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Chicken Thighs & Spaghetti Squash Meal Prep

Yogurt marinated boneless chicken thighs recipe with roasted spaghetti squash.

This recipe is , , with main ingredient
chicken meal prep with baked spaghetti squash

Chicken Meal Prep

Chicken is one of the most versatile dishes. When it comes to meal prep, chicken is a must-have. It takes less time to cook than any other meat.

If you’re searching for super creative meal prep recipes chicken, then you have landed on the right recipe. This chicken meal prep takes less than 15 minutes to prep. Plus, my low-calorie chicken meal prep is ideal for weight watchers!

This chicken meal prep recipe yields 5 servings. You can prep the meal on a lazy Sunday and enjoy it for the rest of the week!

I love prepping my meals in advance. It saves me all the time thinking about chicken meal ideas for the rest of the week. Plus, when I have a healthy meal tucked away in the freezer, I’m less inclined to order in and I stay on track with my healthy eating goals.

Other Meal Prep ideas that you can try out are Curry Spiced Meal Prep and Low Carb Meatloaf and Veggies

Boneless Chicken Thigh Recipes

There are tons of boneless chicken thigh recipes on the internet. That’s because chicken thigh recipes are easier to cook. And most people prefer chicken thighs for their juicer and crunchy taste.

In this chicken meal prep recipe, you can either freeze your chicken after marinating or after frying them. Depends on how you like your meal prep.

You can create boneless chicken thigh recipes with both dry and wet marinades. In this recipe, I am using both! The wet marinade is very easier to prepare. Just pop all the ingredients in the yogurt bowl. Yogurt in the marinade will make your chicken even juicer and softer!

You can also use the marinade as a dipping sauce later on. This dip tastes very well with the spaghetti squash. Once you marinade the chicken, leave it for at least 20 minutes to let it work its magic.

Before transferring the chicken to the frying pan, remove the marinade from the chicken. This will prevent your chicken from burning. Plus, it will give you a crispy outside and a juicy inside. As always, I keep the salt for the last to prevent my chicken from drying out during the cooking process.

Baked Spaghetti Squash

We all know baked spaghetti squash isn’t really your traditional pasta, but I think it’s unfair to compare pasta with squash. This roasted spaghetti squash has its own unique cheesy flavor, with a crunch of its own.

The pumpkin seeds add a bit of the surprise and a crunch to this roasted spaghetti squash recipe. Roasting the squash also gives me a bite in this baked spaghetti squash, rather than the soggy mushy flavor you might get when you steam the whole squash during baking.

How to cook spaghetti squash

Before you start cooking spaghetti squash, I suggest you first watch my video below to learn how to cook spaghetti squash to golden perfection.

My method of cooking spaghetti squash will have you thanking me for life eternal. Who knows you might even be coaching your friends on how to cook spaghetti squash! It’s easier and less messy than other bakes spaghetti squash recipes on the internet.


chicken meal prep with baked spaghetti squash

Yogurt Marinated Chicken with Herby Spaghetti Squash

Course: Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour 5 minutes
Servings: 5 meals
Author: Bobby Parrish


For the chicken:

  • 10 boneless & skinless chicken thighs 4 ounces each
  • 1.5 teaspoons each of smoked paprika & cumin
  • ½ cup low sodium chicken broth/stock
  • Zest & juice of 1 lemon
  • 2 teaspoons fresh flat leaf parsley finely chopped
  • Kosher salt
  • Grapeseed oil

For the yogurt sauce/marinade:

  • 1.5 cups non-fat greek yogurt(full fat if keto)
  • Zest of half and juice of 1 lemon
  • 1 clove of garlic finely grated
  • 1 tablespoon fresh flat leaf parsley finely chopped
  • ¼ teaspoon kosher salt
  • Couple cracks fresh black pepper

For the squash:

  • 1 spaghetti squash 3-4 pounds
  • Zest & juice of 1 lemon
  • ¼ cup of finely grated pecorino romano or parmesan cheese
  • ¼ cup fresh herbs like parsley, basil, chives, dill, finely chopped
  • 2 tablespoons pepitas or walnuts roasted if desired
  • ½ a thinly sliced red chile or a pinch of red pepper flakes
  • Kosher salt
  • Few cracks fresh black pepper
  • Grapeseed oil


  1. Pre-heat oven to 400 degrees F. Carefully cut the spaghetti squash in half from top to bottom. Watch the video below to see how I SAFELY do this. Scoop out all the seeds and place the squash cut side up on a sheet tray. Season the inside of the squash with 2 total teaspoons of oil, a generous pinch of salt, and a few cracks of pepper. Roast in the oven for 65-75 minutes, or until a small knife can pierce the squash and come out with ease. If it still feels hard or the knife doesn’t come out easily, cook it another 10-15 minutes. Remove from oven and let squash cool down.
  2. While the squash is cooking, season the chicken thighs with cumin and smoked paprika on both sides, set aside. Make the yogurt marinade by combining all of the ingredients in a medium size bowl and check for seasoning. The flavor should be bright and tangy from the lemon and have a mild garlic taste, so adjust accordingly. Save ½ cup of marinade to use as a dipping sauce later. Place the spice rubbed chicken in a large zip top bag along with the remaining marinade. Squeeze the air out, and massage the chicken making sure it’s well coated in the marinade. Let sit at room temperature for 20 minutes or refrigerate for up to 2 hours.
  3. When time to cook, wipe all of the marinade off the chicken and season both sides with a generous pinch of salt. Pre-heat a large cast iron pan over medium-high heat with 2 teaspoons of oil. Cook half of the chicken in the pan for 5 minutes, flip and cook another 5 minutes. Remove the chicken from the pan repeat this process with the second batch. Once the chicken goes in the pan, don’t touch it until it is time to flip, otherwise you wont get a nice crust. Once the second batch is done, remove from the pan and lower the heat to medium. Add the chicken stock, lemon zest, and juice to the pan and let it cook for 3 minutes. Turn the heat off, add the parsley, and mix well. Pour the pan sauce over the cooked chicken and set aside.
  4. To finish the squash, use a fork the pull the squash into strands of spaghetti and place them in a large bowl. To see how to do this, watch the video below. Season the pulled squash with the grated cheese, lemon zest and juice, nuts, herbs, sliced chile, ¼ teaspoon salt, and a few cracks of pepper. Mix very well and check for seasoning. You may need more cheese or lemon juice.
  5. Plate the chicken with the squash and use the leftover yogurt as a dipping sauce, enjoy! The chicken and squash will last in the fridge for 5 days or you can freeze the chicken for 2-3 months. The squash will not freeze well, it gets watery and mushy. When time to re-heat, take the lid off the container, cover with tin foil, and reheat in a 400 degree F oven for 10-12 minutes. If re-heating in the microwave, take the lid off, cover with a wet paper towel, and make sure not to re-heat too long or the chicken will dry out.

Recipe Notes

385 calories per meal
13.8 grams of fat per meal
11 grams of carbs per meal
54.2 grams of protein
2 grams of fiber per meal

2 thoughts on “Chicken Thighs & Spaghetti Squash Meal Prep”

  1. The Spaghetti Squash recipe here has become a staple in my dinners! This recipe with the chicken was AMAZING, and i’ve since had the Spaghetti Squash with turkey meatballs & pasta sauce which was also bomb! Spaghetti Squash is difficult to find in Adelaide, Australia – but if you can find it where you are give it a go and i bet you’ll be hooked!!

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