Spaghetti squash makes a fantastic, healthy meal when topped with an easy chicken puttanesca sauce. 220 calories and 1 Weight Watchers SP.
Chicken Puttanesca with Spaghetti Squash
This chicken puttanesca spaghetti squash recipe was made from pure necessity. Between marathon training for my husband, soccer for my older son, kickboxing for my younger son and VERY LONG morning walks for me, we are not only producing a lot (A LOT!!!) of dirty laundry, but copious amounts of food are also being consumed.
I’m constantly coming up with new meals that are high in protein and rich in nutrients, both for the blog as well as quick family dinners.
Everything is made in double batches so they can be eaten for dinner and then again for lunch the next day. Some of the favorites these days are Chicken Wonton Stir Fry, Instant Pot Lentil Soup and Hearty Chicken Stew with Butternut Squash & Quinoa…if it can be doubled or tripled and it’s healthy, I’m making it and we’re all consuming it like bears at the end of hibernation.
On the days that I want something pasta-like, but I’m not feeling like slurping up a big bowl of noodles, I pick up a spaghetti squash at the store and stick in the microwave. Of course, you can roast spaghetti squash in the oven too, but I go the quick and easy microwave route if I’m in a hurry.
I fell in love with spicy, salty puttanesca sauce when I worked at a restaurant in Vancouver years ago, but recently revived it in my house when I served it with shrimp and then cauliflower.
With a full cup of spaghetti squash and a full cup of chicken puttanesca sauce per serving, this dish will fill you up. Unless you’re my husband, who likes to run 20 miles, then go skiing. He eats half of a fridge full of food and is still hungry (and slim!)
What’s in puttanesca sauce?
Think of the best garlicky tomato sauce you’ve eaten. Then add brine and spice with capers, anchovies, olives and crushed red pepper flakes. Warm, sumptuous and layered with flavor.
Can I leave out the anchovies?
The anchovies actually melt right into the oil and you’ll never even notice them. They’ll do their job by adding a layer of flavor without being overpowering. But if you really can’t bear the thought of anchovies, just leave them out. You’ll still get a good amount of brine from the capers and olives.
Other spaghetti squash recipes:
Vegetarian Enchilada Stuffed Spaghetti Squash {Cookin’ Canuck}
Spaghetti Squash with Prosciutto & Spinach {Cookin’ Canuck}
Broccoli Cheese Stuffed Spaghetti Squash {Domestic Superhero}
Eggs in Purgatory with Spaghetti Squash {She Likes Food}
Chicken Puttanesca with Spaghetti Squash Recipe
Ingredients
The Spaghetti Squash:
- 1 3 pound spaghetti squash
The sauce::
- 2 boneless skinless chicken breasts, cut into 3/4-inch pieces
- 1/4 teaspoon salt
- 1/4 teaspoon ground pepper
- 2 teaspoons olive oil
- 3 garlic cloves minced
- 3 anchovy fillets rinsed & chopped
- 1/2 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper flakes
- 1 28 ounce can crushed tomatoes
- 1/4 cup pitted & quartered kalamata olives
- 2 tablespoons capers
- 1/4 cup minced flat-leaf parsley
- salt and pepper to taste
Instructions
The Spaghetti Squash:
- Using a large, sharp knife, pierce the spaghetti squash in several places.
- Place the spaghetti squash in a glass baking dish and cook in the microwave on high for about 15 minutes, turning the squash halfway through cooking.
- Before handling, let the squash stand for 10 minutes. Cut in half lengthwise and scrape out the seeds and fibers. Using a fork, twist out strands of the spaghetti squash flesh and place in a large bowl. Keep warm until ready to serve.
The Sauce:
- Lightly coat a large nonstick skillet with cooking spray and set over medium-high heat. Add the chicken, season with salt and pepper, and cook until just cooked through. Remove from the pan and set aside.
- Heat the olive oil in the skillet set and turn the heat to medium. Add the garlic, anchovies, oregano and red pepper flakes, and cook for 30 seconds to 1 minute, breaking the anchovies down with the back of a wooden spoon. Avoid burning the garlic.
- Stir in the crushed tomatoes, kalamata olives and capers. Bring to a boil, then simmer for about 5 minutes.
- Stir in the cooked chicken and parsley, season with salt and pepper if necessary and serve.
- Divide the spaghetti squash between 4 plates and top with the sauce. Serve.
Notes
Nutrition
This post was originally published on January 13, 2015 and updated on December 5, 2019.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
Amy @Very Culinary
I ran 4 miles this morning and channeled you that last .5 … it was tough for some reason today. I’m a huge olive and caper freak, so I just pretty much love everything about this dish!
Dara
Thanks, Amy! Some days are definitely harder than others, with no obvious rhyme or reason. I wish I could duplicate the awesome days on demand!
Our Fresh Kitchen
Wow… great minds think alike. We’re just about to post about Spaghetti Squash. They are DELICIOUS and this recipe surely is a MUST TRY! thanks for sharing.
Dara
You can’t beat a good spaghetti squash recipe. I’m looking forward to seeing yours.
Marla Meridith
I’m with ya Dara! Spaghetti squash is such a great substitute for wheat pasta. This recipe looks great!
Dara
Thanks, Marla! It really is a great substitute. Both the flavor and the texture keep me coming back for more.
Lori @ Foxes Love Lemons
For some reason, I haven’t made spaghetti squash in years. I need to get on that, because I used to love it! And you can pretty much put capers and red pepper flakes in anything, and I’m all over it 🙂 Love this recipe!
Dara
I hear you about the capers and red pepper flakes, Lori! It took me a long time to try spaghetti squash but, once I did, I couldn’t stop cooking with it.
