Healthy Dinner Recipe
for you

Chicken Tetrazzini

This healthy dinner recipe is delicious and filling. The sauce is more flavorful than some white sauce that is higher in fat and calories. Enjoy this healthy dinner recipe any time of year because you do not have to turn on the oven.

Ingredients for Chicken Tetrazzini recipe

Ingredients for Chicken Tetrazzini recipe

  • 1 ½ C cooked chicken (one large chicken breast or two small chicken
  • breasts) or 1lbs
  • ¼ C onions or about ¼ of a medium onion1 T Olive Oil
  • 3 C spaghetti squash
  • 1 C chicken broth or water
  • 1 T flour
  • 1/2 garlic powder
  • 1/4 t cayenne pepper or chili powder
  • 3 oz Neufchatel cheese (I would recommend Organic Valley Neufchatel - Cream Cheese, Whole Foods Market Neufchatel Fresh Cheese,
    Horizon Organic Neufchatel)
  • 1/2C mozzarella Cheese
  • Salt and pepper to taste


Cut the spaghetti squash in half lengthwise. Remove the seeds and pulp with a spoon.

Cut the spaghetti squash for  Chicken Tetrazzini

Place cut side down in a oven safe dish with half an inch of water. Bake for 40-45 minutes until it tender.

Bake squash for this healthy dinner recipe

Once the spaghetti squash is cooked, use a fork to scrape out the flesh. (It will be stringy like spaghetti or angel hair pasta). Because of the squash, this  dinner recipe has fewer carbs and fewer calories than other pasta dishes.

Scrape out the flesh of squash

  1. Cut a whole onion in half.
  2. Cut the half in half. You will only need this quarter of the onion for the recipe.
  3. Slice the onion into thin slices.
  4. Cut these slices into small pieces. Not all pieces will be the same size.

Slice the onion for Chicken Tetrazzini recipe

In a small bowl, whisk together chicken broth and flour. Mix until smooth.

Pour mixture into a small saucepan and cook over medium heat. When mixture begins to simmer, reduce heat to medium-low.

Add Neufchatel cheese, garlic powder, cayenne pepper or chili powder, mozzarella cheese, salt, and pepper.

Cook the mixture in saoucepan

Simmer while stirring for about 5 minutes. Remove sauce from heat and set aside.

Stiring the sauce for healthy dinner

Dice chicken into small, bite-sized pieces (about 1/2 inch).

Dice chicken for Chicken Tetrazzini recipe

Add olive oil to a large frying pan and cook on medium-high heat. When oil is hot, add the diced onions. Cook onions for 5 minutes or until they are soft and slightly browned.

Add olive oil and cook onions

Add diced chicken and cook until chicken is heated up. Add cooked spaghetti squash.

Add diced chicken and squash

Stir in cheese sauce and cover. Turn off the heat and let the pan set on the warm burner for 5 minutes. Serve garnished with parsley or fresh ground pepper.

Serve garnished with parsley

Healthy dinner recipes - Nutrition information for
Chicken Tetrazzini

Food Calories Fat Protein Carbohydrates Fiber
Chicken Breast (1 lb) 499 6 g (1.5 sat) 0 0 105 g
Onion (1/4 C) 67 0 16 g 2g 1.5 g
1 T Olive Oil 119 13.5 g (2 sat) 0 0 0
Spaghetti Squash (3 C) 225 12 g (1.5 sat) 30 g 6 g 3 g
Chicken Broth (1 C) 38 1 g 1 g 0 5 g
Flour (1 T) 28 0 6 g 0 1 g
Low Fat Cream Cheese – Neufchatel (3 oz) 221 20 g (12.5 sat) 3 g 0 8 g
Mozzarella Cheese (1/2 C) 160 12 g (7 sat) 1g 0 14 g
Total serves 4 1357 64.5 g (30.5 sat) 57 g 8 g 138 g
Per 1 3/4C Serving 339 16 g (7.5 sat) 14 g 2g 34g

Fun and Healthy Add ins and Variations for this Healthy Dinner Recipe

  • To decrease fat in this healthy dinner recipe use fat free cream cheese instead of Neufchatel cheese and 6T Parmesan instead of mozzarella
  • Use shrimp instead of chicken
  • Add broccoli, peas, or green beans (mix frozen veggies into the cheese sauce)
  • Serve with a fresh garden salad
  • Add fresh mushrooms

More healthy dinner recipes here:

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