This dairy- and gluten-free casserole offers all the comfort of chicken noodle casserole—but with a low-carb twist!
I make a lot of chicken noodle soup in my home. Honestly, I get a little tired of the stuff, but my kids, especially one of my daughters, would go on a hunger strike if I stopped making it. Once in a while, though, I’m able to trick her into trying another soup or something entirely different, like this chicken noodle casserole. The mere fact that “chicken noodle” is in its name is enough for her to dig right in. Lucky for me, she also happens to like spaghetti squash.
Chicken noodle casseroles can typically be heavy on cream and carbs—I’m totally fine with that. But sometimes, I like to enjoy a casserole without feeling like I just ate my weight in noodles. Here, we’re giving it a low-carb makeover courtesy of the spaghetti squash. And instead of the canned stuff, this recipe features a homemade dairy- and gluten-free condensed soup.
Roasting the spaghetti squash gives it a tender, pasta-like texture that I’ve found works perfectly for casseroles. Will it be the same as your standard noodles? Of course not. However, between the creamy sauce and shredded chicken, I don’t think you’ll notice. If you love casseroles but want a healthier option, this recipe is worth considering. Try it for your next dinner or potluck!
Is This Chicken Noodle Casserole with Spaghetti Squash Healthy?
This casserole boasts a good amount of protein from the lean chicken. The spaghetti squash, which is lower in carbs and calories compared to traditional pasta, is a good source of fiber, vitamins, and minerals. Plus, using coconut and almond milk keeps it dairy-free. Those on the paleo diet could enjoy this casserole with a simple swap—just use a paleo-approved topping. A mixture of crushed nuts will do the trick!
Incorporating extra flavor
While this casserole is incredibly delicious as is, there are ways you can tweak it, giving it a tasty twist. Adding sautéed mushrooms and fresh thyme would be lovely, especially if you can source some aromatic porcini or nutty chanterelles. If adding dairy isn’t an issue, some crumbled blue cheese and chopped scallions would lift the flavors beautifully. Sun-dried tomatoes and sautéed spinach (make sure it’s thoroughly drained) are also great additions.
How to Make Ahead and Store
This casserole can definitely be made in advance—after all, it’s a casserole! Prepare the recipe as directed, cover tightly, and refrigerate for up to 2 days before baking. Leftover casserole will keep in the fridge for up to 4 days. Store it in an airtight container to maintain freshness, and reheat individual servings in the microwave or oven until warmed through.
Serving suggestions
This chicken noodle casserole is a meal in itself, but it also goes well with a vibrant Spinach Salad or roasted broccoli. I also love to pair it with Garlic Toast, or if you want to keep the carb count low, Cauliflower Bread is a hearty and nutritious option!
Recipe
Ingredients
For the casserole:
- 2 spaghetti squash medium, halved with the seeds scraped out (about 2 1/2 pounds each)
- 2 teaspoons olive oil
- Salt
- 1 pound raw chicken breast cut into chunks
- 1/2 teaspoon sea salt
- 1/2 cup gluten- and dairy-free crackers crushed (I used Lance Gluten-Free Original)
- Fresh parsley minced (for garnish)
For the homemade condensed soup:
- 1 tablespoon olive oil
- 1 cup onion diced
- 1/2 cup celery thinly sliced
- 1 cup + 1 tablespoon full-fat coconut milk divided
- 1 cup + 1 tablespoon unsweetened almond milk divided
- 1 teaspoon sea salt
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon ground parsley
- 1/4 teaspoon pepper
- 2 tablespoons tapioca starch
Instructions
Prepare the Spaghetti Squash and Chicken:
- Preheat your oven to 400°F and line a large baking sheet with tinfoil or parchment paper.
- Rub the oil on the insides of the spaghetti squash halves and sprinkle with salt. Roast, cut-side down, until fork-tender, about 40 minutes to 1 hour. Set aside to cool.
- Once cooled, bring a medium pot of salted water to a boil. Add the chicken and cook until no longer pink inside, about 12-16 minutes. Set aside to cool.
Making the Homemade Condensed Soup:
- In a large, deep frying pan, heat up the olive oil on medium-high heat. Add in the onion and celery and cook, stirring frequently, until they begin to soften, about 3-4 minutes.
- Add 1 cup of each milk (reserving the rest for later) along with salt, garlic and onion powder, parsley, and pepper. Stir until well mixed, and bring to a boil.
- While you wait for it to boil, whisk the tapioca starch and the remaining 1 tablespoon of each milk together in a small bowl until smooth and lump-free.
- One boiling, pour the tapioca starch mixture in (while constantly whisking so it doesn't clump up!) and boil for 3-4 minutes, whisking continuously, until it really begins to thicken.
- Reduce the heat to medium and simmer, whisking frequently, until very thick (just a little thinner than condensed soup), about 10-12 minutes.
Assembling the Casserole:
- Preheat your oven to 350°F.
- Scrape the spaghetti squash into a large kitchen towel. You should have about 8 packed cups. Wrap the squash in the towel and wring out as much moisture as possible, then place it into a large bowl.
- Shred the chicken (you should have about 2 very packed cups) and add it into the bowl along with the remaining 1/2 tsp of salt.
- Pour in the homemade condensed soup and mix everything together until well combined. (Using your hands can make this easier, even though it’s a bit messy!)
Baking the Casserole :
- Press the mixture firmly into a large baking dish. Sprinkle the crushed crackers on top, pressing them lightly into the surface of the casserole.
- Bake until the casserole is bubbly, about 45 minutes.
- Let stand for 10-15 minutes to cool, then garnish with parsley and devour!
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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