Chicken Parsnip Sqoodles
If you’ve been missing pasta, you are going to love this one.
Spaghetti squash has always caught my eye in the grocery store—tucked in among the zucchinis and eggplants, but clearly not quite the same. It almost looks like a pumpkin playing dress-up as a summer vegetable. And the name? Spaghetti squash? It is understandable to be thinking that you’re supposed to spiralize it like zucchini or shave it like cauliflower, but this quirky squash has a surprise up its sleeve.
Once roasted, the insides of a spaghetti squash effortlessly pull into long, golden strands—what I lovingly call Sqoodles (squash + noodles). Although maybe I should have called it Squasta. Either way, to make these “noodles”, there are no fancy tools required. Just a fork, and suddenly you’ve got a steaming pile of veggie “pasta” that makes the perfect base for a comforting, cozy dinner.
Spaghetti squash can be seasonally available in some places— or in my case, if your grocery store decides to reorganize the produce for a couple of weeks, we tried this recipe out with a gluten free pasta with few ingredients . This pasta actually worked well for us to use instead. Of course every individual with histamine intolerance is going to have different thresholds they can consume even day to day, so be sure to keep track of new foods and changes to your diet.
With the parsnip cream sauce, this dish actually reminds me quite a bit of chicken Alfredo. It’s rich, creamy, and deeply satisfying—but without dairy, gluten, or any of the usual suspects that can cause issues for those of us navigating complex food sensitivities. The flavor is hearty but gentle, and if you tolerate it, a finishing drizzle of olive oil and freshly cracked black pepper and oregano really elevates the whole thing. My husband swears by adding a lot of oregano, but I love it just as much without. Start slow as you test different seasonings out— they can be tricky to track!
To make the silky parsnip cream sauce, you’ll need a blender, food processor, hand mixer, or immersion blender. I use diced and boiled parsnips and zucchini blended with ghee (or a tolerated fat). The zucchini helps to add creaminess to the mixture. You can keep the sauce thick or thin it out with water to your preferred texture. If you tried the garlic-infused oil from last month’s recipe, this is a perfect place to use it again—it adds a lovely flavor without causing issues for those sensitive to whole garlic.
All together, this makes a delicious dinner that feels indulgent, but is actually very light and friendly to low histamine, low oxalate, and low salicylate needs.
Whether you’re looking to mix up dinner, impress your friends, or just another way to use up that mysterious squash in your produce basket, I hope this becomes a new favorite for you too.
Let me know in the comments if you give it a try—or if you come up with your own favorite toppings for your Sqoodles!
“He has filled the hungry with good things, and the rich he has sent away empty.”
— Luke 1:53 (NABRE)
Chicken Parsnip Sqoodles
Ingredients
For the “pasta”:
- 1 medium spaghetti squash
- Pinch of salt
For the sauce:
- 1-2 parsnips peeled and chopped
- 1 small zucchini
- 1 tbsp ghee or olive oil if avoiding dairy
- Salt to taste
- Optional: small splash of filtered water
Protein options (pick one):
- 1 lbs fresh chicken breast
OR
- 2 soft-scrambled eggs
Instructions
- Preheat oven to 375°F (190°C).
- Bring Large pot of water to boil for parsnips and zucchini.
Cook the spaghetti squash:
- Cut squash in half lengthwise, scoop out seeds.
- Place cut-side down on a baking sheet with a little water.
- Bake spaghetti squash for 35–40 minutes or until tender. Let cool slightly.
Prepare your Chicken:
- Place from freezer on baking sheet lined with parchment paper
- Bake at 375*F for 45 minutes or until internal temperature is at least 165*F (about 25 min if starting at room temp)
Make the sauce:
- Peel and dice parsnips and zucchini
- Boil parsnip chunks until soft (about 15 min).
- Blend with ghee and a pinch of salt until smooth and creamy.
- Warm gently in a pan before serving.
Assemble the dish:
- Use a fork to scrape out Spaghetti squash after cooled slightly and season “noodles” lightly with salt.
- Toss spaghetti squash with the parsnip sauce.
- Add your protein on top or mix it in.
Optional Add-ons:
- A small drizzle of garlic-infused oil or ghee and sprinkling of black pepper and oregano.
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