KalynsKitchen
Capers and Kalamata olives, yes please! Love the sound of this one.
Dara
Thanks, Kalyn! Capers and kalamatas are always winners here.
Jordan @ Smile Sandwich
LOVE spaghetti squash when I’m craving pasta. Good luck with training! Protein power!!!
Dara
Thanks, Jordan! Protein power is right…we need as much as we can get. 🙂
Christie - Food Done Light
I adore all the gorgeous flavors in a puttanesca. Yours sounds so fabulous and I love that you served it over spaghetti squash. This is a power house of nutrition and perfect for dinner.
Dara
Thanks, Christie! I always love a good puttanesca and am happy that it’s filled with healthy ingredients.
Kate @ Diethood
I would hate to have to deal with all that laundry.. seriously. We’d be running naked by the end of the week. 😉 Buuuut, I wouldn’t mind making this chicken puttanesca every single day. I love that stuff and this recipes is just so, soooo good!
Dara
LOL! That made me laugh out loud, Kate. The laundry definitely gets old after awhile, particularly when there are so many extra layers to wash in the winter.
Kim Taylor
My husband loves anything with puttanesca sauce. Maybe I’ll make this for him next week. Those plates are so pretty, and I love the shape of the bowls.
Colleen (Souffle Bombay)
Lightbulb!! Since I was a kid, my dad would throw leftover chicken in pasta sauce. Almost everyone I know would be like eww…what? Even my husband was that way at first. My kids are crazy for it HOWEVER…why….why have I never thought to marry a Puttanesca WITH chicken!! So smart & I know delicious, I am all over this one! But I do have a confession…I’ll whisper…I have never tasted spaghetti squash. It scares me lol! I need someone to make it for me to allow my brain to open up to it! What-are-you-doing-Saturday?? 😉
Amanda @ Cookie Named Desire
I am loooooving the flavors and ingredients here. Spaghetti squash is my favorite. I haven’t made a puttanesca sauce because I keep finding ones with anchovies and I just can’t. I will definitely try this version probably tonight!!
Brianne @ Cupcakes & Kale Chips
I love subbing spaghetti squash in traditional pasta dishes. This one looks amazing!
Sheena @ Tea and Biscuits
This looks delicious, and it’s gluten and dairy free so I can add it to our menu, thanks!
Carol at Wild Goose Tea
I love spaghetti squash. I keep forgetting that it would be grand as a noodle substitute and I would still totally enjoy the dish. Very appetizing looking dish and recipe.
Danae @ Recipe Runner
LOVE this chicken puttanesca Dara! I tend to have stomach issues if I eat a big bowl of pasta the night before my long runs, so serving this over spaghetti squash will be perfect for me! Adding it to next week’s menu!
Lin Larson
I love this recipe! I have to ask, is your carb count accurate? There is only 8 carbs in 1 cup spaghetti squash (http://www.carbs-information.com/carb-vegetables/spaghetti-squash.htm) and zero in the chicken. That means there’s 18.8 carbs in the sauce? Thanks bunches!
Dara
Hi Lin, you’re right about the carbs in the spaghetti squash. However, one 28-ounce can of crushed tomatoes contains approximately 63 grams of carbs, which would be approximately 16 grams per serving. I hope that makes sense.
Paula-bell'alimento
You had me at Puttanesca!
ines @ between kitchens
Tomato-based sauces are my favourite! I have never tried spaghetti squash but it looks delicious in this puttanesca 🙂 Have a nice week!
Martha @ A Family Feast
Love everything about this post – the recipe, those dishes AND that you are training for a marathon! I ran one marathon many years ago, plus many more half marathons and I while I don’t run nearly as much as I used to, I still get a thrill seeing the runners in Boston (my hometown) – knowing the blood, sweat and tears that go into training and running the race. So great that your whole family is into it!
Kim (Feed Me, Seymour)
I have made it my goal that I will run the Disney Princess Half-Marathon in February 2016. I know it’s a little silly and a little far away. But it’s good to have something to look forward to. Like this dish! I love spaghetti squash so much and this looks absolutely perfect.
Catherine
Lovely twist on a classic recipe. xo Catherine
Jenny Flake
This looks like a perfect dinner this week! Love these flavors!!
Angie | Big Bear's Wife
That bright red sauce over those golden Spaghetti Squash noodles is just gorgeous!
Erin @ Texanerin Baking
Those dishes are gorgeous and I like that they’re BPA-free! Also, those are some seriously pretty pictures. 🙂
Lydia @ Suitcase Foodist
Looks amazing. I have a spaghetti squash at home right now and I was looking for a little inspiration.
Susan
Those dish are gorgeous and it’s hard to believe it’s made from melamine! Loving topping some spaghetti squash with a puttanesca squash too. Definitely a great meal.
Lauren @ Healthy Delicious
Love puttanesca!
Those dishes are really pretty, too. I can’t believe they’re melamine!
Kirsten/ComfortablyDomestic
I was a fan when I saw the capers. I love serving a hearty tomato sauce over spaghetti squash because it’s so healthy, but still feels a tad naughty.
Nutmeg Nanny
I LOVE spaghetti squash. I think I seriously love it more than pasta. Plus this sauce is pretty delicious looking too…yum!
Meghan @ Rootiful
Thanks for linking to our spaghetti squash recipe! 🙂 Spaghetti squash is so good—I’m not sure why we don’t eat it even more! Your blog is great and your photos are really gorgeous!! 🙂
kelley
I love a good puttanesca sauce and never thought to put chicken in! So great over the spaghetti squash too. This is a meal that I’d definitely make all year long!