Lightened Up Chicken Parmesan Pasta
An Italian classic lightened up and made Paleo. Replacing the pasta with spaghetti squash and sautéing the chicken with almond flour as opposed to frying lightens up this meal while remaining moist & full of flavor. This low calorie dish will soon become a regular dinner in your household.
For the Chicken
  • 5 boneless skinless chicken breasts, pounded thin
  • ½ cup almond flour (sub oat flour if allergic to nuts)
  • 1 tbsp extra virgin olive oil
  • 2 egg white
  • 2 tbsp parmesan
  • sea salt & pepper to taste
For the Spaghetti Sauce
  • 1 24 oz can fire roasted crushed tomatoes
  • 1 tsp Italian seasoning
  • 1 tbsp parsley
  • 2 tbsp minced garlic
For the Spaghetti Squash
  • 1 large spaghetti squash
  • salt & pepper to taste
  • extra virgin olive oil spray
For the spaghetti squash
  1. Preheat oven 425 degrees
  2. Slice spaghetti squash in half & remove seeds
  3. Spray with extra virgin olive oil cooking spray then salt & pepper
  4. On a baking sheet lined with parchment paper, place squash flesh facing down
  5. Cover squash with tin foil
  6. Roast in the oven 40-45 minutes
For the Chicken
  1. After the squash has been cooking ~20 minutes, begin cooking the meal.
  2. Prepare one bowl with egg whites
  3. Prepare a second bowl with flour, sea salt & parmesan
  4. Heat a large saute pan on stove with extra virgin olive oil to medium heat
  5. Place prepared chicken in egg white bowl then move to flour bowl coating chicken with mixture
  6. Place chicken in pan
  7. Repeat for remaining chicken
  8. Allow to cook 7 minutes or until chicken begins to brown slightly
  9. Flip and allow cook until golden brown
For the Sauce
  1. As the chicken is cooking, heat a large saucepan on the stove to medium-low heat
  2. Add tomatoes, garlic & seasonings
  3. As sauce is cook, remove spaghetti squash from the oven and with a fork shred the squash from the skin
  4. Add squash to the sauce coating well with sauce
  5. Spoon squash with sauce on a plate & top with chicken breast
Makes 5 servings, 350 calories each
*Note* remove foil from spaghetti squash & allow to cool a little before forking the squash flesh from the skin
Nutrition Information
Serving size: 5 Calories: 270 Fat: 11g Saturated fat: 2g Unsaturated fat: 8g Carbohydrates: 12g Sugar: 2g Sodium: 329mg Fiber: 1g Protein: 31g Cholesterol: 76mg
Recipe by Skinny Fitalicious® at