The aroma of tangy buffalo sauce mingles with melted cheese and tender chicken, creating an irresistible symphony that fills your kitchen. This isn't your typical heavy casserole that leaves you feeling sluggish — this is a lighter, more nutritious take on the beloved buffalo chicken spaghetti that's been taking social media by storm. When I first saw those traditional pasta versions flooding my feed, I knew I had to create something that could deliver all that creamy, spicy satisfaction without the carb crash.
After countless testing sessions in my kitchen (and more than a few burnt tongues from taste-testing), I've perfected this buffalo chicken spaghetti squash that brings together the best of both worlds. The naturally nutty spaghetti squash provides the perfect vehicle for that rich, tangy buffalo chicken filling, while blue cheese crumbles add that authentic wing bar experience. What makes this recipe truly special is how the spaghetti squash absorbs all those incredible flavors while keeping things light and satisfying.
This recipe transforms a simple weeknight dinner into something that feels indulgent and special, yet you can feel good about serving it to your family. Whether you're following a low-carb lifestyle, trying to sneak more vegetables into your meals, or simply looking for a healthier way to enjoy those bold buffalo flavors, this dish delivers on every front.
What Makes This Recipe Special
- Low-carb comfort food: All the creamy, spicy satisfaction of traditional buffalo chicken pasta with 75% fewer carbs thanks to nutrient-rich spaghetti squash
- Quick assembly time: While the squash roasts, you can prepare all other components, making this a surprisingly efficient one-dish meal
- Authentic buffalo flavor: Using quality wing sauce combined with cream cheese and butter creates that restaurant-style buffalo experience at home
- Make-ahead friendly: Components can be prepped separately and assembled when ready to bake, perfect for meal planning or entertaining
Ingredients
For the Spaghetti Squash Base
- 1 large spaghetti squash (about 3-4 pounds)
- 2 tablespoons olive oil, divided
- ½ teaspoon salt
- ½ teaspoon black pepper
For the Buffalo Chicken
- 2 pounds boneless, skinless chicken thighs (preferred for moisture and flavor)
- ¾ cup low-sodium chicken broth
- 4 tablespoons unsalted butter, divided
- 1 medium red bell pepper, diced (adds color and crunch)
- 1 cup buffalo wing sauce (Texas Pete Extra Mild recommended)
- 3 oz cream cheese, room temperature
- 4 green onions, thinly sliced
For Assembly
- 1½ cups shredded mozzarella cheese, divided
- ½ cup blue cheese crumbles
Optional "Clean Keto" Wing Sauce
- ½ cup hot sauce (Texas Pete Original)
- ½ cup reserved chicken cooking broth
- 3 tablespoons unsalted butter
- 1 teaspoon erythritol sweetener
Detailed Instructions
Preparing the Spaghetti Squash
- Preheat and prep: Preheat your oven to 350°F. Line a large baking sheet with parchment paper or aluminum foil for easy cleanup.
- Cut the squash safely: Using a large, sharp knife, carefully slice the spaghetti squash in half lengthwise. Start at the top, push the knife through, then rotate the squash to complete the cut. This technique keeps your hands safe while managing this tough vegetable.
- Remove seeds and pulp: Use a large spoon to scrape out all the seeds and stringy pulp from both halves. Don't worry about getting every bit — just remove the bulk of it.
- Oil and season: Brush the cut surfaces generously with 1 tablespoon of olive oil, ensuring even coverage. This helps with browning and prevents sticking.
- Roast: Place squash cut-side down on the prepared baking sheet. Roast for 45 minutes, or until a sharp knife easily pierces the skin. Cooking time varies with squash size, so test for doneness. Set aside to cool.
Cooking the Buffalo Chicken
- Create the poaching liquid: While squash roasts, heat a large skillet over medium-high heat. Add remaining olive oil, chicken broth, salt, and pepper. This gentle poaching method ensures incredibly moist, flavorful shredded chicken.
- Cook chicken: Add chicken thighs to the skillet. When broth begins to boil, reduce heat to medium-low, cover, and simmer for 20 minutes until chicken is fully cooked (internal temperature of 165°F).
- Shred and reserve: Transfer cooked chicken to a large mixing bowl. Shred using two forks or a hand mixer for quick, even results. Strain and reserve the flavorful cooking liquid — you may need it for the optional keto sauce.
Building the Buffalo Sauce
- Sauté vegetables: Return the same pan to medium heat. Add 2 tablespoons butter and diced red bell pepper. Sauté for 5 minutes until softened, scraping up any browned bits from the bottom of the pan. Transfer peppers to the bowl with shredded chicken.
- Create creamy buffalo sauce: In the same pan over medium-low heat, combine buffalo wing sauce, cream cheese, and remaining 2 tablespoons butter. Whisk continuously until smooth and creamy. Don't worry if the mixture looks slightly curdled at first — it will smooth out with whisking.
Assembly and Final Baking
- Shred the squash: Once cooled, use a fork to scrape the flesh of the spaghetti squash into long, noodle-like strands. Add these "noodles" to the bowl with chicken and peppers.
- Combine ingredients: Add the buffalo sauce mixture, 1 cup mozzarella cheese, and green onions to the bowl. Toss everything together until well coated and evenly distributed.
- Transfer and top: Pour mixture into a greased 9x13-inch baking dish, spreading evenly. Top with remaining ½ cup mozzarella and all the blue cheese crumbles.
- Final bake: Bake for 10-12 minutes until heated through and cheese is melted and bubbly. Let rest for 5 minutes before serving.
