Low Carb Chicken Enchilada Bowls


And it begins. My attempt to incorporate spaghetti squash into every meal possible. Honestly, I think it really can be used as a carb swap in almost any kind of dish. And I really never even considered using it in a Mexican dish until I was left with some enchilada chicken and cooked spaghetti squash. Wa-la! Low carb, low cal, flavor-loaded enchilada bowls!

This is easy, fun, and healthy. Cook up your chicken ahead of time and just toss it in the sauce right before constructing! Get a large squash, about 6 lbs, and it should easily yield the 6-cups the recipe calls for. Feel free to alter the amount of squash if necessary. It’s only 42 calories a cup!

To cook spaghetti squash, nuke it whole in the microwave for 5 minutes. Slice off the stem end, slice in half length-wise and scoop out insides and seeds. Place cut-side down on a baking sheet sprayed with nonstick spray, and cover with foil. Bake for about 25-35 minutes, until squash skin gives way when poked. Let cool and then scrape out strands. Easy!

If you want to make this into a baked casserole, just place cooked squash in an even layer in a 9×13 inch baking pan sprayed with nonstick spray. Top with saucy chicken, onions, and cheese. Cover with foil and bake until hot and cheese is melted, about 15 minutes. Serve, top with cilantro, and eat!

I just chose to use the microwave method because I made this for myself for dinner and only was warming up one serving. I bet it would be really good if you mix the squash and saucy chicken and then put it into the baking pan, topped with onions and cheese, and baked until melty. Ooooh yes, I think I will try that next time!

Also, have fun and add other goodies to this, if you like. I wanted to add black beans, but somehow forgot those when grocery shopping. I also think canned diced green chilies would be really good mixed in with the chicken mixture.





Low Carb Cheesy Chicken Enchilada Bowls

serves 4

per serving: 232 calories, 5.25g fat, 464mg sodium, 19.75g carbs, 3.5g fiber, 7.5g sugars, 29g protein


1/2 cup red enchilada sauce

1/4 cup fat-free Greek yogurt

12 oz. cooked and shredded skinless chicken breast

6 cups cooked spaghetti squash, hot or reheated

1/2 cup chopped onion

1/2 cup reduced-fat shredded Mexican-blend cheese

1/4 cup chopped cilantro

Optional toppings: fat-free/light sour cream, salsa, hot sauce

Optional add-ins: black or pinto beans, corn, diced green chilies


In a large microwave-safe bowl, combine enchilada sauce and Greek yogurt until uniform. Add chicken and mix well. Microwave until hot, about 4 – 5 minutes.

Place 1 1/2 cups squash in 4 different microwave-safe bowls (or plates), top evenly with chicken, onions, and cheese. Microwave each until cheese is melted, about 1 minute. Top with cilantro and optional toppings.


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