gently toss the squash strands with the creamy sauce, chicken, and spinach until everything is evenly coated. Warm through for a minute or two so the strands absorb some sauce without becoming mushy.
- Serve: Divide the Creamy Sun-Dried Tomato Spaghetti Squash with Chicken and Spinach between plates or bowls and serve immediately. Add an extra pinch of sea salt to taste if desired.
Tips and variations
- Make it spicier: Increase red pepper flakes or add a pinch of cayenne for more heat.
- Swap proteins: If you prefer, use chopped turkey breast instead of chicken without changing quantities or cook time substantially.
- Herb boost: Stir in fresh chopped basil or parsley right before serving for brightness.
- Sun-dried tomato options: If your sun-dried tomatoes are packed in oil, drain them well; if they’re dry-packed, rehydrate briefly in warm water before using.
- Leftovers: Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat so the coconut milk doesn’t separate.
Make-ahead and meal prep
Roast the spaghetti squash and cook the chicken ahead of time, then store each separately in the refrigerator. When you’re ready to eat, quickly reheat the squash and sauce, combine, and wilt the spinach. This dish reheats beautifully and is great for lunch or dinner throughout the week.
Nutritional notes
This recipe balances wholesome vegetables with lean protein and a creamy sauce made from full-fat coconut milk. Spaghetti squash provides fiber and a satisfying, noodle-like texture without refined carbs. Using a full-fat coconut milk gives the sauce body and an indulgent mouthfeel while keeping ingredients simple.
Final thoughts
If you love the idea of a creamy, tomato-forward pasta but want something lighter and vegetable-forward, this Creamy Sun-Dried Tomato Spaghetti Squash with Chicken and Spinach is a winner. It’s bright, comforting, and comes together with straightforward steps. Keep the pantry staples on hand, and you’ll have a satisfying, flavorful dinner any night of the week.
Creamy Sun-Dried Tomato Spaghetti Squash with Chicken and Spinach
Equipment
- Baking Sheet
- Sharp Knife
- Spoon
- 12-inch skillet
- Spatula or wooden spoon
- lid for skillet
- Fork
Ingredients
- 1 medium spaghetti squash roasted
- 1 cup red or yellow onion chopped
- 1 pound boneless skinless chicken breast chopped
- 4 cloves garlic minced
- 2 tsp paprika
- 1/4 tsp red pepper flakes optional
- 1 15-oz can full-fat coconut milk
- 1 8-oz jar sun-dried tomatoes drained
- 5 ounces baby spinach
- sea salt to taste
Instructions
- Preheat the oven to 375°F (190°C). Using a sharp knife, trim the stem and base from the spaghetti squash, then cut it in half lengthwise (hot dog style). Be careful and work slowly.
- Scoop out and discard the seeds and stringy innards from each half with a spoon. Drizzle 1–2 tablespoons oil over the cut flesh of each half and rub to coat; sprinkle with sea salt.
- Place the squash halves cut-side down on a baking sheet and roast on the center rack for 40–55 minutes, until the strands reach your desired doneness (about 35–40 minutes for al dente, 45–55 minutes for softer noodles). Remove and let cool until easy to handle.
- While the squash roasts, heat 1–2 tablespoons oil in a large skillet over medium heat. Add the chopped onion and sauté until soft, about 5 minutes.
- Add the chopped chicken and minced garlic to the skillet, spreading into an even layer. Cook, stirring occasionally, until the chicken is lightly golden and cooked through, about 5–6 minutes.
- Stir in the paprika, red pepper flakes (if using), coconut milk, and drained sun-dried tomatoes. Bring to a boil, then reduce heat and simmer, stirring occasionally, until the sauce thickens to a creamy Alfredo-like consistency, about 10–15 minutes.
- Add the baby spinach to the skillet, cover, and cook 2–3 minutes until wilted. Stir the spinach into the sauce to combine.
- Use a fork to scrape the roasted spaghetti squash strands from the skins and transfer the strands into the skillet. Toss gently to combine with the sauce. Taste and adjust seasoning with sea salt (and a squeeze of lemon juice if desired).
- Serve warm in bowls.
Notes
- Be cautious when cutting the squash; use a very sharp knife.
- Cook squash to preferred texture: shorter for al dente, longer for softer strands.
- If coconut milk separates, stir well while heating to recombine.
- Red pepper flakes are optional and add heat.
- Drain sun-dried tomatoes well to avoid a watery sauce.
