Quick Summary: Spaghetti squash serves as both the base and the bowl for this low-carb take on chicken enchiladas. Shredded chicken, enchilada sauce, and cheese combine with the squash strands, then get stuffed back into the shells and baked until bubbly. No tortillas needed. Prep: 20 min | Cook: 45 min | Serves: 4
Jump to: RECIPE | How to Make Spaghetti Squash | As a Substitution for Pasta | Ingredients for Enchilada Filling | FAQ
This recipe solves the slow-carb enchilada problem by eliminating tortillas entirely. Spaghetti squash provides the substance, the sauce provides the flavor, and the squash shell becomes the serving vessel.
The squash strands have a pasta-like quality that works well with enchilada sauce. They’re mild enough to take on the seasoning without competing, and they provide the satisfying bulk that makes this feel like a complete meal.
I microwave the squash for speed (10 minutes versus 45 in the oven), but oven-roasting works if you prefer. The flavor difference is minimal with spaghetti squash, unlike denser winter squashes that benefit from roasting.
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How to Make Spaghetti Squash
Spaghetti squash is pretty simple to cook and can be ready in 10 minutes if you make it in the microwave (45 minutes when roasted in the oven).
It is often preferable to roast winter squash in an oven to get the full richness of a nutty winter squash. It’s not really necessary with spaghetti squash, however, as the flavor is so much lighter than most Winter squash.
I usually cook them like this:
Microwave method (faster):
- Cut squash in half lengthwise
- Scoop out seeds with a large spoon
- Place flesh-side down on a microwave-safe plate
- Microwave 10 minutes or until flesh is tender
- Let cool enough to handle, then scrape strands with a fork
Oven method:
- Cut squash in half lengthwise, scoop out seeds
- Brush cut sides with oil, season with salt
- Place cut-side down on a baking sheet
- Roast at 400°F for 40-45 minutes
- Cool slightly, then scrape strands with a fork
Both methods work. The microwave is faster; the oven is more hands-off if you’re doing other things.
Spaghetti Squash as Slow-Carb Pasta
Spaghetti squash has about 7 grams of carbs per cup, compared to 40+ grams for regular pasta. The strands have a similar texture to pasta, providing something for sauce to cling to.
The flavor is mild, almost neutral, which makes it a good vehicle for bold sauces. Enchilada sauce, puttanesca, marinara, and pesto all work well.
In our household, spaghetti squash is the fall and winter pasta substitute. Zucchini noodles take over in spring and summer when zucchini is abundant.
Spaghetti squash makes an excellent side dish. I’ve used it as a side dish with this pork ragu but it’s great with any dinner entree (like this low-carb lasagna in a spaghetti squash shell.
Alternatively, if you are looking for a no-meat dish, try this Italian puttanesca.
Ingredients and Substitutions for the Chicken Enchilada
The spice blend: The chicken in this recipe is easy, but it is fairly bland and needs a spice mix of some sort to liven it up. I have used either a powdered harissa spice mix or an Enchilada spice blend.
Both turned out excellent and were an easy way to get high flavor. There is a wide range of readily available spice mixes that would be good. Choose your favorite and go with it.
The protein: The type of protein could also be easily switched up. Ground pork sauteed until no longer pink would be a good substitution for chicken.
Hamburger or ground beef would work fine also. Any protein of your choice would work as long as it is shredded or fine enough to mix well with the somewhat delicate strands of squash.
The cheese: Changing up the variety of cheese is another option, as is adding some sauteed onions or other vegetables. It’s really a great dish to experiment with as it’s tough to destroy it!
FAQ
Look for firm squash with no soft spots or cracks. It should feel heavy for its size. The skin should be dull yellow, not shiny.
Cook the squash and chicken ahead. Assemble and refrigerate up to 24 hours before baking. Add 10-15 minutes to baking time if cold.
One squash makes 4 generous servings (half shell each) or 8 smaller servings (quarter shell each). These are filling.
Spaghetti squash is unique in its strand-like texture. Other squashes would need to be cubed, which changes the dish significantly.
Yes. Spaghetti squash is relatively low in carbs. Check your enchilada sauce for added sugars.
Interested in the Slow Carb Diet? Check out this comprehensive E-Guide on Fat Loss through a Slow Carb Diet.
Slow-Carb Chicken Enchilada with Spaghetti Squash
Ingredients
- 2 skinless chicken breasts
- 1 large spaghetti squash halved lengthwise and seeded
- 1 ½ cups red enchilada sauce divided
- ½ teaspoon salt
- 1 teaspoon spice mix I used harissa, use your favorite spice mix – many would work
- 1 cup shredded pepper Jack cheese
Instructions
- Preheat oven to 450 degrees F
- Add the chicken to a saucepan, cover with water and bring to a boil. After it comes to a boil, reduce the heat to medium-low and simmer the chicken about 15 minutes, or until no longer pink on inside. Remove the chicken to a cutting board and let it cool a bit so you can handle it.2 skinless chicken breasts
- While the chicken is cooking, microwave the squash by placing the halved, seeded squash on a plate flesh-side down and microwaving for 10 minutes (or until flesh is tender).1 large spaghetti squash
- When the chicken is cool enough to work with, shred the chicken breasts with two forks or your hands and place in a large bowl.
- When the squash is cool enough to work with use a fork to scrape the squash from the shells into the bowl with the chicken. Set the intact shells aside. Add 1 cup enchilada sauce, 1/2 tsp salt and 1 tsp spice mix to the chicken/squash mixture. Mix everything together thoroughly.1 1/2 cups red enchilada sauce, 1/2 teaspoon salt, 1 teaspoon spice mix
- Place the shells on a broiler-safe pan and divide the mixture between the shells. Top with the remaining 1/2 cup enchilada sauce and the shredded cheese.1 cup shredded pepper Jack cheese, 1 1/2 cups red enchilada sauce
- Bake on the lower rack for 10 minutes. If a deeper browned cheese crust is desired, move pan to the upper rack and turn the broiler to high for a couple of minutes (watch carefully).
- To serve, cut each shell in half (they are filling, 1/4 shell is often enough for 1 serving). I considered this recipe to be 2-4 servings depending on the person.
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