Spaghetti squash is a wonderful replacement for traditional spaghetti. When cooked, the squash falls apart into strands that resemble spaghetti. Not only does spaghetti squash contain more protein than traditional spaghetti, but it also is lower in calories and carbs. Spaghetti squash also has many health benefits. The yellow vegetable promotes eye and skin health, fights off free radicals, abates inflammation, and promotes cardiovascular health. The puttanesca sauce adds a variety of flavor and spice to this recipe.


Prep Time: 15 Minutes | Total Time: 30 Minutes


  • 1 (3 lb) spaghetti squash
  • 2 boneless, skinless chicken breasts, cut into 3/4-inch pieces
  • 1/4 tsp salt
  • 1/4 tsp ground pepper
  • 3 garlic cloves, minced
  • 1/2 tsp dried oregano
  • 1/2 tsp crushed red pepper flakes
  • 1 (28-ounce) can crushed tomatoes
  • 1/4 cup pitted & quartered kalamata olives
  • 2 tbsp capers
  • 1/4 cup minced flat-leaf parsley
  • Salt and pepper, to taste
  • Non-stick cooking spray


  1. Use a large, sharp knife to pierce holes into the spaghetti squash. Put the spaghetti squash in a glass baking dish and cook in the microwave for about 15 minutes. Turn the squash after 7 minutes and continue cooking.
  2. While the squash is cooking, spray a skillet with zero-calorie cooking spray and set over medium-high heat. Place chicken pieces in skillet with salt and pepper. Cook until cooked through then remove chicken and place aside.
  3. Spray the skillet again with non-stick cooking spray, turn down to medium heat and add garlic, oregano, and red pepper flakes. Cook about 45 seconds, be careful not to burn garlic.
  4. Stir in crushed tomatoes, kalamata olives, and capers, bring to a boil then simmer for 5 minutes.
  5. Stir in cooked chicken and parsley, season with salt and pepper (optional). Divide spaghetti squash between 4 plates and then top with sauce and serve.