BBQ Chicken Spaghetti Squash Boats Recipe
Tender roasted spaghetti squash filled with shredded BBQ chicken, peppers and onion, then finished with creamy dairy-free ranch. This gluten-free, dairy-free spaghetti squash dinner uses a two-stage roasting method to keep the squash from becoming overly watery, with Whole30 and Paleo-friendly sauce options.
Servings 2 spaghetti squash boats
Calories 290kcal
Ingredients
- 1 medium spaghetti squash, 2 to 2,5 lb
- 2 6 oz chicken breasts cooked and shredded
- 1 medium red onion chopped
- 1 large red bell pepper chopped
- 1 cup homemade BBQ sauce or ½ cup store-bought BBQ sauce + ½ cup marinara or well-drained canned diced tomatoes
- salt and pepper to taste
- 2-3 tbsp dairy free ranch sauce I used my recipe
- 2 tbsp fresh chopped parsley to finish
Instructions
Roast the Spaghetti Squash
- Preheat the oven to 380°F / 193°C.
- Cut the spaghetti squash in half lengthwise and scoop out the seeds.
- Lightly brush the cut sides with oil and season with salt.
- Place the squash halves cut-side down on a rimmed baking sheet.
- Bake for 35 minutes.
- Flip the halves so the cut sides face upward and increase the oven temperature to 410°F / 210°C.
- Bake for another 20 minutes, or until the flesh separates easily into strands but still has some firmness.
- Optional: broil for 2–3 minutes for more caramelized edges.
- Cool for about 10–15 minutes before handling.
Cook the Chicken
- While the squash cooks, season the chicken breasts with salt and pepper.
- Bake them in a separate baking dish for approximately 25–30 minutes, or until fully cooked.
- Let them rest briefly, then shred with two forks.
Make the Sauce and Chicken Filling
- Heat the avocado oil in a skillet over medium heat.
- Add the chopped red onion and bell pepper and sauté until tender.
- Add the shredded chicken. Stir in the homemade BBQ sauce, or ½ cup store-bought BBQ sauce mixed with ½ cup marinara or well-drained diced tomatoes. Cook for 2–3 minutes, until hot and thick enough to coat the chicken.
Assemble the Boats
- Use a fork to loosen the cooked spaghetti squash into strands while keeping the shells intact.
- Layer the squash strands with the BBQ chicken mixture inside each shell.
- Drizzle with dairy-free ranch.
- Finish with chopped parsley or cilantro and serve warm.
Video
If you can't see the video, make sure you disable your ad-blocker first. Or watch the video on my YouTube channel.
Notes
BBQ sauce: My homemade BBQ sauce can be used as written. If using a concentrated store-bought BBQ sauce, I recommend combining ½ cup BBQ sauce with ½ cup marinara or well-drained canned diced tomatoes. This gives the filling a more balanced tomato-BBQ flavor without making it overly sweet or salty. If the mixture looks loose, simmer it for a few minutes before filling the squash.
Spaghetti squash: Don't overcook it. Slightly firm strands hold up better beneath the filling.
Less-watery squash: Roast cut-side down first, then finish cut-side up at higher heat.
Chicken shortcut: Replace the raw chicken breasts with about 12 ounces cooked shredded chicken.
Whole30/Paleo: Use a compliant BBQ sauce and ranch if needed.
Dairy-free: The recipe is dairy-free as written when you use dairy-free ranch.
Serving without the shell: You can serve the spaghetti squash and BBQ chicken in bowls if you don't want to make boats.
Make ahead: Roast the squash and prepare the chicken up to 1–2 days in advance.
Storage: Refrigerate leftovers for up to 3 days.
Freezing: I don't recommend freezing the assembled spaghetti squash. Freeze the BBQ chicken filling separately instead.
Nutrition
Serving: 1boat | Calories: 290kcal
