Healthy Chicken Noodle Casserole
This Healthy Chicken Noodle Casserole uses spaghetti squash so it's gluten free and dairy free Homemade condensed chicken soup makes it healthy and creamy
This Healthy Chicken Noodle Casserole uses spaghetti squash so it's gluten free and dairy free Homemade condensed chicken soup makes it healthy and creamy
- 1/2 tsp sea salt
- 1 tsp garlic powder
- salt
- 1 tbsp olive oil
- 2 tsp olive oil
- 1/4 tsp pepper
- 1 tsp onion powder
- 1 tsp sea salt
- 2 tbsp tapioca starch
- 2 medium spaghetti squashes (halved with the seeds scraped out (about 2 1/2 lbs each))
- 1 lb raw chicken breast (cut into chunks )
- 1/2 cup gluten/dairy free crackers (crushed (i used lance gluten free original))
- fresh parsley (minced (for garnish))
- 1 cup onion (diced *)
- 1/2 cup celery (thinly sliced)
- 1 cup + 1 tbsp full fat coconut milk (divided )
- 1 cup + 1 tbsp unsweetened almond milk (divided)
- 1 tsp ground parsley
- Carbohydrate 203.073771841777 g
- Cholesterol 584.640000494226 mg
- Fat 153.829506282147 g
- Fiber 0.143681127872031 g
- Protein 137.439574046346 g
- Saturated Fat 92.7518862488398 g
- Serving Size 1 1 People (2136g)
- Sodium 2793.78020372955 mg
- Sugar 202.930090713905 g
- Trans Fat 7.88261647296103 g
- Calories 2717 calories
Step-by-step
- Preheat your oven to 400 degrees and line a large baking sheet with tinfoil or parchment paper.
- Rub the oil on the insides of the squashes and sprinkle with salt.
- Roast, cut-side down, until fork tender, about 40 minutes to 1 hour. Set aside to cool.
- Once cool, bring a medium pot of salted water to a boil.
- Once boiling, add in the chicken and cook until no longer pink inside, about 12-16 minutes. Set aside to cool.
- In a large frying pan with high sides, heat up the olive oil on medium/high heat.
- Add in the onion and celery and cook, stirring frequently, until they begin to soften, about 3-4 minutes.
- Add in 1 cup of each milk (reserving the rest for later) along with salt, garlic/onion powder, parsley and pepper.
- Stir until well mixed and bring to a boil.
- While you wait for it to boil, whisk the tapioca starch and the remaining 1 Tbsp of each milk together in a small bowl until smooth and lump-free.
- Once boiling, pour the tapioca starch mixture in (while constantly whisking so it doesn't clump up!) and boil for 3-4 minutes, whisking CONSTANTLY, until it really begins to thicken.
- Reduce the heat to medium and simmer, whisking frequently, until very thick - just a little thinner than condensed soup - about 10-12 minutes.
A Healthy Twist on a Comfort Food Classic: My Dairy-Free and Gluten-Free Chicken Noodle Casserole
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Balancing work, kids' activities, and the general demands of daily life often leaves little room for elaborate recipes. That's why I've perfected this Healthy Chicken Noodle Casserole – a dish that's both satisfying and surprisingly simple to make. It’s a healthy twist on a classic comfort food, and it's become a staple in our family dinners.
The secret to making this casserole truly healthy lies in the substitutions. Instead of traditional noodles, I use spaghetti squash, providing a naturally gluten-free and lower-carb option. This adds a touch of sweetness and unique texture without compromising the overall flavor. Then, to make it dairy-free, I create a creamy sauce using a combination of coconut and almond milk, thickened with tapioca starch. This creates a luscious, creamy consistency that rivals any traditional cream-based sauce without the heavy dairy.
Why I Love This Recipe:
- Healthy and Delicious: It's packed with protein from the chicken, and the vegetables provide essential vitamins and nutrients. The squash adds sweetness and fiber, leaving you feeling satisfied without the guilt.
- Gluten-Free and Dairy-Free: Perfect for those with dietary restrictions or sensitivities. Everyone can enjoy this comforting dish!
- Time-Saving: The recipe is designed to be efficient, using simple techniques and readily available ingredients. Even on my busiest weeknights, I can whip this up without feeling stressed.
- Versatile: Feel free to experiment with different vegetables. Adding carrots, peas, or mushrooms can create a new flavor profile.
- Make-Ahead Friendly: You can prepare the sauce and cook the chicken ahead of time, assembling the casserole just before baking. This makes it a fantastic choice for meal prepping.
Beyond the practical benefits, this casserole holds a special place in my heart. It's a reminder of simple family meals and the joy of sharing delicious food with loved ones. The aroma alone fills the kitchen with warmth and comfort, setting a relaxed and happy tone for our evening dinners. It's the kind of dish that brings everyone together, fostering connection and happy memories around the table.
Tips and Tricks for Success:
- Roasting the Squash: Ensure the spaghetti squash is thoroughly tender before scooping out the flesh. This prevents a tough, stringy texture.
- Homemade Chicken Soup: Making your own condensed soup allows for better control over the flavor and ingredients. It's surprisingly easy and tastes far superior to store-bought versions.
- Tapioca Starch: This is crucial for thickening the sauce. Be sure to whisk it in gradually and constantly to prevent lumps.
- Seasoning: Don't be shy with the herbs and spices! Experiment with different combinations to find your perfect blend.
- Garnish: A sprinkle of fresh parsley adds a pop of color and freshness. Consider other garnishes like toasted nuts or seeds for added texture.
This Healthy Chicken Noodle Casserole isn't just a meal; it's a comforting embrace, a testament to the power of wholesome food, and a cherished family tradition. I hope you enjoy it as much as we do! Let me know in the comments if you try it and what modifications you make!
Serving Suggestions:
- Serve with a side salad for a light and refreshing accompaniment.
- Pair it with crusty bread for dipping into the creamy sauce.
- Add a dollop of plain yogurt or sour cream (if not dairy-free) for extra richness.
Variations:
- Add vegetables: Incorporate other vegetables like carrots, peas, or green beans for added nutrition and flavor.
- Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
- Use different herbs: Experiment with thyme, rosemary, or oregano to create different flavor profiles.
- Make it a pot pie: Top the casserole with a flaky gluten-free pie crust for a hearty and comforting meal.
This recipe is more than just a meal; it's a celebration of simple ingredients, family time, and healthy eating. It is a reflection of my desire to bring wholesome, delicious food to my table, without sacrificing flavor or convenience. Try it out – I'm sure it will quickly become a favorite in your home too!
