Spaghetti Squash Bowl with Ground Chicken, Garlic Oil, and Sautéed Greens

Ingredients

For the Spaghetti Squash

• 1 medium spaghetti squash

• 1 tablespoon olive oil or avocado oil

• Salt and pepper to taste

For the Ground Chicken

• 1 lb ground chicken

• 1 teaspoon olive oil or avocado oil

• 2 cloves garlic, minced

• 1 teaspoon Italian seasoning

• ½ teaspoon sea salt

• ½ teaspoon black pepper

• ½ teaspoon red pepper flakes (optional)

For the Sautéed Greens

• 2 cups spinach (or any green of choice: kale, Swiss chard, arugula, dandelion greens, collard greens)

• 1 teaspoon olive oil or ghee

• 1 clove garlic, minced

• ¼ teaspoon sea salt

For the Garlic Oil Drizzle

• ¼ cup olive oil or avocado oil

• 3 cloves garlic, finely minced

• ½ teaspoon red pepper flakes (optional)

• ½ teaspoon lemon zest (optional)

Directions

Step 1: Roast the Spaghetti Squash

1. Preheat oven to 400°F (200°C).

2. Cut the spaghetti squash in half lengthwise and remove the seeds.

3. Brush with olive oil, and sprinkle with salt and pepper.

4. Place cut-side down on a baking sheet and roast for 35-40 minutes, or until the squash is tender and easily scraped into strands with a fork.

Step 2: Cook the Ground Chicken

1. Heat a pan over medium heat and add 1 teaspoon olive oil.

2. Add the minced garlic and cook for 30 seconds until fragrant.

3. Add the ground chicken and cook, breaking it up, until fully cooked (about 7-10 minutes).

4. Season with Italian seasoning, salt, pepper, and red pepper flakes. Set aside.

Step 3: Sauté the Greens

1. In a separate pan, heat 1 teaspoon oil over medium heat.

2. Add minced garlic and sauté for 30 seconds.

3. Add spinach (or chosen greens) and cook until wilted (about 2 minutes).

4. Sprinkle with salt and remove from heat.

Step 4: Prepare the Garlic Oil Drizzle

1. In a small pan, heat ¼ cup olive oil over low heat.

2. Add minced garlic and cook for 1-2 minutes until fragrant but not browned.

3. Remove from heat and stir in red pepper flakes and optional lemon zest.

Step 5: Assemble the Bowl

1. Scrape the roasted spaghetti squash into strands and place in a bowl.

2. Top with cooked ground chicken.

3. Add a layer of sautéed greens.

4. Drizzle with garlic oil for extra flavor.

Serving Suggestions & Modifications

• Extra Protein: Add an egg on top or mix in hemp seeds for plant-based protein.

• More Flavor: Sprinkle with nutritional yeast for a cheesy taste.

• Crunch: Add toasted nuts or seeds like pumpkin seeds or slivered almonds.

• Other Greens to Try: Broccoli, Brussels sprouts, bok choy, mustard greens, or cabbage.

• Spice it Up: Add chili flakes, smoked paprika, or a squeeze of fresh lemon juice.

Enjoy your nourishing spaghetti squash bowl with fresh, vibrant greens and a rich garlic-infused oil drizzle! 🍽✨

Nutritional Profile & Health Benefits of Spaghetti Squash Bowl

Nutritional Breakdown (Per Serving)

• Calories: 306 kcal

• Protein: 24g

• Carbohydrates: 16g

• Fats: 17g

• Fiber: 3.6g

Health Benefits

1. High in Protein (24g) - Supports Muscle Growth & Repair

• Ground chicken provides a lean source of protein, essential for muscle maintenance, repair, and immune function.

• Helps with satiety, keeping you full longer.

2. Low in Carbohydrates (16g) - Blood Sugar Friendly

• Spaghetti squash is a low-carb, gluten-free alternative to pasta.

• Helps maintain stable blood sugar levels and supports metabolic health.

3. Healthy Fats (17g) - Supports Brain & Heart Health

• Olive oil provides monounsaturated fats, which are anti-inflammatory and heart-healthy.

• Essential for hormonal balance, brain function, and cellular health.

4. High in Fiber (3.6g) - Aids Digestion & Gut Health

• Helps with bowel regularity and gut microbiome health.

• Supports healthy cholesterol levels and reduces inflammation.

5. Rich in Vitamins & Minerals

• Spaghetti squash & spinach: High in vitamin A, C, K, and folate (supports skin, immune system, and bone health).

• Garlic: Contains allicin, a natural compound with antimicrobial and immune-boosting benefits.

• Olive oil: A source of polyphenols, which help combat oxidative stress and inflammation.

Best For:

✔️ Weight Management – High in protein, moderate in healthy fats, and low in carbs.
✔️ Anti-Inflammatory Diet – Rich in antioxidants and heart-healthy fats.
✔️ Gut Health – Supports digestion and microbiome balance.
✔️ Blood Sugar Regulation – Low glycemic impact and fiber-rich.
✔️ Muscle Maintenance & Recovery – High protein supports muscle function.