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BBQ Baked Chicken Spaghetti Squash Casserole

This crowd-pleasing, gluten free BBQ Baked Chicken Spaghetti Squash Casserole is cheesy, flavorful and delicious! You'll never know it's low carb and only 214 calories!
Course Dinner, Main Course
Cuisine American
Prep Time 45 minutes
Cook Time 30 minutes
Total Time 1 hour 15 minutes
Servings 4 People
Calories 214kcal


  • 2.5 Cups Roasted spaghetti squash about 1/2 a medium sized squash
  • 2 Cups Shredded chicken breast about 1 medium sized breast
  • 1/2 Red onion thinly diced
  • 1/4 Cup Green onion diced
  • 1/4 Cup Cilantro diced
  • 1/2 tsp Salt
  • 1/8 tsp Pepper
  • 1/4 tsp Chile powder
  • 1/4 tsp Cumin powder
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Paprika
  • 1/4-1/2 tsp Red pepper flakes, use 1/4 if you like some heat
  • 3/4 Cup Grated Reduced fat cheddar cheese, divided
  • 1/2 Cup Natural BBQ sauce of choice
  • 6 Tbsp Fat free plain greek yogurt
  • 2 Tbsp Gluten Free panko (such as Ians)


  • Preheat oven to 400 degrees.
  • Cut you squash in half and scoop out the seeds and the guk inside. Place it on a cookie sheetface down, and bake it until it is fork tender (about 40 mins)
  • Bring a medium sized potof salted water to a boil and boil your chicken until cooked through (20-25 mins.) Let cool.
  • While your chicken and squash are cooking, dice the red onion and throw it into a grill pan on High heat, until it is has nice grill marks. (about 5 mins.) Set aside.
  • Dice the green onion and cilantro and grate the cheddar cheese and set everything aside.
  • Once your squash has cooked, it's time to throw everything together.
  • Spray a casserole dish or cast-iron skillet with cooking spray.
  • Using 2 forks, shred the chicken into small pieces and throw into a large bowl.
  • Add in the spaghetti squash, grilled red onion, green onion, cilantro, salt, pepper, chile powder, cumin, garlic, paprika, red pepper flakes and 1/2 cup reduced fat cheddar cheese, reserving the rest for later
  • In a medium sized bowl, combine the BBQ sauce and Greek yogurt
  • Pour the yogurt mixture over the squash mixture and mix until well combined.
  • Pour into the casserole dish and top with whole wheat panko and remaining cheddar cheese.
  • Bake at 400 degrees for 25 minutes. Then turn your oven to HIGH broil and broil for around 5 minutes, until the topping is brown and bubbly.
  • Devour!


Prep time and cook time does not include time to roast the squash.


Calories: 214kcal | Carbohydrates: 17.6g | Protein: 21.9g | Fat: 6.4g | Saturated Fat: 3.3g | Polyunsaturated Fat: 0.1g | Cholesterol: 43.3mg | Sodium: 650.7mg | Potassium: 285.2mg | Fiber: 4.5g | Sugar: 10.4g | Calcium: 62mg