Cajun Chicken Spaghetti Squash Skillet 

I originally made this skillet recipe for Madeline’s Tighter Together program, and it was so good. It’s macro-balanced, quick, easy, and delicious…my kind of meal. I thought it was deserving of a more permanent spot on the blog–so, here it is. This Cajun Chicken Spaghetti Squash Skillet is great for your whole family or even as meal prep–the leftovers taste amazing! 

This skillet is a one-dish meal, which you know I love. Besides cooking the spaghetti squash, it’s all made in one heavy-bottomed pan.  A total win. 

I love one-dish meals so much that I’ve dedicated two of my cookbooks, ONE and ONE MORE TIME, to just one-dish meals. And it’s been the best. You can find everything you need to know about all 5 of my cookbooks here. 

What You’ll Need for this Cajun Chicken Spaghetti Squash Skillet: 

• small spaghetti squash (400g cooked strands)
• chicken breast or tenderloins, chopped into bite-sized pieces (448g)
• Cajun seasoning
• Kosher salt
• garlic powder
• onion, chopped (140g)
• bell pepper, chopped (140g)
• small zucchini, chopped (120g)
• frozen garlic cubes (or minced cloves)
• soft cheese (45g; macros calculated with dairy-free feta)
• Forager Project’s plant-based sour cream, (60g; or sub reduced-fat sour cream)
• Rotel (280g; or sub diced tomatoes)
• Parsley
• Salt (to taste)
• Pepper (to taste)
• Additional cheese (optional)

How to Cook Your Spaghetti Squash

When it comes to cooking the spaghetti squash for this recipe, you have three options. Roast, Instant Pot, or Microwave.  Each way has its pros and cons…

For roasting, slice the spaghetti squash in half across the shorter axis, which makes it easier to chop in half while keeping the strands longer. Remove the seeds from the squash. Spray the exposed flesh with olive oil spray and generously season with Kosher salt and pepper. Place the squash halves face down on parchment paper or foil and roast at 425°F for approximately 40 minutes, or until the squash is tender but still has a slightly firm texture (al dente). Use a fork to scrape and remove the strands from the roasted squash.

Then for the Instant Pot, place the steam basket or trivet in the bottom of your Instant Pot and add 1 cup of water. Cut the spaghetti squash in half across the short axis and remove the seeds. Place the squash halves cut side up. Cook at high pressure for 6 minutes. Once the cooking is complete, immediately release the steam and open the Instant Pot as soon as possible to prevent the squash from becoming too mushy. Use a fork to scrape and remove the strands from the cooked squash.

Finally, to microwave, poke the spaghetti squash in several places with a fork or knife. Microwave the squash for 7–10 minutes, remembering to rotate and check halfway through, and then every couple of minutes. Be cautious, as too much pressure inside the squash can cause it to explode. Once microwaving is done, carefully hold the squash with a hot pad and cut it in half. Scoop out the seeds and use a fork to shred them into strands.

When it comes to making this meal, you don’t need much. Just a heavy-bottomed pan that’s preferably stovetop and oven–safe, so you don’t have to transfer it into another pan for broiling. I use this one all the time. 

How to Make Cajun Chicken Spaghetti Squash Skillet: 

After cooking your spaghetti squash (see above), then you can start working on the skillet. 

Start by heating a Dutch oven or heavy-bottomed skillet over high heat with a spritz of oil. Season the chopped chicken breasts with Cajun seasoning, salt, and garlic powder. Toss the chicken to coat well. Add the chicken to the hot pan and cook in a single layer for about 2 minutes per side without stirring—you want to develop some nice color. If your pan is not large enough, cook the chicken in batches to avoid overcrowding. Then once cooked, remove the chicken from the pan and set aside. If necessary, wipe the pan to prevent excessive smoking.

If the pan has cooled down, spray and heat it again. Next add the peppers, onions, and chopped zucchini. Sprinkle a pinch of salt to help release their juices. Sauté the veggies for about 5 minutes until they become fragrant and tender. Add the garlic and your choice of soft cheese, then stir and smash the cheese until it melts into the mixture. Incorporate the sour cream and canned Rotel, mixing well. Add the cooked spaghetti squash to the mixture. Sprinkle some parsley over the dish and season with additional salt and pepper to taste.

Finally, top with your preferred cheese and broil it for a few minutes to melt and slightly brown the cheese. 

And as a side note, I’m using dairy-free feta as a non-dairy option here, but cream cheese would have been my most obvious choice. Feel free to use whatever you prefer—the macros don’t change as much as you might think! Reduced fat or regular cream cheese will both land you within 20 calories of the original macros.  Use what you have and love!

Serving Suggestions: 

The best part about this recipe is that it doesn’t need anything extra. If you want to though, you can pair this with some sides. It would taste great with crusty bread (because what doesn’t) or a nice side salad. Or you can save your macros for more toppings on your nightly chocolate shake. 

For more recipes like this one, make sure to join my email list! 

Name

First

Last

Email *

Subscribe

Is this Cajun Chicken Spaghetti Squash Skillet GF/DF? 

This recipe is naturally gluten-free. Use the dairy-free cheese and sour cream alternatives listed to keep it dairy-free. Enjoy! 

