Comfort food slimmed down

Low Carb Parmesan with Spaghetti Squash

Low Carb Chicken Parmesan with Spaghetti Squash
Every once in a while, I throw in some food that you might have passed in your grocery store, but never really knew what it was or what to do with it. Today is one of those days! Let me introduce you to the amazing spaghetti squash! If you are a low-carb lover, you might as well start calling me your new “bestie”, as this food is the perfect replacement for pasta. (If you’re not certain how to prepare the spaghetti squash, there are tons of online resources to give you the basics). Once you’re all brushed up on the amazingly delicious and healthy spaghetti squash, let’s get to cooking some scrumptious food Italian food—sans the carbs!

Keeping our bodies in shape is hard work…and yes it absolutely does mean making sacrifices when it comes to the foods that we choose to eat! However, the key is to still enjoy the foods that you love by simply recreating them into a healthy version. That’s what I’m here for! I’ll take the guesswork away from you and bring you new recipes each and every week! It’s all about being creative with good-for-you foods! As my trademark proclaims, I will always do my best to deliver to you: 100% Taste, 0% Guilt! It’s all here for you and ready to go. Each Alli’s Slim Pickins recipe provides detailed ingredients, nutritional information, and step-by-step instructions on how to prepare each mouth-watering meal! Come on, let’s make it happen…




(2) 8oz chicken breasts, raw
1 egg white
¼ cup unsweetened almond milk
¼ cup Fiber One cereal
1 TB Italian seasoning herb blend
½ tsp garlic powder
½ cup tomato sauce (w/ approx. 60 calories)
¼ cup low fat mozzarella cheese


2.5 cups cooked spaghetti squash (1 small spaghetti squash)
1 tsp olive oil
¼ cup minced onion
Salt & pepper, to taste

How to Prepare

1. Preheat oven to 350 degrees Celsius. Coat a small baking pan with cooking spray and set aside.
2. Add Fiber One cereal to food processor and blend until breadcrumb like consistency. If you don’t have a food processor, you can put the cereal in a plastic bag and crush with the back of a heavy spoon.
3. Put Fiber One crumbs into a Ziploc bag and add the Italian seasoning and garlic powder. Set aside.
4. In a small bowl, whisk the egg white and almond milk until well blended.
5. Take one chicken breast and dip both sides into egg mixture, and then put into Ziploc bag. Repeat with the other chicken breast. Seal then shake the Ziploc bag until both chicken breasts are even coated with the Fiber One mixture.
6. Place the chicken breasts onto the baking pan and place into preheated oven for 25 minutes, turning once, halfway through cooking.
7. In the meantime, coat a skillet with cooking spray and add 1 tsp olive oil and onion over med-high heat. When onion is tender and slightly browned (approximately 5 mins), add the cooked spaghetti squash.
8. Sauté squash with onion mixture for about 15 minutes. Turn off heat, and let sit in pan.
9. Remove the chicken from the oven and evenly layer half of the tomato sauce then half of the cheese onto each breast.
10. Put back into the oven and broil (you must change oven temperature setting to Broil) for approximately 5 minutes, until cheese is fully melted.
11. Apportion half of the spaghetti squash and one chicken breast onto a plate. Share the other portion with a special someone or save for leftovers tomorrow. YUM! Enjoy!

Per serving (serves 2): 417 calories, 68 grams protein, 16 grams net carbohydrates, 9 grams fat

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at

Allison Frahn

Allison Frahn is an IFBB Figure Pro and ProSupps athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for

Allison is also the creator of OPT all natural water flavors. They are 100% FREE of flavors, dyes, or artificial sweeteners and have ZERO calories. Find out more at

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