Whether it’s a date night or weeknight, this veggie-packed Creamy Chicken Spaghetti Squash with Bacon and Asparagus is sure to be a hit. It features a creamy non-dairy ‘alfredo’ sauce that you’ll want to put on everything from veggies to pasta. And all of the components (sauce, spaghetti squash, and chicken) can be prepped ahead then reheated and combined when it’s time to eat, saving you loads of time later in the week.
‘Rich, creamy, smoky, fresh, bright, crave-worthy’
Well, that’s all you really need to know about this dairy-free Creamy Chicken Spaghetti Squash with Bacon and Asparagus. The End.
In case you need more convincing as to why you should make this dish, here you go:
- Meal prep-friendly
- Loaded with veggies
- Decadent yet not overly rich or heavy
- Asparagus
- Bacon
- A dairy-free cream sauce that’s been reported to have fooled many a dairy-eater
- A great way to use that spaghetti squash you may have panic-bought pre-pandemic
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You’ll never miss what’s missing
If you tuck into this Creamy Chicken Spaghetti Squash with Bacon and Asparagus thinking it’s going to be just like it’s pasta-filled, butter-and-cream cousin, it won’t be. But that’s not a bad thing—trust me.
But if you approach this as a hearty, healthy spin on a comfort food classic that will satisfy your urges for a rich, pasta-like bowl (that’s packed with protein and flavor) then you, friend, are in a for a serious treat.
How to Make Creamy Chicken Spaghetti Squash with Bacon and Asparagus
- Start by choosing your preparation method of choice for the spaghetti squash. You’ll find a step-by-step tutorial for doing just here, or you can make it in the Instant Pot (see recipe below). Choose the method that works best for you. If you’re meal prepping this for a meal later in the week, scoop the cooked squash into a container with lid and store in the fridge for up to 3 days.
- Make the chicken. Again, choose the method that works best for you. Leftover roasted or grilled chicken works great. So does a rotisserie chicken. Or try our method for The Perfect Chicken Breast made on the stovetop.
- Make the sauce. The sauce can be made and stored in the fridge for up to 4 days before using it. Just try not to eat it all before it’s time to actually assemble the dish.
- Put it all together. First cooking the bacon, then using the rendered fat to saute the asparagus is pretty life-changing. Then all you need to do is add the cooked spaghetti squash, chicken, sundried tomatoes, add a little fresh parsley and you are ready to feast.
Dreamy, creamy, healthy comfort food heaven awaits
This dish has it all: It’s rich, creamy, comforting, and smoky. Yet still fresh and bright thanks to the addition of crisp-tender asparagus spears and fresh parsley. And by swapping out the spaghetti squash for pasta it’s not only Whole30-compliant it’s also a great way to get more fiber and slower burning carbs in your diet.
Don’t worry, the recipe only looks long! That’s because we’ve included two methods for cooking the spaghetti squash to give you options, so you can choose the one that works best for you. And don’t forget, it’s easy to prep it ahead for either a full-on reheat and eat (or minimal cooking meal) later in the week.
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Creamy Chicken Spaghetti Squash with Asparagus
- Prep Time: 15 mins
- Cook Time: 45 mins
- Total Time: 1 hour (includes 30 mins inactive cook time)
- Yield: Serves 4-5 1x
- Cuisine: Whole30, Dairy-free, Paleo

Ingredients
- 1 medium spaghetti squash (about 2 ½ pounds)
- 6 strips uncooked bacon, chopped
- 2 cups cubed cooked chicken breast (about 8 ounces)
- 2 cloves garlic, peeled and minced
- 8 ounces raw asparagus, woody ends trimmed, cut into ½-inch pieces
- ¼ cup chopped sun-dried tomatoes, soaked in warm water and drained
- ¾ cup raw cashews
- 2 ½ cups boiling water
- 1 Tbsp + 1 tsp. nutritional yeast
- 1 Tbsp. lemon juice
- ½ tsp. salt + more to taste
- ¾ cup unsweetened almond milk (or other non-dairy milk of choice)
- ¼ cup fresh chopped fresh parsley
- Salt and Pepper to taste
Instructions
To make spaghetti squash in the oven:
- Preheat oven to 400℉
- Trim both ends from spaghetti squash with a large knife. Cut the squash in half then cut each of the halves in half again, this time lengthwise (i.e. cut into quarters) or cut the squash into rings if you want longer, more spaghetti-like strands.
