Some of the best meals come from cooking with what’s on hand — especially when what’s on hand is real, seasonal food that supports your gut and tastes incredible.
This stuffed spaghetti squash came together one night when I had chicken, a few just-ripe heirloom tomatoes, and some kale that needed to be used. I’ve lived with Crohn’s Disease for over 20 years, and meals like this — simple, nourishing, deeply satisfying — are how I’ve kept inflammation down and joy in the kitchen.
I wanted the tomatoes to be the star, so I used just a little kale to add color and balance to the flavors. The squash was roasted until golden and sweet — roasting brings out its best texture and flavor. I used only a light sprinkle of Parmesan — just enough to enhance the dish without overpowering the freshness. A little goes on the squash before baking, and the rest is saved for topping, along with fresh basil just before serving.
Why I Love This Recipe
- It’s SCD-friendly, gluten-free, grain-free, and made with real, whole food.
- Roasted spaghetti squash creates a naturally sweet and tender base.
- The tomato filling is fresh, rich, and quick to prepare.
- Minimal cheese, lots of flavor — and very easy to adjust based on what’s in your kitchen.
A Note About Tomatoes
You can use any variety of tomatoes you have on hand, but I recommend flavorful types like heirloom, Roma, or tomatoes on the vine. A mix is great too. The key is to choose ripe, juicy tomatoes — they’re the foundation of the sauce, and their flavor makes a difference.
Ingredients
(Serves 2)
- 1 medium spaghetti squash, halved and seeds removed
- 1 lb raw chicken breast or thighs, diced
- 2–3 ripe tomatoes, chopped (heirloom, Roma, or vine-ripened recommended)
- 3 cloves garlic, minced
- About 1 to 1½ cups kale, chopped (spinach can be used — see tips below)
- 1 tsp Italian herb blend (I used a mix of oregano, basil, sage, parsley)
- Sea salt and a generous amount of black pepper
- Olive oil
- 1/4 cup freshly grated Parmesan, divided (plus more for serving)
- A handful of fresh basil, sliced into ribbons
Step-by-Step Instructions
1. Roast the Spaghetti Squash
- Preheat oven to 400°F.
- Drizzle squash halves with olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
- Roast for 35–40 minutes, or until just fork-tender and golden at the edges.
In a rush? Cook the squash in the microwave (8–12 minutes) or Instant Pot (7 minutes with 1 cup water). Roasting gives the best flavor and texture.
2. Cook the Chicken and Tomato Mixture
While the squash is roasting:
- Heat olive oil in a large skillet over medium heat.
- Add diced chicken and cook until nearly done, about 6–8 minutes.
- Stir in garlic and sauté for 30 seconds.
- Add chopped tomatoes and Italian herbs. Simmer for 5–7 minutes, until tomatoes soften and the mixture thickens slightly.
- Add the kale and cook for 3–4 minutes, just until it wilts.
- Season generously with black pepper and sea salt to taste.
- Remove from heat.
3. Stuff the Squash & Bake
- Once the squash is done and cool enough to handle, gently fluff the strands with a fork but leave them inside the shells.
- Sprinkle a little Parmesan directly onto the fluffed strands.
- Spoon the chicken and tomato mixture evenly into each squash half.
- Top with the remaining Parmesan.
- Return to the oven and bake at 375°F for 10–15 minutes, until hot and bubbling.
4. Finish and Serve
- Right before serving, top each half with fresh basil ribbons and a little extra freshly grated Parmesan, if you like.
- Serve directly in the squash shells or scoop into bowls.
Variations & Substitutions
- Vegetarian version: Use cooked white beans (navy or cannellini) in place of the chicken. Be sure they’re SCD-legal and properly prepared.
- Seafood option: This dish is also wonderful with shrimp — sauté quickly and add in place of chicken.
- No kale? Use spinach, but only cook it for 1–2 minutes at the end.
- Want it cheesier? Feel free to increase the Parmesan or stir in a bit of SCD-legal farmer’s cheese before baking.
Gut-Healing Benefits
This recipe supports digestion with:
- Prebiotic fiber from spaghetti squash and kale
- Lycopene and antioxidants from cooked tomatoes
- Garlic and herbs that support the microbiome
- Lean protein from chicken
- 100% free of grains, gluten, refined starches, and processed ingredients
It’s completely aligned with the Specific Carbohydrate Diet (SCD) and great for those managing Crohn’s, IBD, or healing the gut naturally.
I’d Love to Hear From You
Did you try this with shrimp or beans? Did you add extra cheese or keep it light like I did?
Let me know how it turned out — I’d love to hear how this shows up in your kitchen. Tag me on Instagram @HappyGutForLife or leave a comment on the blog. Your feedback helps keep these recipes real and grounded in everyday life.
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Stuffed Spaghetti Squash with Chicken, Heirloom Tomatoes & Kale
Equipment
- 1 Large Knife for cutting spaghetti squash
- 1 Spatula
- 1 fork for separately spaghetti squash strands
Ingredients
- 1 medium spaghetti squash
Chicken Tomato Kale Sauce
- 1 lb chicken breast Diced into cubes
- 2 – 3 medium tomatoes Diced -should be 1 to 1 1/2 cups chopped tomatoes
- 3 cloves garlic Minced
- 2 cups kale Chopped
- 1 tsp ground Italian spices (oregano, basil, sage, parsley)
- salt
- black pepper
- 2 tbsp olive oil
- ¼ cup Parmesan Freshly grated
- ¼ cup fresh basil cut into ribbons
- Extra grated Parmesan for topping
Instructions
Roast Spaghetti Squash
- Preheat oven to 400℉/205℃
- Line baking sheet with parchment paper
- Drizzle squash halves with olive oil, season with salt and pepper, and place cut-side down on a baking sheet.
- Roast for 35 – 40 minutes until fork tender
Chicken and Tomato Mixture
- Heat olive oil in a large skillet over medium heat.
- Add diced chicken and season with salt and pepper.
- Cook until nearly done, about 6–8 minutes. – move chicken around while cooking so all sides cook evenly
- Stir in garlic and sauté for 30 seconds
- Add chopped tomatoes and Italian herbs. Simmer for 5–7 minutes, until tomatoes soften and the mixture thickens slightly.
- Add the kale and cook for 3–4 minutes, just until it wilts.
- Season generously with black pepper and sea salt to taste.
- Remove from heat.
Stuff Squash and Bake
- Once the squash is done and cool enough to handle, gently fluff the strands with a fork but leave them inside the shells.
- Sprinkle a little Parmesan directly onto the fluffed strands.
- Spoon the chicken and tomato mixture evenly into each squash half.
- Top with the remaining ¼ cup Parmesan.
- Return to the oven and bake for 10–15 minutes, until hot and bubbling.
- Right before serving, top each half with fresh basil ribbons and a little extra freshly grated Parmesan, if you like.
- Serve directly in the squash shells or scoop into bowls.
Nutrition
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