Enjoy a low-carb dinner featuring roasted squash and a homemade basil pesto. This nutrient-dense meal provides a satisfying alternative to traditional pasta dishes.
List of ingredients
- 1 large roasted spaghetti squash – the base of the dish
- 2 Tbsp avocado oil – for roasting the squash
- 1 pinch sea salt – to season the squash
- 1 Tbsp avocado oil – for searing the chicken
- 1 1/2 lbs boneless chicken thighs – chopped into bite-sized pieces
- 1 tsp paprika – for color and flavor
- 1 tsp garlic powder – for savory depth
- 1/4 tsp sea salt – or more to taste
- 2 cup fresh basil leaves – the primary pesto herb
- 2/3 cup pumpkin seeds – provides texture and nuttiness
- 2/3 cup avocado oil – used to emulsify the pesto
- 1 large clove garlic – for sharp aromatic flavor
- 1 cup parmesan – optional, omit for Whole30 diets
step-by-step instructions
- Roast the squash: Prepare the spaghetti squash by roasting it in the oven according to your preferred roasting method until tender.
- Prepare the pesto: Place basil leaves, pumpkin seeds, garlic, and parmesan (if using) into a food processor. Pulse several times to chop, then stream in the avocado oil while the processor is running until you reach the desired consistency.
- Sear the chicken: Heat a skillet over medium-high heat with 1 to 2 tablespoons of avocado oil. Add the chopped chicken thighs, sea salt, paprika, and garlic powder.
- Brown the meat: Let the chicken cook without stirring for 3 minutes to develop a crust. Stir the pieces, then let them brown undisturbed for another 3 minutes.
- Finish cooking: Stir the chicken well, cover the skillet with a lid, and cook for an additional 2 to 5 minutes until fully cooked through.
- Combine ingredients: Once the roasted squash has cooled enough to touch, scrape the strands into a large mixing bowl.
- Mix and serve: Toss the squash strands with the homemade pesto. Stir in the cooked chicken and all the pan juices, then add sea salt to taste before serving.
Advanced Pesto Techniques
Using Pumpkin Seeds for Texture
Pumpkin seeds offer a distinct earthy flavor and a hearty crunch. They are an excellent alternative to pine nuts for those following Paleo or nut-free preferences. Ensure the seeds are raw or lightly toasted for the best flavor integration.
Managing Basil Oxidation
Fresh basil can brown quickly once processed due to oxidation. To maintain a bright green color, you can add a small squeeze of lemon juice. Processing the basil quickly in a cold food processor also helps preserve the pigment.
Achieving a Smooth Emulsion
Streaming the oil slowly into the food processor is critical for a creamy texture. If you pour the oil in all at once, the pesto may separate. Continue processing until the oil is fully incorporated into the herbs and seeds.
Dairy-Free Parmesan Substitutes
For a strictly Whole30 or dairy-free version, omit the parmesan cheese entirely. You can replace it with two tablespoons of nutritional yeast to maintain a cheesy, umami flavor. This keeps the sauce creamy without using animal-derived dairy.
Chicken Preparation Tips
The Benefit of Chicken Thighs
Boneless chicken thighs are preferred over breasts because they have a higher fat content. This prevents the meat from drying out during the high-heat searing process. They remain tender and juicy even after being tossed with the hot squash.
The Importance of the Unstirred Sear
Leaving the chicken untouched for the first 3 minutes allows the Maillard reaction to occur. This creates a deep brown crust that enhances the overall flavor of the dish. Constant stirring prevents this caramelization and can lead to steamed meat.
Controlling Spice Burn
Paprika and garlic powder can burn if the pan is too hot, resulting in a bitter taste. Keep the heat at a steady medium-high and ensure the oil is shimmering but not smoking. If the spices darken too quickly, lower the heat slightly.
Utilizing Pan Juices
The liquid left in the skillet after cooking the chicken is concentrated with flavor. Always scrape these juices into the mixing bowl with the squash. This adds moisture and richness to the final combined dish.
Spaghetti Squash Mastery
Selecting the Ideal Squash
Choose a squash that feels heavy for its size and has a firm, matte skin. Avoid any squash with soft spots or deep bruises. A medium to large squash typically yields enough strands for six servings.
Preventing Watery Strands
To avoid a soggy final dish, roast the squash cut-side down on a baking sheet. This allows excess moisture to drain away from the flesh during the cooking process. If the squash is still too wet, pat the strands with a paper towel.
Efficient Scraping Methods
Use a sturdy metal fork to scrape the flesh away from the skin. Push the fork in a lengthwise motion to create long, pasta-like strands. Be careful not to scrape too deep into the skin to avoid including bitter rind pieces.
Cooling the Squash
Allow the squash to cool for 10 to 15 minutes before transferring the strands. This prevents the pesto from breaking down due to extreme heat. It also makes the squash safer to handle without burning your hands.
Recipe Adaptations and Variations
Transforming into a Baked Casserole
Combine all the ingredients as directed, then transfer the mixture to a casserole dish. Bake at 375 degrees Fahrenheit for 20 to 30 minutes. This method helps the flavors meld and creates a slightly crisp top.
