Lately I’ve been really into Italian chicken and have been making a lot of Italian chicken dishes. First I made Chicken Piccata, then Chicken Cacciatore, Chicken Florentine, Chicken Marsala, and now a healthy variation called Chicken Carbonara.
Although these pasta recipes often taste similar, I like to add a healthy twist — often substituting veggies for pasta for a lower-carb, more delicious version.
Classic Chicken Carbonara
Creamy chicken carbonara is often made with Alfredo sauce or a creamy sauce and served over fettuccine, bucatini, or linguine pasta. Americanized versions also use penne pasta. Traditionally, this pasta dish is made with an egg mix sauce instead of Alfredo sauce. Italians make a creamy sauce by whisking pasta water, egg yolks, and hard cheese (such as Pecorino Romano).
Improved chicken pasta
I made a grain-free version using spaghetti squash instead of pasta, and I also made a healthier (optional) carbonara sauce, adding wilted spinach and asparagus for extra flavor and nutritional value, and instead of hard-to-find pancetta, this recipe uses crispy bacon.
This is an all-in-one meal that’s packed with protein, healthy fats, and lots of veggies. Plus, it’s cooked in one pan, so there aren’t as many dishes to wash. I use a frying pan, but if your pan is small you could also use a large pot.
My kids loved it and ate it without complaint!
Chicken Carbonara and Spaghetti Squash
This delicious and healthy chicken carbonara is served over hearty spaghetti squash.
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Preheat oven to 400°F.
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Cut the spaghetti squash in half and remove the seeds with a spoon.
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Place face down on a baking sheet or large baking dish with 1/4 inch of water. Cook for 30 minutes or until tender when pierced with a fork.
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While the squash is cooking, cut the chicken in half lengthwise and into butterfly shapes.
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Pound with a meat tenderizer or the bottom of a cast-iron skillet until it is 1/4 to 1/2 inch thick.
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Place the asparagus in a large skillet over medium-high heat and add about 1/4 inch of water. Cook over high heat until the asparagus is bright green and beginning to soften. Once the water has evaporated, add 1 tablespoon of butter and sprinkle with a little sea salt.
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Remove asparagus from pan and set aside.
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In the same skillet, fry the bacon until crispy.
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Remove the bacon and fry the skinless chicken breasts in the bacon grease, sprinkling each side with a little sea salt, pepper, Italian seasoning and garlic powder.
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Remove cooked chicken and set aside.
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Sauté the onion in the remaining bacon grease until soft.
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Add the spinach, adding more butter or olive oil if desired, and sauté until the spinach is slightly wilted.
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Add cream, if using, and about 1/4 teaspoon each of salt, pepper, Italian seasoning, and garlic powder.
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At this point the spaghetti squash should be tender, so remove it from the oven and drain it. Scrape down the insides with a fork – they should be slightly al dente, not too soft.
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To serve, place spaghetti squash on plate, top with wilted spinach, chicken, crumbled bacon, and asparagus.
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Garnish with Parmesan cheese if using.
Nutritional Information
Chicken Carbonara and Spaghetti Squash
Amount per serving (1 serving)
calorie 356
Calories from Fat 198
% Daily Value*
fat 22 g34%
Saturated Fat 10g63%
Trans Fatty Acids 0.3g
Polyunsaturated fat 3g
Monounsaturated Fat 7g
cholesterol 78mg26%
sodium 1,016 mg44%
potassium 865mgtwenty five%
carbohydrates 22 g7%
Fiber: 6gtwenty five%
8g sugar9%
protein 21 grams42%
Vitamin A 4898IU98%
Vitamin C 21mgtwenty five%
calcium 203mg20%
iron 3 mg17%
*Percent Daily Values ​​are based on a 2000 calorie diet.
If you don’t have Parmesan, Romano works fine too.
Will you try this version of Chicken Carbonara? What’s your favorite chicken dish? Share it below!