- Place the spaghetti squash pieces cut-side down on a baking sheet.
- Bake 25-35 minutes or until tender when pierced with a fork.
- Use a fork to carefully remove strands of squash to a bowl. Cover bowl with a plate to keep warm.
To make spaghetti squash in the Instant Pot:
- Trim both ends from spaghetti squash with a large knife. Cut the squash in half then cut each of the halves in half again, this time lengthwise (i.e. cut into quarters) or cut the squash into rings if you want longer, more spaghetti-like strands.
- Place rack in the bottom of the Instant Pot. Add 1 cup water to the bottom of the inner pot.
- Arrange squash pieces on rack so that they do not interfere with lid.
- Lock lid into place and select ‘High Pressure’ and cook for 12-14 minutes (depending on the size of the squash).
- When cook time is up, flip vent valve to ‘venting’ position to ‘quick release’ the pressure. Check squash for doneness by piercing with a fork (should be tender). Carefully remove the lid and use a fork to carefully remove strands of squash to a bowl. Cover bowl with a plate to keep warm or cool slightly before
To make the sauce:
- Place cashews in a small bowl and cover with boiling water. Place a plate over the bowl to cover and allow to rest for 30 minutes while you prepare the squash and trim the asparagus.
- Drain cashews and place in the canister of a high-power blender.
- Add nutritional yeast, half of the minced garlic, lemon juice, ½ tsp. salt, and almond milk.
- Blend on high for 2 minutes. Taste and adjust salt as needed. Set sauce aside.
To pull it all together:
- Place a large skillet over medium-high heat. Add chopped bacon and cook, stirring occasionally until crisp. Remove bacon to a paper towel-lined plate reserving about 1 Tbsp. of the fat in the pan.
- Return the pan to medium-high heat then add asparagus pieces. Cook, stirring occasionally, until crisp-tender (about 5-6 minutes).
- Add remaining minced garlic and continue to cook another 30 seconds or until fragrant then add spaghetti squash strands and garlic cream sauce to the pan. Stir to combine then gently fold chicken, sun-dried tomatoes, bacon, and parsley into the squash mixture. Reduce heat to medium and allow to heat through, stirring occasionally.
- Remove from heat and season with additional salt and pepper to taste.
Nutrition
- Serving Size: 1/5th recipe
- Calories: 279
- Sugar: 4g
- Sodium: 706mg
- Fat: 12g
- Carbohydrates: 11g
- Fiber: 4g
- Protein: 34g
Pin now, make later!
All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to the source recipe here on The Real Food Dietitians. Thank you!
Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter.
Katie says
Looks great! I really want to try this. I’m allergic to cashews (and almonds, pistachios, peanuts, hazelnuts, macadamia); any other ideas to substitute the cashews? Thanks!
Jessica Beacom says
Hi Katie,
Thanks for reaching out. Given the nut allergies I’d suggest using the ‘cheese’ sauce recipe from this Mac & Cheese recipe and substituting peeled, white potato for the butternut squash that it calls for. This would give you the closest approximation to this sauce but without the nuts. I hope that helps!
Manda says
Great question!! I have this same problem at my house too. Will try the cheese sauce!
Cathy Davis says
The dish looks delectable, but I am gluten free (I have an extreme intolerance but am not celiac). I was told that yeast is a no-no, so if I don’t use the yeast will it diminish the flavor significantly. I am also intolerant to casein so dairy is out too.
Jessica Beacom says
Hi Cathy,
This recipe is dairy-free and nutritional yeast is naturally gluten-free (and there are some brands like this one that are tested and verified to be such). However, if you’re looking to avoid it I completely understand though honestly, I’ve not made the recipe without it. I know the sauce will turn out great texture-wise but it likely won’t have that cheesy, umami (savory) flavor that the yeast imparts. You could increase the lemon juice a bit and add a dab of dijon mustard or a dash of gluten-free worcestershire sauce to see if that gives you the same effect. We’d love to hear what you come up with if you decide to give it a try.
Bonnie says
Question! I might be misreading the recipe, but where does the peeled glove of garlic go? I see where the minced is added twice, but not the clove.
