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Keto BBQ Chicken Spaghetti Squash - A Comforting, Low-Carb Favorite

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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1 large spaghetti squash (about 3–4 pounds)
  • 2 tablespoons olive oil, divided
  • Salt and black pepper, to taste
  • 2 cups cooked chicken, shredded (rotisserie works great)
  • 3/4 to 1 cup keto-friendly BBQ sauce (look for no added sugar)
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1 tablespoon apple cider vinegar (optional, for extra tang)
  • 1 cup shredded mozzarella
  • 1/2 cup shredded sharp cheddar
  • 2 tablespoons chopped green onions or chives
  • 1 tablespoon chopped fresh cilantro (optional)
  • 1 small jalapeño, thinly sliced (optional, for heat)

Method
 

  1. Preheat and prep: Heat your oven to 400°F (200°C). Line a baking sheet with parchment for easy cleanup.
  2. Roast the squash: Halve the spaghetti squash lengthwise and scoop out the seeds. Brush the cut sides with 1 tablespoon olive oil and season with salt and pepper. Place cut-side down on the baking sheet and roast for 35–45 minutes, until the skin gives slightly when pressed and the strands pull apart easily with a fork.
  3. Shred the squash: Let the squash cool for 5 minutes. Use a fork to gently scrape the flesh into spaghetti-like strands, keeping the strands in each half so they form “boats.” Leave a thin layer of squash in the shell to help it hold its shape.
  4. Mix the chicken: In a bowl, combine shredded chicken, BBQ sauce, smoked paprika, garlic powder, onion powder, and apple cider vinegar if using. Taste and adjust salt, pepper, or vinegar for balance.
  5. Combine with squash: Drizzle the remaining 1 tablespoon olive oil over the squash strands and toss lightly in the shells. Divide the BBQ chicken mixture between both squash halves and gently mix to distribute.
  6. Top with cheese: Sprinkle mozzarella and cheddar evenly over the tops. Add a few jalapeño slices if you like a kick.
  7. Bake to melt: Return to the oven for 10–12 minutes, until the cheese is melted and bubbling. For extra color, broil for 1–2 minutes, watching closely.
  8. Finish and serve: Garnish with green onions and cilantro. Serve hot, straight from the boats, or scoop into bowls.