Similar Recipes You’ll Love: 

Macro-friendly Fajita Ground Turkey Skillet 

Chicken Marinara

Skillet Zucchini Lasagna

Baked Ricotta Spaghetti Squash with Shrimp 

Spaghetti Squash Pad Thai

Quick Taco Spaghetti Squash Boats

Baked Feta Spaghetti Squash

Macro-Friendly Cajun Chicken Spaghetti Squash Skillet

This Cajun Chicken Spaghetti Squash Skillet is sure to be a hit. It’s light and healthy without sacrificing flavor. Plus, it’s super filling. If you decide to make this easy skillet, make sure to tag me! I love love LOVE to see what you’re making. 

For more recipes like this one, make sure to follow along on Instagram. I’m always sharing my favorites over there. And of course, you can always get any of my cookbooks.  Each one of my cookbooks has macro-friendly, calculated meals that make healthy eating that much easier. Enjoy!

Cajun Chicken Spaghetti Squash Skillet

Delicious, one-dish dinner skillet meal that your family is sure to love!

Print Pin Rate

4.75 from 4 votes

Course dinner, Skillet

Total Time 30 minutes minutes

Servings 4

Calories 229 kcal

Ingredients

• 1 small spaghetti squash 400g cooked strands
• 1 lb. chicken breast or tenderloins chopped into bite-sized pieces (448g)
• 1 Tbsp. Cajun seasoning
• 1 tsp. Kosher salt
• 1 tsp. garlic powder
• ½ onion chopped (140g)
• 1 bell pepper chopped (140g)
• 1 small zucchini chopped (120g)
• 3 frozen garlic cubes or minced cloves
• 3 Tbsp. soft cheese 45g; macros calculated with dairy-free feta
• ¼ cup Forager Project’s plant-based sour cream (60g; or sub reduced-fat sour cream)
• 1 can 10 oz. Rotel (280g; or sub diced tomatoes)
• Parsley
• Salt to taste
• Pepper to taste
• Additional cheese optional

Instructions

• Cook spaghetti squash using any of the methods below:

  Roast: Slice the spaghetti squash in half across the shorter axis, which makes it easier to chop in half while keeping the strands longer. Remove the seeds from the squash. Spray the exposed flesh with olive oil spray and generously season with Kosher salt and pepper. Place the squash halves face down on parchment paper or foil and roast at 425°F for approximately 40 minutes, or until the squash is tender but still has a slightly firm texture (al dente). Use a fork to scrape and remove the strands from the roasted squash.

  Instant Pot: Place the steam basket or trivet in the bottom of your Instant Pot and add 1 cup of water. Cut the spaghetti squash in half across the short axis and remove the seeds. Place the squash halves cut side up. Cook at high pressure for 6 minutes. Once the cooking is complete, immediately release the steam and open the Instant Pot as soon as possible to prevent the squash from becoming too mushy. Use a fork to scrape and remove the strands from the cooked squash.

  Microwave: Poke the spaghetti squash in several places with a fork or knife. Microwave the squash for 7–10 minutes, remembering to rotate and check halfway through, and then every couple of minutes. Be cautious, as too much pressure inside the squash can cause it to explode. Once microwaving is done, carefully hold the squash with a hot pad and cut it in half. Scoop out the seeds and use a fork to shred into strands.
• Heat a Dutch oven or heavy-bottomed skillet over high heat with a spritz of oil. Season the chopped chicken breasts with Cajun seasoning, salt, and garlic powder. Toss the chicken to coat well. Add the chicken to the hot pan and cook in a single layer for about 2 minutes per side without stirring—you want to develop some nice color. If your pan is not large enough, cook the chicken in batches to avoid overcrowding. Once cooked, remove the chicken from the pan and set aside. If necessary, wipe the pan to prevent excessive smoking.
• If the pan has cooled down, spray and heat it again. Add the peppers, onions, and chopped zucchini. Sprinkle a pinch of salt to help release their juices. Sauté the veggies for about 5 minutes until they become fragrant and tender. Add the garlic and your choice of soft cheese, then stir and smash the cheese until it melts into the mixture. Incorporate the sour cream and canned Rotel, mixing well. Add the cooked spaghetti squash to the mixture. Sprinkle some parsley over the dish and season with additional salt and pepper to taste.
• Top with your preferred cheese and broil it for a few minutes to melt and slightly brown the cheese.

Notes

I’m using dairy-free feta as a non-dairy option here, but cream cheese would have been my most obvious choice. Feel free to use whatever you prefer—the macros don’t change as much as you might think! Reduced fat or regular cream cheese will both land you within 20 calories of the original macros.  Use what you have and love!

GF/DF: This recipe is naturally gluten-free. Use the dairy-free cheese and sour cream alternatives listed to keep it dairy-free.

Lillie Eats and Tells Cajun Chicken Spaghetti Squash Skillet

Nutrition

Serving: 343gCalories: 229kcalCarbohydrates: 18gProtein: 28.4gFat: 3.6gFiber: 3.1g

Keywords cajun, chicken, one dish, skillet meal

Tried this recipe?

Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We’d love to see your creations!

Disclosure: I only recommend products I would use myself and all opinions expressed here are my own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read the full privacy policy here.