Jessica Beacom says
Hi Bonnie,
You’re not reading that wrong, that was our mistake. The clove of garlic should not have been in the recipe so I’ve updated it to reflect this. You’ll just need the two cloves, minced. Thanks and sorry for the confusion.
Stefanie says
Can you please provide the nutritional information for fat content? I’m trying to watch my fats. Thanks so much in advance for your reply! Love you guys recipes!
Stacie Hassing says
Recipe has been updated 🙂
Cathy Weaver says
This was so much tastier than I expected! I kept telling my two twenty something sons that tonight’s dinner was going to be a total experiment. I used the bacon, but I cooked boneless chicken thighs in the pan after cooking the bacon instead of the premade strips (I’ve never liked any type of prefab chicken)
We were all a little skeptical of the sauce – nuts? yeast? But how delicious it was!!!
Sons wanted it over pasta. I had it with the spaghetti squash – I’m convinced mine was better! I had it for lunch today at the office and people were asking me what it was – so yummy!
★★★★★
Stacie Hassing says
Love hearing this and so happy to hear you enjoyed the recipe. Thank you for giving it a chance 🙂 Also, sounds like a winner for the entire family! #winning
Julie says
How much does it change the favor to omit the nutritional yeast?
Stacie Hassing says
It will change the flavor a little bit but it will still taste absolutely delicious without! You could always add a touch more garlic to make it an extra garlicky sauce (if you like garlic that is). Enjoy!
Lauren says
I think I have only ever left one comment total on any blog or website…but I HAD to comment here to say that this dish is AMAZING. It was absolutely delicious and I will be making it again within a week. Even my 10-year old niece, who is the pickiest eater I know, devoured hers. My three year old also practically licked his plate.
Thank you for all you do. This is the website I use more than any other, as you guys consistently crank out healthy, yummy, easy-to-make recipes.
Jessica Beacom says
Hi Lauren,
Thank you SO much! You’ve totally made our day and have reminded us of why we do what we do here. Here’s to many more delicious, healthy meals!
Jess says
Any suggestions to replace the cashews for someone allergic?
Jessica Beacom says
Hi Jess,
If you’re not allergic to macadamia nuts then that’s a great substitution.
Chelsy says
Hi Jessica ! This looks great!
How well will this reheat ? (I’m thinking water logged squash) my hubby won’t eat this and I’m afraid a lot will go to waste !!
Thanks
Jessica Beacom says
Hi Chelsy,
Thanks! I think it reheats wonderfully and doesn’t get soggy. If you have a particularly ‘wet’ squash or you cook it with a moist heat method like the Instant Pot or microwave, I’d recommend squeezing some of the water out before adding the sauce. Alternatively, you can reserve some of the sauce and squash separately and combine them later on when you’re ready to have them for another meal.
Jessica says
Looks amazing! Do I need to use nutritional yeast? Trying to limit the amount of things I buy for recipes.
Jessica Beacom says
Hi Jessica,
You do not need the nutritional yeast though it does give the sauce an umami/savory, cheesy flavor. You can substitute a teaspoon or two of dijon mustard for the yeast, if you’d like.
Margaret says
Excellent! This is delicious ladies! Warm, hearty and comforting. I substituted cauliflower for asparagus since that’s what I had on hand. This one will be on repeat for sure.
★★★★★
Jessica Beacom says
Yay! We’re so glad you loved this recipe. Cauliflower sounds delicious as well.
Megan Oberle says
Oh my gosh. This is SOOOOO good!! I made it for dinner tonight AND it even looked like the picture!!! I’ve never made a cashew based sauce before, it was so easy! Love it!! Thank you!!
Stacie Hassing says
Amazing! Glad you loved this recipe! 🙂
Maya says
This recipe is a winner! My boyfriend and I loved this recipe! It is absolutely delicious. It tastes like pasta with cream sauce. It is healthy, tasty and filling. Thank you!
Stacie Hassing says
AWESOME!
Ann says
Can almond milk be substituted for placing cashews in a small bowl and cover with boiling water and then blending?
Stacie Hassing says
Hi there! We have not tried this recipe with almond milk. However, if you do give it a try, let us know how it turns out!
Emily Peigen says
I made this tonight and it was a hit!!! I have saved this recipe and shared it with friends. I love the flavor of the sauce. Thank you!
