Craving a comfort meal that fits your healthy lifestyle? This Chicken and Broccoli Pasta is the ultimate healthy dinner solution for busy weeknights. By swapping out heavy grains for tender spaghetti squash, we’ve created a delicious gluten-free and paleo masterpiece that feels indulgent without the guilt. Tossed in a rich, creamy sauce made with sun-dried tomatoes and aromatic basil, this dairy-free recipe delivers all the satisfying flavors of traditional Italian cuisine in a nutrient-dense bowl.
Serves: 6
Ingredients
- Sea salt and pepper to taste
- 16 oz (454 g) boneless, skinless chicken breasts, trimmed of all visible fat, halved lengthwise and sliced crosswise into 0.25-inch-thick pieces
- 1 tbsp coconut oil
- 1 medium onion (approx. 5.3 oz / 150 g), chopped fine
- 5 cup (approx. 3 oz / 85 g) oil-packed, sun-dried tomatoes, rinsed, patted dry, and sliced 0.25-inch thick
- 8 garlic cloves, minced
- 3 anchovy fillets, rinsed and minced
- 25 tsp red pepper flakes
- 2 tbsp (approx. 0.6 oz / 18 g) tapioca or arrowroot flour
- 3 cups (24 fl oz / 710 ml) Chicken Broth or Stock
- 16 oz (454 g) broccoli florets, cut into 1-inch pieces
- 16 oz (454 g) Spaghetti Squash, prepared/cooked
- 1 oz (28 g) Coconut Milk Cheddar Cheese, grated
- 25 cup (approx. 0.2 oz / 6 g) chopped fresh basil
Preparation
- Pat the chicken dry with paper towels and season liberally with sea salt and pepper. Heat 2 tsp of the coconut oil in a 12-inch skillet over medium-high heat until just smoking. Add the chicken and cook until browned and cooked through, approximately 5 minutes. Transfer the chicken to a bowl.
- Add the onion, sun-dried tomatoes, garlic, anchovies, pepper flakes, and the remaining 1 tsp of oil to the fat left in the skillet. Cover and cook over medium-low heat until the onion begins to soften, approximately 5 minutes.
- Uncover the skillet, stir in the flour, and cook for 1 minute. Slowly whisk in the broth and simmer, covered, until the tomatoes are softened, about 2 minutes. Remove the lid and simmer until the sauce has thickened, approximately 5 minutes. Remove from heat and stir in the cooked chicken; cover and set aside until needed.
- Meanwhile, bring 4 quarts (3.8 liters) of water to a boil in a large pot. Add the broccoli and 1 tbsp sea salt. Cook until the broccoli is bright green and tender but still crisp in the center, approximately 2 minutes. Using a slotted spoon, transfer the broccoli to a large plate lined with paper towels.
- Place the 16 oz (454 g) of prepared spaghetti squash in a large bowl. Stir in the chicken mixture with sauce, the cooked broccoli, the cheese, and the basil. Cover and allow to sit for 1 minute to melt the cheese and meld flavors. Season with additional sea salt and pepper to taste before serving.
Here are the estimated nutrition facts for one serving of the Pasta with Chicken and Broccoli, based on the recipe serving 6 people.
Serving Size: Approximately 1.5 cups (1/6 of the total recipe)
Calories: 275 kcal
Macros
- Total Fat:5 g
- Total Carbohydrates:5 g
- Protein:5 g
Detailed Breakdown
- Saturated Fat:2 g (primarily from coconut oil and coconut milk cheese)
- Dietary Fiber:5 g
- Sugars:5 g (naturally occurring in tomatoes, onions, and squash)
- Net Carbohydrates:0 g
- Cholesterol: 65 mg
- Sodium: 680 mg (Note: This can vary significantly based on the brand of chicken broth and how much added sea salt is used. The anchovies also add sodium.)
- Potassium: 850 mg
Pro Tips for the Perfect Spaghetti Squash Pasta
- Avoid “Watery” Pasta: Spaghetti squash naturally holds a lot of moisture. To prevent a watery sauce, place your cooked squash strands in a colander or a clean kitchen towel and squeeze out the excess liquid before adding it to the skillet. This ensures the sauce clings to the “noodles” rather than sliding off.
- The Anchovy Secret: Don’t let the anchovies scare you! You won’t taste a “fishy” flavor. When minced and cooked down in the oil and aromatics, they dissolve completely and provide a deep, savory umami punch that mimics the richness of Parmesan cheese.
- Cutting the Squash Safely: Raw spaghetti squash can be notoriously hard to cut. To make it safer, poke a few holes in the skin with a fork and microwave the whole squash for 3 to 4 minutes to soften the skin before slicing it lengthwise.
- Crisp Broccoli is Key: Because you are mixing the broccoli into the hot sauce and pasta at the end, it will continue to cook slightly. Be sure to pull it from the boiling water while it still has a “bite” (al dente) so it adds a nice texture contrast to the soft squash.
- Arrowroot Thickening: Tapioca and arrowroot flour work differently than cornstarch or wheat flour. They thicken at a lower temperature and can lose their thickening power if boiled vigorously for too long. Simmer gently and remove from heat as soon as the sauce coats the back of a spoon.
- Mise en Place: This recipe moves quickly once the cooking starts. Have your onions chopped, garlic minced, and liquids measured out before you heat your skillet to prevent burning the aromatics while looking for ingredients.
Frequently Asked Questions
Can I make this recipe without spaghetti squash? Yes. If you prefer a different base, zucchini noodles (“zoodles”) work well for a lighter option, or you can use gluten-free pasta (like brown rice or cassava flour pasta) if you aren’t strictly following a grain-free diet. Just be aware that cooking times for the “noodles” will vary.
I don’t like anchovies. Can I leave them out? The anchovies in this recipe are used to build a savory “umami” base and do not make the dish taste fishy. However, if you need to omit them, you can substitute them with 1 teaspoon of gluten-free Worcestershire sauce or a tablespoon of capers for a similar salty kick.
Is this recipe suitable for meal prep? Absolutely. This dish stores well in an airtight container in the refrigerator for up to 3 to 4 days. Note that spaghetti squash can release a little more moisture as it sits. When reheating, you can drain any excess liquid before serving.
What can I use instead of coconut milk cheese? If you cannot find coconut milk cheddar, you can use nutritional yeast for a cheesy, nutty flavor that is dairy-free and Paleo-friendly. If you consume dairy, regular sharp white cheddar or Parmesan cheese works perfectly.
How do I stop my spaghetti squash from being mushy? The key to non-mushy strands is to avoid overcooking the squash initially. Roast it until it is just tender enough to shred. Also, be sure to squeeze out excess moisture using a kitchen towel or cheesecloth before tossing it into the sauce, as the squash will absorb the liquid from the pan.
Can I freeze this Chicken and Broccoli Pasta? Freezing is not recommended for this specific dish. Spaghetti squash tends to become very watery and mushy when thawed and reheated, and the creamy emulsion of the sauce may separate. It is best enjoyed fresh or from the fridge.
