Why You’ll Love This this Lightened-Up Chicken Spaghetti
This lightened-up version gives you all the creamy, cheesy comfort of traditional chicken spaghetti without the guilt that usually comes with diving face-first into a casserole dish.
You get tender whole wheat pasta, juicy chicken pieces, and plenty of colorful veggies all swimming in that irresistible melted cheese sauce that somehow manages to be lighter but still totally satisfying.
The best part is how the flavors meld together in the oven, creating those perfectly bubbly, golden edges that make you want to grab a fork and forget all about proper portion sizes.
Ingredients List
You’ll need just a handful of simple ingredients to whip up this comfort food masterpiece that won’t leave you feeling like you need to unbutton your pants afterward.
- 6 ounces whole wheat spaghetti
- 1 lb boneless chicken, cooked and cut into small pieces
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 1 (10 ounce) can Ro-Tel tomatoes
- 1 (15 ounce) can corn (frozen may be used)
- 1 (15 ounce) can green peas (frozen may be used)
- 14 ounces Velveeta reduced fat cheese product, cubed
Smart swaps make all the difference here:
- The whole wheat pasta adds fiber and keeps you fuller longer than regular white pasta
- Reduced fat Velveeta cuts calories while still delivering that creamy, melty goodness we’re all craving
- Fresh or frozen veggies work equally well, so grab whatever’s convenient or on sale
- That single tablespoon of olive oil does all the heavy lifting for sautéing without drowning everything in grease
Step by Step Directions
Making this healthier version of chicken spaghetti is straightforward and requires minimal prep work.
- Preheat your oven to 350°F and cook the whole wheat spaghetti according to package directions.
- Heat 1 tablespoon olive oil in a large skillet over medium heat.
- Sauté the chopped onion and green bell pepper in the hot oil until they become transparent.
- Add the Ro-Tel tomatoes, corn, and green peas to the skillet.
- Stir in the cubed reduced fat Velveeta cheese and heat until completely melted, stirring frequently to prevent sticking.
- Mix in the cooked chicken pieces and drained cooked pasta until everything is well combined.
- Transfer the entire mixture to a greased 9 x 13 inch baking dish.
- Bake for 30 minutes or until the sauce begins to bubble around the edges of the pan.
For even better heat distribution and retention during baking, consider using an enameled cast iron Dutch oven instead of a traditional baking dish.
Substitutions and Variations
- Make it gluten-free – Use your favorite gluten-free pasta, though you might want to slightly undercook it since it tends to get mushier in the oven
- Dairy-free version – Nutritional yeast mixed with cashew cream or your favorite dairy-free cheese substitute does the trick, though the texture will be a bit different
- Add some crunch – A topping of crushed crackers, breadcrumbs, or even crushed tortilla chips before baking gives it that satisfying contrast
Additional Things to Serve With This Dish
This hearty casserole practically begs for some lighter sides to balance out all that cheesy goodness.
- Simple green salad – Something crisp and fresh cuts through the richness beautifully, and honestly, you need those greens to feel less guilty about seconds.
- Steamed broccoli or green beans – Basic veggies that won’t compete with the main event but give you that satisfying crunch.
- Garlic bread – Because sometimes you just want to lean into the comfort food atmosphere completely, and who am I to judge.
- Caesar salad – The tangy dressing and crunchy croutons make a nice contrast to all that creamy pasta.
- Roasted asparagus – Toss it with a little olive oil and lemon, and suddenly you’re fancy enough to serve this at a dinner party.
- Cornbread – Keeps the Southern comfort theme going strong, plus it’s perfect for soaking up any extra sauce on your plate.
Cooking Tips & Tricks (Chef’s Notes)
After years of making this dish, I’ve picked up some tricks that’ll save you from the mistakes that turn a perfectly good casserole into a sad, dry mess.
- Don’t overcook that pasta – Cook it just shy of al dente since it’s going back in the oven, because nobody wants mushy spaghetti that falls apart when you try to serve it.
- Save some pasta water – A splash of that starchy goodness helps loosen up the cheese sauce if it gets too thick, and trust me, cheese sauce has a mind of its own sometimes.
- Let the chicken cool before mixing – Hot chicken will make your cheese sauce break and get all weird and grainy, which isn’t the atmosphere we’re going for here.
- Use room temperature cheese – Cold Velveeta takes forever to melt and will leave you standing there stirring like you’re making the world’s most boring soup.
- Mix gently – You want to fold everything together, not beat it into submission, because aggressive mixing turns your beautiful pasta into broken bits.
- Cover with foil if the top browns too fast – Some ovens run hot and will give you a burnt top before the inside gets properly bubbly, which is just rude.
- Let it rest for 10 minutes after baking – This gives the sauce time to set up so it doesn’t run all over your plate like it’s trying to escape.
Nutritional Facts
This lightened-up version cuts calories while keeping all the comfort food satisfaction you’re craving.
- Calories per serving: Approximately 420 calories (based on 8 servings)
- Protein powerhouse: Each serving delivers about 28 grams of protein from the chicken and cheese
- Fiber boost: Whole wheat pasta adds 3-4 grams of fiber per serving compared to regular pasta
- Reduced fat benefit: Using reduced-fat Velveeta saves about 60 calories and 6 grams of fat per serving
- Vegetable content: Each serving provides nearly a full cup of mixed vegetables from the corn, peas, and bell peppers
- Sodium consideration: Contains approximately 800-900mg sodium per serving, mainly from the cheese and Ro-Tel tomatoes
- Carbohydrate content: About 45 grams per serving, with complex carbs from the whole wheat pasta
- Calcium source: Provides roughly 25% of daily calcium needs thanks to the cheese
- Vitamin boost: Bell peppers and tomatoes contribute significant vitamin C and vitamin A
- Iron content: Whole wheat pasta and chicken provide about 15% of daily iron requirements
Fun “Did You Know?”
Beyond all those impressive nutritional benefits, chicken spaghetti carries some fascinating stories that’ll make you appreciate this comfort food classic even more.
I uncovered that this dish originated in Texas during the 1950s, where resourceful home cooks combined Italian pasta with Southern comfort food traditions. The addition of Ro-Tel tomatoes wasn’t accidental—this Texas-born ingredient became a staple because it perfectly balanced heat and flavor.
What’s really interesting is that whole wheat pasta actually contains more protein than regular pasta, boosting this dish’s nutritional profile. Each serving delivers complete amino acids from both chicken and wheat proteins combined.
