⏱ 60 min total

Spaghetti Squash with Chicken & Avocado Pesto

Name: Spaghetti Squash with Chicken & Avocado Pesto
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ medium squash Spaghetti squash; ¼ fruit Avocado; ¼ cup leaves, whole Basil; 1 tbsp Pistachios; ½ tbsp Lemon juice; ½ clove Garlic; ³⁄₁₆ tsp Salt; ⅛ tsp Black pepper; 1 ½ tbsp Olive oil; ¼ lb Chicken breast

Per 1 serving · 605 g · 10 ingredients

Calories

568

28%
of a 2,000 cal day

Protein
31g
21% of calories
Carbs
35g
24% of calories
Fat
36g
55% of calories

Portion

At a glance

One serving of Spaghetti Squash with Chicken & Avocado Pesto (605 g) has 568 calories, with 31 g of protein, 35 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (62% DV), dietary fiber (37% DV) and Vitamin C (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 24%, 27% and 28% of the daily value.

Per 100 g

94cal

low energy density

Protein per 100 cal

5.5g

Net carbs

25g

carbs minus fiber

Fiber

10g

12 g sugar

High in

20%+ of the daily value

Protein62%
Dietary fiber37%
Vitamin C20%
Vitamin E35%
Vitamin K43%
Thiamine30%

Good source of

10–19% of the daily value

Vitamin B1210%
Calcium13%
Zinc19%

Watch

20%+ of the daily value

Sodium24%
Saturated fat27%
Cholesterol28%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 45 min

1
Preheat the oven to 400°F and coat a large rimmed baking sheet with cooking spray.
2
Halve the spaghetti squash lengthwise and scoop out the seeds. Place cut-side down on one side of the prepared baking sheet. Bake until tender, about 45 minutes.
3
Meanwhile, in a food processor, combine avocado, basil, pistachios, lemon juice, garlic, two-thirds of the salt, and half of the pepper. Pulse until finely chopped. Add two-thirds of the olive oil and process until smooth.
4
Ten minutes before the squash is done, toss the chicken pieces with the remaining olive oil, salt, and pepper in a medium bowl. Spread the chicken in an even layer on the empty side of the baking sheet. Return to the oven and bake until just cooked through, about 10 minutes.
5
Using a fork, scrape the squash from the shells into a large bowl. Add the chicken and toss gently to combine. Serve topped with the pesto.

Vitamins & minerals

Amounts for 1 serving (605 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	53 μg	6%
Vitamin C	18 mg	20%
Vitamin D	0 μg	0%
Vitamin E	5 mg	35%
Vitamin K	52 μg	43%
Thiamine	0.4 mg	30%
Riboflavin (B2)	0.3 mg	23%
Niacin	16 mg	98%
Vitamin B6	2 mg	121%
Folate (B9)	108 μg	27%
Vitamin B12	0.2 μg	10%
Pantothenic acid	4 mg	79%
Choline	134 mg	24%

Minerals

Nutrient	Amount	% Daily Value
Calcium	126 mg	13%
Iron	3 mg	32%
Potassium	1,165 mg	25%
Magnesium	108 mg	26%
Phosphorus	360 mg	51%
Zinc	2 mg	19%
Copper	0.4 mg	47%
Manganese	1 mg	34%
Selenium	28 μg	51%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	76 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	494 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	0.1 g	—
Galactose	0.1 g	—
Glucose	0.2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0.1 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	22 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	6 g	—
Proline	1 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	0.2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.4 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 568 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

108min
Walking (3.5 mph)
68min
Cycling (moderate)
47min
Running (6 mph)
80min
Swimming laps

Common questions

How many calories are in Spaghetti Squash with Chicken & Avocado Pesto?

One serving of Spaghetti Squash with Chicken & Avocado Pesto (1 serving) has 568 calories, which works out to 94 calories per 100 g. That is about 28% of a 2,000-calorie day.

Is Spaghetti Squash with Chicken & Avocado Pesto high in protein?

It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Spaghetti Squash with Chicken & Avocado Pesto keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 24% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spaghetti Squash with Chicken & Avocado Pesto?

559 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Spaghetti Squash with Chicken & Avocado Pesto?

12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (605 g)

Calories568

% Daily Value*

Total fat 36g	47%
Saturated fat 5.4g	27%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 559mg	24%
Total carbohydrate 35g	13%
Dietary fiber 10g	37%
Total sugars 12g
Protein 31g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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