★★★★★
Rafaela says
Super delicious and comforting! It was pretty easy to make as well!
★★★★★
Amanda Hunter says
This was awesome!
★★★★★
Sbaker says
What can be substituted for the cashews? We hAve tree nut allergies in the house
Jessica Beacom says
Unfortunately, we haven’t tested this recipe without the cashews. However, we do have a really good nut-free, dairy-free, vegan “cheese” sauce recipe here that relies on vegetables for the creamy texture rather than nuts.
Bruce says
My family loved this recipe. I only skipped the sun-dried tomatoes and yeast because I didn’t have them on hand. The asparagus stayed crisp and the flavors blended well. That was a great plenty of chicken. We topped it with a little shredded Parmesan and served a crusty Italian bread.
★★★★★
Jessica Beacom says
I’m so glad you loved this recipe. Thanks for taking the time to share your review, Bruce!
Cheryl Moffett says
Husband approved!!! It is delicious
★★★★★
Jessica Beacom says
We love when we hear “Husband Approved”!!
Jess says
Do you think you could make a larger amount of the sauce and then freeze it to use later?
Or, if not freeze it, could I make it a couple days ahead of time rather than the night of the meal?
Jessica Beacom says
Hi Jess,
You could do either one. The sauce will keep in the fridge for up to 4 days. If you freeze it, it may separate a bit but warming it gently on the stove while occasionally stirring should bring the sauce back together nicely.
Rachel says
Made the mistake of using flavored almond milk haha other than my own blunder, what a fantastic recipe! It looks beautiful and tastes incredibly good. Have had four leftover servings and I never feel bloated at all afterward, which is a miracle in my world.
Jessica Beacom says
We’re so glad you enjoyed this recipe and feel good after eating it. That’s a huge deal!
Lisa says
I recently made this dish, and I will definitely make it again! Also thank you for making the video. It was is super helpful!
Jessica Beacom says
We’re so glad you enjoyed the recipe and found the video helpful!
Jill says
Absolutely delicious. This reminds me of an alfredo pasta dish but better. Not heavy at all. Will be making this a lot!
★★★★★
Jessica Beacom says
We’re so glad you loved this!
Ashley says
Hi! Have you tried this recipe with zoodles?? I don’t have a spaghetti squash on hand, but I do have zoodles. So I may try those or just stick with regular spaghetti noodles. Thanks! Can’t wait to try!
Jessica Beacom says
Hi Ashley,
This will definitely work with zucchini noodles (or any veggie or noodle you may have on hand!)
Ashley I says
Solid recipe! Great for meal prep and reheated well all work week. Able to pack in the veggies, even added some kale that was about to go bad!
★★★★★
Stephanie Sellman says
This was DELICIOUS! I didn’t want to pay an outrageous price for asparagus, so I subbed it for green beans. AMAZING!
Emily Ploch says
This recipe was amazing! I love the sauce! There are a lot of moving parts, but it was so worth it. My boyfriend and I ate the whole pan!
Nicole says
Made this the other night, and it was a huge hit! “This is a winner” was my husband’s response, and both my 2 and 4 year olds ate it right up. Thank you for such a delicious and nutritious dish. I have been following your site for awhile, I am not good at leaving comments, but definitely wanted to on this one.
★★★★★
Jessica Beacom says
Thank you!! We appreciate you taking the time to leave a comment (which we know is hard when you’re chasing littles). We are so happy to hear that your family loved this recipe.
Nicole says
Can roasted cashews be substituted for raw ones?
Jessica Beacom says
You can use roasted cashews if that’s what you have on hand but you’ll want to soak them a little longer so that they get really creamy when you blend the sauce.
ReneeGeorge says
Hi, I would love to try this recipe tonight but don’t have the cashews. Would raw walnuts be an acceptable substitution? And if so would I soak them just like the cashews?
Jessica Beacom says
You can certainly make this with walnuts instead of cashews.
Renee George says
Thank you so much for the fast reply, the prep work is already in progress. I can’t wait to try it!
Sammy says
When I blended the sauce, it was gritty. Is this normal? Is it supposed to be smooth?
Jessica Beacom says
The sauce should be very smooth when blended. Did you soak the cashews in hot water for 30 minutes before blending? Were the cashews raw or roasted? What type of blender did you use?