⏱ 75 min total

Tex-Mex Chicken Spaghetti Squash Bake

Name: Tex-Mex Chicken Spaghetti Squash Bake
Prep time: 15 min
Cook time: 60 min
Total time: 75 min
Yield: 1 serving
Ingredients: ¼ medium squash Spaghetti squash; ¼ tbsp Olive oil; ⅛ medium Onion; ⅛ tsp Garlic powder; ¼ medium Green bell pepper; ¼ tsp Salt; ¹⁄₁₆ tsp Paprika; ⅛ tsp, ground Cumin seed; ¹⁄₁₆ tsp Chili powder; ⅛ tsp Onion powder; ⅛ cup Sweet corn; ¼ fruit Avocado; 4 oz Chicken breast; ¼ medium whole Tomatoes; 1 oz Cheddar cheese

Per 1 serving · 688 g · 15 ingredients

Calories

522

26%
of a 2,000 cal day

Protein
37g
27% of calories
Carbs
40g
29% of calories
Fat
26g
43% of calories

Portion

At a glance

One serving of Tex-Mex Chicken Spaghetti Squash Bake (688 g) has 522 calories, with 37 g of protein, 40 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (75% DV), dietary fiber (40% DV) and Vitamin C (49% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 39%, 41% and 37% of the daily value.

Per 100 g

76cal

low energy density

Protein per 100 cal

7.2g

Net carbs

29g

carbs minus fiber

Fiber

11g

15 g sugar

High in

20%+ of the daily value

Protein75%
Dietary fiber40%
Vitamin C49%
Vitamin E22%
Thiamine23%
Riboflavin (B2)37%

Good source of

10–19% of the daily value

Vitamin A15%
Vitamin K19%

Watch

20%+ of the daily value

Sodium39%
Saturated fat41%
Cholesterol37%

Ingredients

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

Directions

Prep 15 minCook 60 min

1
Roast the spaghetti squash on a baking sheet at 375°F for about 45 minutes, or until tender when pierced with a fork.
2
Meanwhile, warm olive oil in a medium pan and cook the onions and garlic powder. When the onions are almost translucent, add the green pepper and chicken, cooking for 8-10 minutes or until chicken is cooked all the way through. Set aside.
3
When done cooking, shred the squash and set aside in a large bowl. Keep the shells to bake in, or discard them and use a casserole dish instead.
4
Add spices, corn, tomato, green pepper, onion, and chicken into the shredded spaghetti squash. Mix until just combined.
5
Place the mixture in a casserole dish or in the squash shells. Sprinkle with cheese, cover with foil, and bake in the oven for 10-15 minutes at 375°F. Serve with diced avocado.
6
Divide into 4 portions and enjoy.

Vitamins & minerals

Amounts for 1 serving (688 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	136 μg	15%
Vitamin C	44 mg	49%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	22%
Vitamin K	22 μg	19%
Thiamine	0.3 mg	23%
Riboflavin (B2)	0.5 mg	37%
Niacin	16 mg	101%
Vitamin B6	2 mg	116%
Folate (B9)	124 μg	31%
Vitamin B12	0.5 μg	20%
Pantothenic acid	4 mg	82%
Choline	147 mg	27%

Minerals

Nutrient	Amount	% Daily Value
Calcium	310 mg	31%
Iron	2 mg	31%
Potassium	1,287 mg	27%
Magnesium	119 mg	28%
Phosphorus	488 mg	70%
Zinc	3 mg	27%
Copper	0.3 mg	31%
Manganese	1 mg	30%
Selenium	36 μg	65%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	120 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	579 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	15 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0.1 g	—
Leucine	3 g	—
Lycopene	791 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	11 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	81 μg	—
Serine	1 g	—
Starch	1 g	—
Sucrose	0.3 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	1 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 522 calories

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

99min
Walking (3.5 mph)
63min
Cycling (moderate)
43min
Running (6 mph)
73min
Swimming laps

Common questions

How many calories are in Tex-Mex Chicken Spaghetti Squash Bake?

One serving of Tex-Mex Chicken Spaghetti Squash Bake (1 serving) has 522 calories, which works out to 76 calories per 100 g. That is about 26% of a 2,000-calorie day.

Is Tex-Mex Chicken Spaghetti Squash Bake high in protein?

It provides a solid 37 g of protein per serving (75% of the 50 g daily value), but protein supplies only 27% 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 Tex-Mex Chicken Spaghetti Squash Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tex-Mex Chicken Spaghetti Squash Bake?

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

How much sugar is in Tex-Mex Chicken Spaghetti Squash Bake?

15 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 (688 g)

Calories522

% Daily Value*

Total fat 26g	33%
Saturated fat 8.2g	41%
Trans fat 0.3g
Cholesterol 112mg	37%
Sodium 898mg	39%
Total carbohydrate 40g	15%
Dietary fiber 11g	40%
Total sugars 15g
Protein 37g

* 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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