chicken parm

Chicken Parmesan was hands down my favorite dinner recipe up until I learned I had Colitis and had to ban dairy and grains from my diet. Once I switched to the Paleo diet to ease my symptoms, I made several new chicken dishes but they just weren’t cutting it.

A few summers ago, I was shopping at a local farmers market back home in Connecticut with my mom when I stumbled upon a huge basket of spaghetti squash. Naturally, I took the opportunity to buy a few and that night made chicken with a side of spaghetti squash. It dawned on me soon after I began eating that I should just combine the two, while also using my homemade marinara recipe, to recreate my chicken parmesan recipe (minus the cheese). Bingo!  

If you are also avoiding dairy and grains but craving a variation of an Italian favorite meal, this is a must try


Dairy-Free Chicken Parm Spaghetti Squash
A variation of a favorite Italian dinner dish.
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  1. Sauce
  2. 1 can organic, sugar-free tomato sauce
  3. 1 tbsp tomato paste
  4. 1 tsp sea salt
  5. 1 tsp ground pepper
  6. 1 tbs freshly chopped basil
  7. 3 cloves of garlic, minced
  8. 1/2 tbsp olive oil
  9. "Pasta"
  10. 1 medium sized spaghetti squash
  11. 3 tbsp water
  12. Filling
  13. 1 lb. free range chicken breast
  14. 1/2 tsp salt
  15. 1/2 tsp ground pepper
  16. 1/2 tbsp fresh chopped basil
  1. Preheat oven to 350 degrees F
  2. On a baking sheet, lay out chicken breasts, sprinkle with sea salt, fresh ground pepper, and basil
  3. Cook the chicken for 25 minutes, remove from oven and place aside
  4. Put minced garlic in a pan with 1/2 tbsp olive oil and cook on medium heat for about 1 minute or until slightly browned
  5. Pour in 1 can tomato sauce, 1 tbsp tomato paste, salt, pepper and basil and bring to a slight boil
  6. Turn heat down to low, cover and cook (stirring occasionally) for the remainder of the time
  7. Increase the oven temperature to 375 degrees F once chicken is removed from oven
  8. Cut the squash in half lengthwise
  9. Remove the seeds and pulp with a spoon
  10. Place squash cut side down on a baking sheet and sprinkle with water around the squash
  11. Roast the squash for 30-40 minutes or until tender
  12. When the squash is done and cool enough to handle, flip both sides cut side up and scrape the inside with a fork to shred the squash into spaghetti strands (see picture above)
  13. Cut chicken into bite-sized pieces and spread over spaghetti squash
  14. Finish with drizzling marinara sauce
  15. Enjoy!
Thrive by Food

Dairy-Free Chicken Parm With Spaghetti Squash






Kristin Thomas is a health coach and Functional Diagnostic Nutrition Practitioner specialized in helping women with hormone, digestion, and autoimmune health concerns. Having gone through these health challenges herself, she now helps clients find their own path to complete wellness through practical and natural diet and lifestyle changes.





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