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GF Friday: Spaghetti squash with grilled chicken, roasted tomatoes and Parmesan

Fake it till you make it with spaghetti squash is what I like to say. When something has spaghetti in its name, it practically begs to be treated like an Italian dish.

A forkful of spaghetti squash with grilled chicken, roasted tomatoes, and Parmesan

By now you’ve probably tried spaghetti squash, and if by chance you haven’t, then you need to. After cooking spaghetti squash, this veggie ends up looking so much like the real deal that it’s fun to treat it in an Italian sort of way.

This squash is versatile and works well with all sorts of sauces. Think mushrooms in red sauce; butter and garlic; or pesto. I like serving it with roasted tomato sauce, Parmesan and basil, because it’s light yet flavorful and unmistakably Italian. I tossed grilled chicken into the mix for added flavor and substance. This meal is light, flavorful and fun to prepare.

Spaghetti squash looks like the real deal

Note: Gluten can be found in many different foods and products, from ketchup to soy sauce to candy and seasonings. While SheKnows tries to ensure that these recipes are gluten-free, carefully read the ingredient labels of all food and food products you use for these recipes to ensure they are also gluten-free.

Spaghetti squash with grilled chicken, roasted tomatoes and Parmesan recipe

Spaghetti squash benefits from this mixture of roasted tomatoes that create a light sauce and Parmesan cheese. Fresh herbs and seasonings add even more flavor to this fun dish.

Serves 2

Prep time: 10 minutes | Cook time: 40-50 minutes | Total time: 50 minutes-1 hour


  • 1 spaghetti squash
  • 2 chicken breasts (about 1 pound), pounded to 1 inch thick
  • 2 medium-size tomatoes, diced into large pieces
  • 1/4 cup Parmesan cheese, plus extra for garnish
  • 3 tablespoons olive oil, divided
  • 1/2 teaspoon salt, plus extra for final seasoning
  • 1/2 teaspoon ground black pepper, plus extra for final seasoning
  • 1/4 teaspoon red pepper flakes
  • 3-4 basil leaves, cut into ribbons


  1. Preheat the oven 400 degrees F.
  2. Carefully cut the squash in half lengthwise. If it is too hard to cut, then microwave it whole for 3 to 4 minutes first.
  3. Scoop out any seeds and stringy parts. Reserve the seeds, and roast them to eat as a snack later.
  4. Add about 1/4 cup of water to a baking pan with high sides, just enough to cover the bottom. Place the squash halves cut side down into the pan, and cover it lightly with foil. Bake for 40 to 50 minutes or until fork tender. Remove from the oven, and allow the squash to cool to the touch. Adjust the oven temperature to 450 degrees F.
  5. When you can hold the squash, stand it up so the stem side is up. Use a fork to scrape out the insides in a downward motion from top to the bottom. The squash will form stringy “spaghetti” strands. Place them in a bowl, and set them aside.
  6. While the squash is cooking, coat both sides of the chicken breasts with 2 tablespoons of olive oil, and season with the 1/2 teaspoon of salt and 1/2 teaspoon of ground black pepper.
  7. Cook the chicken on an indoor grill pan or panini grill for 6 to 8 minutes on each side or until done. The FDA recommends that a safe internal temperature for chicken is 165 degrees F, as measured with a meat thermometer.
  8. Remove the chicken when done, cover it, and keep it warm.
  9. When the oven is ready, add the diced tomatoes to a baking sheet, and drizzle with the remaining tablespoon of olive oil. Cook, tossing once or twice, until the tomatoes become very soft and juicy. They may even become slightly caramelized. Remove them from the oven, and keep them warm.
  10. Add about 1 tablespoon of water to the spaghetti squash, and microwave for about 90 seconds or until hot. Remove, and add it to a large bowl. Add the 1/4 cup of Parmesan cheese, tomatoes, red pepper flakes and extra salt and black pepper, and toss to combine. Cut the chicken into strips, and toss them with the spaghetti squash mixture.
  11. Garnish with extra Parmesan cheese, and serve warm.

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