I’ve been really into Italian chicken lately, so I’ve been making a lot of Italian-inspired chicken dishes. First it was Chicken Piccata, then Chicken Cacciatore, Chicken Florentine, Chicken Marsala, and now I’m making a healthier version of Chicken Carbonara.
Most of these pasta recipes taste similar, but I like to add some healthy flavors. I often use vegetables instead of pasta for a delicious version that is lower in carbs.
Classic Chicken Carbonara
Creamy Chicken Carbonara is often made with Alfredo or creamy sauce and served over fettuccine, bucatini or linguine pasta. A more Americanized version uses penne pasta. Traditionally, this pasta dish is made with an egg mixture sauce instead of Alfredo. Italians make a creamy sauce by whisking together pasta water, egg yolks and hard cheese (such as Pecorino Romano).
Updated Chicken Pasta
I made a grain-free version by substituting spaghetti squash for pasta. I also made a healthier (optional) carbonara sauce and added wilted spinach and asparagus for extra flavor and nutrition. Instead of the hard-to-find pancetta, this recipe uses crispy bacon.
It’s an all-in-one dish packed with protein, healthy fats, and vegetables. And since it’s made in one pan, there’s not a lot of dishes to clean up. I use a frying pan, but if your frying pan is too small, you can use a larger pot.
My kids loved this and ate it without complaint!
Chicken Carbonara on Spaghetti Squash
Delicious and healthy chicken carbonara topped with nutrient-packed spaghetti squash.
-
Preheat oven to 400°F.
-
Cut the spaghetti squash in half and scrape out the seeds with a spoon.
-
Place on a baking sheet or large baking dish with ¼ inch of water, turn upside down, and bake for 30 minutes, until tender when pricked with a fork.
-
While the squash is cooking, cut the chicken in half lengthwise and fold into butterfly shapes.
-
Using a meat mallet or the bottom of a cast-iron pan, pound until 1/4 to 1/2 inch thick.
-
In a large skillet over medium to high heat, place the asparagus in about ¼ inch of water. Cook over high heat until the asparagus is bright green and tender. Once the water has evaporated, add 1 tablespoon of butter and sprinkle with a little sea salt.
-
Remove the asparagus from the pan and set aside.
-
In the same pan, fry the bacon until crispy.
-
Remove the bacon and fry the skinless chicken breasts in the bacon fat, then season each side with sea salt, pepper, Italian herbs and garlic powder.
-
Remove the cooked chicken and set aside.
-
Add the onion to the remaining bacon fat and sauté until soft.
-
Add more spinach and butter or olive oil if necessary and cook until the spinach is almost wilted.
-
If using cream, add about ¼ teaspoon each of salt, pepper, Italian herbs, and garlic powder.
-
At this point, the spaghetti squash should be tender, so remove it from the oven and drain. Scrape the insides with a fork. It should be slightly al dente, but not mushy.
-
To serve, place the spaghetti squash on a plate, top with the wilted spinach, then top with a piece of chicken, the crumbled bacon, and the asparagus.
-
Parmesan cheese is a great garnish.
Nutritional Information
Chicken Carbonara on Spaghetti Squash
Serving Size (Serving Size)
calorie 356
Fat calories 198
% Daily Value*
province 22g34%
10g saturated fat63%
Trans fat 0.3g
3g polyunsaturated fat
7g monounsaturated fat
Cholesterol 78mg26%
sodium 1016mg44%
potassium 865mg25%
carbohydrate 22g7%
6g of fiber25%
8g sugar9%
protein 21g42%
Vitamin A 4898IU98%
Vitamin C 21mg25%
calcium 203mg20%
steel 3mg17%
* Percent Daily Intake is based on a 2,000 calorie diet.
If you don’t have Parmesan cheese, Romano will work fine too.
Would you like to try this version of Chicken Carbonara? What is your favorite chicken dish? Share it below!
