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4.75 from 4 votes

Cajun Chicken Spaghetti Squash Skillet

Delicious, one-dish dinner skillet meal that your family is sure to love!
Total Time30 minutes
Course: dinner, Skillet
Keyword: cajun, chicken, one dish, skillet meal
Servings: 4
Calories: 229kcal


  • 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


  • 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.


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


Serving: 343g | Calories: 229kcal | Carbohydrates: 18g | Protein: 28.4g | Fat: 3.6g | Fiber: 3.1g