Chicken Parsnip Sqoodles
This cozy, nourishing dish is perfect when you're craving pasta but need something that’s gentle on your system. Spaghetti squash makes a perfect grain-free, low-oxalate pasta substitute, and the creamy parsnip sauce adds just the right touch of comfort without the need for dairy or high-histamine ingredients. Lightly boiled chicken adds protein while keeping histamine levels low.
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.
Notes
Substitute Chicken with egg by scrambling an egg in a pan while making sauce.
Skip the black pepper and oregano if not tolerated or on a low-salicylate or strict elimination diet.