BBQ Chicken Spaghetti Squash Bowls

With game day coming up, I probably should’ve fixed up some appetizers for the blog for those of ya’ll planning to party.  But let’s be real – come Super Bowl time, I’m going to be in my sweats on the couch with my hubby.  Plus, I’ve already got this amazing healthy game-day grub roundup and this tasty Super Bowl snacks roundup already posted.  So instead, I’m sharing this recipe for the people like me who will just be home with the family and want something fun to eat for dinner that night (or any night of the week)!

Introducing… BBQ chicken spaghetti squash bowls. 

I know, I’m on a bit of a spaghetti squash kick lately (I just posted these spaghetti squash taco boats last week).  But I just love it because you get to eat this big ‘ol gigantic portion that makes you feel full, but not with nearly as many calories as most big dishes contain.

In fact, these BBQ chicken spaghetti squash bowls contain just 500 calories.  That’s a totally reasonable for dinner for just about everyone out there.  And they pack in almost 40 grams of protein!  For those of ya’ll who are runners and triathletes reading this, I’m sure you know that the protein in there is ideal for helping with muscle recovery post-workout.

You can also customize this dish to your liking in terms of toppings.  I like to top it with cilantro and cheese a la my photos below, but you can skip that if you’re not a fan of either.  Or you could add some red onions up in there, or maybe a greek yogurt and BBQ crema to top it off.  Whatever floats your boat.

Now, I used a standard bottled BBQ sauce in this recipe, because let’s face it – I know I probably won’t be making it from scratch most nights.  And yes, bottled sauces can be a bit sugary (the brand I used to make this contained 50 calories and 12 g of sugar per 2 tablespoons, and that’s what the nutrition facts in the recipe are based on).  To me, it’s all about the overall balance of my week.  I’m okay with some added sugar here or there, as long as on the whole it stays at a reasonable level in our family’s meals. 

That said, I did a little digging and found a few healthier bottled BBQ sauce varieties that you can search for to try out, which would cut the sugar content of the recipe a little.  I can’t wait to try all three of these! {Note – these are Amazon affiliate links, but you may be able to find these items cheaper at your local grocery store.}

• Bone Doctor’s Carolina Bold Sauce (note this is a more vinegar style BBQ sauce) – 10 calories and 1 g sugar per 2 tbsp serving
• Stubbs Original BBQ Sauce – 25 calories and 4 g sugar per 2 tbsp serving
• Annie’s Naturals Original BBQ Sauce – 35 calories and 4 g sugar per 2 tbsp serving

And of course, if you feel inclined, you can totally make your own BBQ sauce at home for this too.

So if you’re planning to hang home with the family on game day, you can try skipping the BBQ wings and trying these bowls instead.  In addition to the protein, you’ll get vitamins, minerals and fiber thanks to the corn, squash and beans.  It’s a total touchdown!  (haha, see what I did there? 😉 )

Enjoy!

BBQ Chicken Spaghetti Squash Bowls

2017-01-29 15:22:42

Serves 4

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Ingredients

1. 2 spaghetti squash, smaller-medium sized (about 3-4 pounds each)
2. Cooking spray OR 1 tsp + 2 tsp olive oil
3. 1 lb boneless skinless chicken breast
4. 1 1/2 cups water or broth
5. 1/3 cup BBQ sauce + 4 tbsp BBQ sauce
6. 1 cup corn
7. 1 cup black beans
8. 1/4 cup cilantro (optional)
9. 1 cup shredded cheddar (optional)

Instructions

1. Preheat oven to 375 degrees.
2. Slice both spaghetti squash in half. Scoop out and discard the seeds. Spray cooking spray (or rub 1 teaspoon olive oil) on both the inside and outside of the squash, then place cut side down on a baking sheet. Bake for 40-50 minutes, or until a fork easily pierces the outside skin of the squash.
3. Meanwhile, add cooking spray (or 2 tsp olive oil) to a skillet over medium high heat. Season chicken breast with salt and pepper, and add to the hot skillet. Cook for 5 minutes, then flip over. Add water or broth to the pan, and continue to cook chicken for approximately 10-20 minutes, until cooked to an internal temperature of 165 degrees. (Cooking time will vary heavily depending on how thick the chicken breasts are – use a thermometer for best results!).
4. Chop or shred chicken and toss with 1/3 cup BBQ sauce, corn, and black beans.
5. In each cooked spaghetti squash half, use a fork to scrape the inside of the squash, creating spaghetti-like strands. Mix 1 tbsp sauce into each of the four spaghetti squash bowls (using a total of 4 tbsp between all), lightly coating the squash.
6. Top spaghetti squash with chicken, corn & black beans. Add cheddar cheese (optional) and cilantro (optional).

Nutrition Analysis (approximate per serving, includes cheese)

1. 506 calories, 15 g fat, 7 g sat fat, 960 mg sodium, 54 g carbohydrate, 10 g fiber, 21 g sugar, 39 g protein, Vitamin A: 18%, Vitamin C: 26%, Calcium: 32%, Iron: 20%

Notes

1. You can make this a dairy free meal by omitting cheese, and you can make it a vegetarian meal by omitting the chicken and just doing BBQ corn and black beans.

By Snacking in Sneakers

Snacking in Sneakers https://www.snackinginsneakers.com/

Share with me:  What are you doing Super Bowl Sunday?  Will you have your party pants on or will you be loungin’ on the couch?  What are you planning to eat this weekend?  Have you ever tried BBQ chicken with spaghetti squash?

• About
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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian and USAT Level I Triathlon Coach. She specializes in sharing nutrition and fitness tips, as well as recipes, for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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