I’ve been getting into Italian chicken lately and have been making a lot of Italian-inspired chicken dishes. First, I made chicken piccata, then I made a healthy variation of chicken cacciatore, chicken florentine, chicken marsala, and now chicken carbonara.
While these pasta recipes have many of the same flavors, I like to give them a healthy twist. I often use vegetables instead of pasta for a flavorful version with fewer carbs.
Classic Chicken Carbonara
Creamy chicken carbonara is often made with alfredo sauce or cream sauce and served over fettuccine, bucatini, or linguine. More Americanized versions even use penne pasta. Traditionally, this pasta dish is made with an egg mixture instead of alfredo sauce. Italians mix pasta water, egg yolks, and hard cheese (such as pecorino romano) together to make the creamy sauce.
An updated version of chicken pasta
I replaced the pasta with spaghetti squash to make a grain-free version. I also made a healthier (and optional) carbonara sauce and added wilted spinach and asparagus for flavor and extra nutrition. Instead of pancetta, which can be hard to find, this recipe uses crispy bacon.
This is an all-in-one dish with protein, healthy fats, and plenty of veggies. And since it’s cooked in one pan, there aren’t a lot of dishes to clean. I use a skillet, but you can also use a large pot if yours isn’t big enough.
My kids loved this one and ate it without complaint!
Chicken carbonara with spaghetti squash
Delicious and healthy chicken carbonara served over nutrient-packed squash spaghetti.
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Preheat oven to 400°F.
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Cut the spaghetti squash in half and scrape out the seeds with a spoon.
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Place them face down on a baking sheet or in a large ovenproof dish filled with ¼ inch of water. Cook for 30 minutes or until tender when pierced with a fork.
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While the squash is cooking, butterfly the chicken by cutting it in half lengthwise.
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Pound it with a meat mallet or the bottom of a cast iron skillet until it is ¼ to ½ inch thick.
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In a large skillet over medium-high heat, place the asparagus in about ¼ inch of water. Cook on high until the asparagus is bright green and starting to soften. Once the water has evaporated, add 1 tablespoon of butter and sprinkle with a little sea salt.
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Remove the asparagus from the pan and set aside.
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In the same pan, cook the bacon until crispy.
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Remove the bacon and cook the skinless chicken breast in the bacon fat, sprinkling each side with a little sea salt, pepper, Italian seasoning and garlic powder.
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Remove the cooked chicken and set aside.
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Sauté onion in remaining bacon fat until soft.
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Add the spinach and additional butter or olive oil if needed and cook until the spinach is just wilted.
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Add the cream (if using) and about ¼ teaspoon each of salt, pepper, Italian seasoning, and garlic powder.
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At this point, the spaghetti squash should be soft, so remove it from the oven and drain the water. Scrape out the inside with a fork. It should be slightly al dente, not mushy.
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To serve, place some spaghetti squash on a plate, top with some wilted spinach, then a piece of chicken, some crumbled bacon, and the asparagus.
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Garnish with Parmesan if using.
Nutritional data
Chicken carbonara with spaghetti squash
Amount per serving (1 serving)
Calories 356
Calories from fat 198
% Daily Value*
Fat 22 g34%
Saturated fat 10g63%
Trans fats 0.3 g
Polyunsaturated fat 3 g
Monounsaturated fat 7 g
Cholesterol 78 mg26%
Sodium 1016 mg44%
Potassium 865 mg25%
Carbohydrates 22 g7%
Fiber 6g25%
Sugar 8g9%
Protein 21 g42%
Vitamin A 4898UI98%
Vitamin C 21 mg25%
Calcium 203 mg20%
Iron 3 mg17%
* Percent Daily Values are based on a 2,000 calorie diet.
If you don’t have Parmesan cheese, Romano will work too.
Would you try this version of chicken carbonara? What is your favorite chicken dish? Share it below!
