Spaghetti Squash Alfredo with Chicken and Caramelized Onions

Are you ready for Fall? Fall recipes, cooler weather, apple picking, all things pumpkin, leggings, boots, scarves? Ready or not, it’s a-comin’! This Spaghetti Squash Alfredo with Chicken and Caramelized Onions is hearty comfort food meets healthy and nutritious! A perfect meal all autumn long!

Spaghetti Squash Alfredo with Chicken and Caramelized Onions

Spaghetti Squash Alfredo

Let me tell you, this Alfredo isn’t your ordinary Alfredo sauce. It’s creamy and delicious, but not JUNKY! Wait what? Yes! Plus caramelized onions and chicken. You guys, run to make this one!

Spaghetti Squash Alfredo with Chicken and Caramelized Onions

The combination of the good quality mayo + Pacific Foods Original Almond Milk (my favorite milk substitute for baking or cooking) + garlic and spices gives you ALL THAT FABULOUS FLAVOR.


Spaghetti Squash Alfredo with Chicken and Caramelized Onions

Want more spaghetti squash recipes? Try these:


Spaghetti Squash Alfredo with Chicken and Caramelized Onions

  • Author: Lexi
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour and 15 minutes
  • Yield: 5 1x


  • 1 Spaghetti squash, roasted
  • 1 large onion, sliced
  • 2 tablespoons grass-fed butter
  • 2 garlic cloves, minced
  • 1 pound boneless chicken breasts, cubed
  • 1/2 cup mayo, homemade or store-bought
  • 2 tablespoons Pacific Foods Original Almond Milk
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • Pinch salt, more to taste
  • Pinch black pepper, more to taste
  • Pinch red pepper flakes, more to taste
  • 1/2 cup fresh parmesan cheese
  • Chopped fresh parsley, for garnish


  • Preheat oven to 400°F.
  • Slice spaghetti squash in half and scrape out seeds. Drizzle with extra-virgin olive oil and place face down on a lined baking sheet and roast for 30 minutes or until fork tender.
  • Make caramelized onions: In a skillet heat 1 tablespoon of grass-fed butter with onions. Sauté on medium-low heat until onions begin to caramelize and brown, but not burn. Yields about 1 cup of caramelized onions.
  • In a skillet over medium heat, heat butter and sauté garlic for 1 minute.
  • Season chicken with salt and pepper and add into the skillet. Let cook for 6 minutes, or until no pink remains, flipping halfway through.
  • Add in mayo, almond milk, and spices. Mix to combine.
  • Add in caramelized onions and spaghetti squash. Toss to combine. Add the parmesan cheese and adjust spices as desired.
  • Garnish with fresh parsley and serve hot.


  • Serving Size: As served
  • Calories: 486
  • Sugar: 3.9g
  • Sodium: 493mg
  • Fat: 29.3g
  • Saturated Fat: 11.1g
  • Carbohydrates: 17.7g
  • Fiber: 1.1g
  • Protein: 38.9g
  • Cholesterol: 134mg

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Creamy, healthy, goodness. How are you celebrating Fall?

September 14, 2016

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Join The Discussion

34 Responses

  1. Lexi this was delicious! Thank you! Our kids even downed the spaghetti squash. . .which they were told was “noodles.” : )

    5.0 rating

  2. Made this last night, and it was amazing. I used Just Mayo (brand), and it worked really well. Hubby loved this! It’s a keeper! Thanks, Lexie, for another great recipe!

    I should mention we had weekend guests and made your Fluffy Paleo Pancakes for them. Big hit, even with their kids. This is our go-to recipe for pancakes, and my husband is so glad to be able to have them again. We tried many other paleo/gluten free recipes before finding yours, and yours is the winner by far.

  3. I absolutely love your meals, we use your cookbook and blog every week!
    Creative recipes and they all have been amazing
    How much do you consider one serving?

    1. Hi Kathleen! I am SO glad you love the blog and the cookbook. It really depends on the meal. A dish like this is heavier so the serving could/would be less.

  4. This is SUCH a great recipe! I subbed smoked paprika for the garlic powder and it added a little different dimension. Thanks for a really different take on spaghetti squash. 🙂

  5. I am not a huge mayo fan– do you have a substitution recommendation? greek yogurt? or would it totally change the dish.

    1. It may work, but I haven’t tried it so I can’t say for sure. It doesn’t taste like mayo (I’m not a fan either), just makes it creamy!

  6. Making in about an hour, going to use greek yougart instead of mayo. is this ok or will I lose benefits of the probiotics? Should I use cottage cheese instead of the yougart to sub for mayo?
    Lmk asap!

  7. This recipe looks good. However, if you are adding parmesan cheese, the recipe contains dairy. I will try the recipe regardless.

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