Incorporating Additional Vegetables
You can boost the nutrient profile by adding roasted cauliflower or broccoli. Sauté sliced bell peppers or carrots in the skillet with the chicken. These additions add color and varying textures to the meal.
Substituting with Different Proteins
Shrimp is a great alternative to chicken for a lighter meal. Since shrimp cooks much faster, sear them for only 2 minutes per side. Ground turkey is another option, though it requires more stirring than chopped thighs.
Adjusting the Pesto Volume
If you prefer a saucier dish, increase the pesto quantity to 1.5 cups. You can use a high-quality store-bought pesto if you are short on time. Just ensure the ingredients align with your dietary needs.
Storage and Reheating Guidelines
Refrigeration and Shelf Life
Store the combined dish in an airtight glass container in the refrigerator. It will remain fresh and flavorful for up to 5 days. Glass is preferred over plastic to prevent the pesto from absorbing other fridge odors.
Freezing the Pesto Separately
Homemade pesto freezes exceptionally well in ice cube trays. Once frozen, transfer the cubes to a freezer bag for easy portioning. Thaw a cube overnight in the fridge before adding it to fresh squash.
Best Reheating Methods
To maintain the texture of the chicken, reheat the dish in a skillet over medium heat. Add a splash of water or broth to loosen the sauce. Avoid over-microwaving, as this can make the squash strands mushy.
Maintaining Pesto Color After Storage
Pesto often darkens after a few days in the fridge. To prevent this, pour a thin layer of avocado oil over the top of the stored pesto. This creates an air barrier that slows down oxidation.
Cooking Troubleshooting
Fixing a Grainy Pesto Texture
If the pesto feels too grainy, it is likely because the pumpkin seeds were not fully processed. Continue blending for another 30 to 60 seconds. You can also pass the sauce through a coarse sieve for a smoother finish.
Managing Overcooked Chicken
If the chicken becomes too firm, it may have been cooked too long after the lid was applied. Use a meat thermometer to ensure it reaches 165 degrees Fahrenheit. Resting the meat for 5 minutes before mixing can also help.
Handling Bland Flavors
If the dish tastes flat, increase the sea salt or add a squeeze of fresh lemon. The acidity of lemon cuts through the richness of the avocado oil and parmesan. Freshly cracked black pepper also adds a necessary bite.
Correcting Too Much Moisture
If the final mixture is too liquid, stir in a tablespoon of almond flour or extra parmesan. This helps thicken the sauce and bind it to the squash strands. Alternatively, let the dish sit for 5 minutes to allow the sauce to set.
Frequently Asked Questions
Can I use store-bought pesto for this recipe?
Yes, you can use a store-bought version if you prefer. Ensure the pesto contains 1 to 1.5 cups total and check the label for ingredients that fit your dietary requirements.
Is this recipe suitable for Whole30?
This recipe is Whole30 compliant as long as you omit the parmesan cheese from the pesto. The use of avocado oil and pumpkin seeds makes it compatible with the program’s guidelines.
How do I store the roasted squash before assembly?
You can roast the squash and store it in the fridge for up to 5 days. Simply reheat the strands in a pan or microwave before tossing them with the pesto and chicken.
Can I use coconut oil instead of avocado oil?
Coconut oil works well for searing the chicken in the skillet. However, it is not recommended for the pesto sauce as it may solidify at room temperature, changing the texture.
Print
Chicken Pesto Spaghetti Squash
- Total Time: 80 minutes
- Yield: 6 servings 1x
- Diet: Paleo, Keto, Whole30
Description
Pesto spaghetti squash with chicken – an easy paleo, keto, whole30 dinner recipe
Ingredients
- 1 large roasted spaghetti squash
- 2 Tbsp avocado oil
- 1 pinch sea salt
- 1 Tbsp avocado oil
- 1 1/2 lbs boneless chicken thighs, chopped
- 1 tsp paprika
- 1 tsp garlic powder
- 1/4 tsp sea salt
- 2 cup fresh basil leaves
- 2/3 cup pumpkin seeds
- 2/3 cup avocado oil
- 1 large clove garlic
- 1 cup parmesan (optional)
Instructions
- Roast: Roast the spaghetti squash according to instructions.
- Pesto: Add all pesto ingredients except the oil to a food processor, pulse a few times, then stream oil through the top while processing until desired texture is reached.
- Chicken: Heat 1 to 2 tablespoons avocado oil in a skillet over medium-high, add chopped chicken, sea salt, paprika, and garlic powder, brown without stirring for 3 minutes, stir, brown for another 3 minutes, then cover and cook until cooked through (2 to 5 minutes).
- Combine: Transfer the spaghetti squash strands to a large mixing bowl, toss with pesto sauce, stir in the chicken and all liquid, and add sea salt to taste.
Notes
Replace the pumpkin seeds with pine nuts, almond, walnuts, or pecans.
- Prep Time: 20 minutes
- Cook Time: 60 minutes
- Category: Main Dishes
- Method: Roasting and Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 450 kcal
- Sugar: 3 g
- Sodium: 580 mg
- Fat: 34 g
- Saturated Fat: 6 g
- Unsaturated Fat: 28 g
- Trans Fat: 0 g
- Carbohydrates: 11 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 115 mg