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Recipes Cuisine Italian Inspired

Tuscan White Bean & Spaghetti Squash Skillet

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Author:

Erin

Published:

October 14, 2020

Updated:

October 11, 2024

This post may contain affiliate links. Please read my disclosure policy for details.

Time for another Wednesday recipe, friends! This week it’s this amazing Tuscan White Bean & Spaghetti Squash Skillet. As the temperatures drop (even just slightly), skillet meals are my go-to! There’s something about smothering your meal in a yummy sauce that just feels cozy and perfect for fall. This dish is lower carb than a lot of skillet meals thanks to the spaghetti squash, but it still feels hearty thanks to all the goodies packed inside – especially the beans!

I love the cannelini beans in this recipe because they lend a sort of smoky flavor to the dish. Plus they’re hearty enough to give it some “oomph” even though there are no real noodles here! Oh, and if you’re a cheese lover, you’ll probably want to melt some parmesan right into the sauce as you finish cooking the chicken 😉

Enjoy!

4.30 from 17 votes

Tuscan White Bean & Spaghetti Squash Skillet

Prep: 20 minutes mins
Cook: 50 minutes mins
Total: 1 hour hr 10 minutes mins
Servings: 5 servings
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Servings: 5 servings

Ingredients

  • 1 1/4 lb raw chicken breast
  • 1 medium spaghetti squash, (500 grams flesh)
  • 1 15.5 oz can cannelini beans, drained
  • 4 cups kale, trimmed and roughly chopped, (270 grams)
  • 2 oz sun dried tomatoes, sliced
  • 1 1/4 cup light coconut milk
  • 1 cup low sodium chicken broth
  • 1/2 cup dry white wine (I like Sauvignon Blanc)
  • 1/2 medium onion, chopped, (55 grams)
  • 2 tbsp white whole wheat flour, (6 grams)
  • 3 tbsp unsalted butter, (1 1/2 oz)
  • 2 tsp olive oil, (0.33 oz)
  • 4 cloves garlic, minced, (16 grams)
  • 2 tsp Oh My Spice! Lemon Pepper Dill Seasoning
  • 1/2 tsp ground mustard
  • 1/4 tsp red pepper flakes

Instructions

  • Optional (but recommended): Brine chicken breasts for 5-12 hours. Get recipe/instructions here.
  • Pre-heat oven to 400 degrees.  Cut spaghetti squash in half and scoop out seeds.  Rub cut sides with 1 tsp olive oil and season with 1/2 tsp lemon pepper seasoning.  Bake for 35-40 minutes until flesh flakes away easily with a fork.
  • Heat remaining olive oil in a large skillet over medium-high heat. Pound chicken breasts to even thickness (about 1/2-3/4" thick), then season on both sides with salt, pepper, and 1/2 tsp lemon pepper seasoning. Add chicken breasts to skillet and brown on each side for 1-2 minutes, then set aside.
  • Add butter to skillet until melted and hot, then add onion and garlic and sauté until tender. Stir in flour until it is absorbed, then gradually whisk in wine, chicken broth, and coconut milk.
  • Add sun dried tomatoes and remaining spices to skillet. Stir well, then add cannelini beans to the skillet and stir to combine. Return chicken to skillet and spoon sauce over chicken. Lower heat to a simmer for 10-15 minutes until chicken is cooked through. Stir the kale in during the last 5-10 minutes of cooking, then remove from heat.
  • Remove chicken from skillet and allow to rest for a few minutes before slicing. While the chicken rests, add spaghetti squash to skillet and stir until well combined and heated through.
  • Divide into 5 servings and add sliced chicken on top. Top with parmesan cheese before serving, if desired.

Tips & Tricks

Click here or scan the barcode below to log this meal into My Fitness Pal.

Nutrition Information

Calories: 386kcal (19%), Carbohydrates: 27g (9%), Protein: 35g (70%), Fat: 15g (23%), Cholesterol: 85mg (28%), Sodium: 323mg (14%), Potassium: 1189mg (34%), Fiber: 8g (33%), Sugar: 5g (6%)

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About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

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4.30 from 17 votes (13 ratings without comment)

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5 responses

  1. Karena
    February 11, 2024

    5 stars
    I was a little skeptical about how well these flavors would marry and if it was worth the effort but this dish blew us away! Definitely on the rotation in the fall and winter!!

    Reply
    1. Erin
      February 18, 2024

      Thanks so much Karena! Glad you loved it!

      Reply
  2. Kimberly Sierman
    February 18, 2024

    3 stars
    Taste pretty good. The instructions were difficult to follow. I cut the raw chicken into thin slices, to find out I was supose to cook the chicken, than slice. Probably won’t make again.

    Reply
  3. Laura-Lee Huber
    January 3, 2025

    5 stars
    Easy to use and make

    Reply
  4. Space Waves
    April 8, 2025

    5 stars
    Taste pretty good.

    Reply

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Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

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