Chef's Tips for Success
- Choose the right squash: Look for a spaghetti squash that feels heavy for its size with a hard, unblemished rind. Avoid any with soft spots or green tinges.
- Don't overcook the squash: It should be tender but still have some bite. Overcooked squash becomes mushy and won't hold up well in the casserole.
- Make it ahead: You can roast the squash and cook the chicken up to 2 days in advance. Store components separately in the refrigerator, then assemble and bake when ready to serve.
- Control the heat level: Start with less buffalo sauce if you're sensitive to spice — you can always add more. The blue cheese also helps balance the heat.
- Storage tip: Leftovers keep in the refrigerator for up to 4 days and reheat beautifully in the microwave or a 350°F oven until warmed through.
Nutritional Benefits
Compared to traditional buffalo chicken pasta, this version provides significantly more nutrients while reducing empty carbs. Beta-carotene and vitamin C from the spaghetti squash support immune function and eye health. High-quality protein from chicken thighs helps maintain muscle mass and keeps you satisfied longer. Healthy fats from olive oil and cheese support hormone production and nutrient absorption. Reduced refined carbohydrates help maintain steady blood sugar levels and sustained energy. Increased fiber content from the squash promotes digestive health and helps you feel full with smaller portions.
Storage and Serving
Store leftovers covered in the refrigerator for up to 4 days. This dish actually improves in flavor as it sits, making it excellent for meal prep. Serve hot, directly from the oven for best cheese consistency. The casserole can be assembled up to 1 day ahead — just cover tightly and refrigerate, then add 5-10 minutes to the baking time. For individual portions, reheat in the microwave for 1-2 minutes, stirring halfway through.
Final Thoughts
This buffalo chicken spaghetti squash proves that eating healthier doesn't mean sacrificing the flavors you crave. The combination of tender, juicy chicken, creamy buffalo sauce, and the unique texture of spaghetti squash creates a dish that's both familiar and exciting. What I love most about this recipe is how it satisfies that comfort food craving while actually nourishing your body with quality ingredients.
Whether you're serving this for a casual family dinner, bringing it to a potluck, or preparing it for Sunday football watching, it delivers on every level. The best part? Even the most devoted pasta lovers in your family will be asking for seconds. This recipe has become one of my most requested dishes, and I have a feeling it's about to become one of yours too.
The beauty of this dish lies in its versatility and the way it brings people together around the table. It's comfort food that doesn't leave you feeling heavy, and it's healthy eating that doesn't feel like a sacrifice.
Frequently Asked Questions
Q: Can I use chicken breasts instead of thighs?
A: Yes, but chicken thighs provide more flavor and moisture. If using breasts, reduce cooking time to 15-18 minutes and check for doneness to prevent drying out.
Q: What if I can't find buffalo wing sauce?
A: You can make your own by combining ½ cup hot sauce, ½ cup reserved chicken broth, 3 tablespoons butter, and 1 teaspoon sweetener. Heat and whisk until smooth.
Q: How do I know when the spaghetti squash is done?
A: A sharp knife should easily pierce the skin, and the flesh should separate into strands when scraped with a fork. If it's still firm, continue roasting in 10-minute intervals.
Q: Can I make this dairy-free?
A: Substitute the cream cheese with cashew cream or dairy-free cream cheese, use dairy-free mozzarella, and omit the blue cheese. The flavor will be different but still delicious.
Q: Is there a way to reduce the sodium content?
A: Use low-sodium or no-salt-added chicken broth, choose a lower-sodium wing sauce, and reduce or eliminate added salt. You can boost flavor with garlic powder and herbs.
Q: Can I freeze this casserole?
A: Yes, but the texture of the spaghetti squash changes slightly when frozen. Assemble without baking, wrap tightly, and freeze for up to 3 months. Thaw overnight and bake as directed, adding 10-15 minutes to cooking time.
Q: What sides pair well with this dish?
A: A crisp green salad, roasted vegetables like broccoli or Brussels sprouts, or some crusty bread for non-low-carb eaters work beautifully.
Q: Can I stuff this back into the squash shells for presentation?
A: Absolutely! Reserve the roasted shells, fill with the buffalo chicken mixture, and bake as directed. It makes for an impressive presentation at dinner parties.
Glossary of Key Terms
Blue cheese crumbles: Aged cheese with distinctive blue-green veining that provides a sharp, tangy flavor essential to authentic buffalo taste. The pungent flavor balances the heat from the buffalo sauce.
Buffalo wing sauce: A tangy, vinegar-based sauce typically made with hot sauce, butter, and seasonings. Different brands vary in heat level and flavor complexity.
Fond: The browned bits that stick to the bottom of the pan during cooking. These flavorful remnants add depth and richness when incorporated into sauces.
Low-sodium chicken broth: Broth with reduced salt content that allows you to control sodium levels in your cooking while still providing rich flavor and nutrients.
Poaching: A gentle cooking method using simmering liquid that keeps proteins moist and tender. Perfect for chicken that will be shredded.
Room temperature cream cheese: Cheese that's been allowed to warm up outside the refrigerator, making it easier to blend smoothly into sauces without lumps.
Spaghetti squash: A winter squash variety that, when cooked, separates into strands resembling pasta. High in vitamins A and C, plus fiber.
Shredding (meat): Breaking cooked meat into thin, uniform strands using forks or a mixer. This technique maximizes surface area for sauce absorption.
Toss: Gently mixing ingredients with a lifting and folding motion to evenly distribute without breaking delicate components.
Wing sauce consistency: The proper texture for buffalo sauce — smooth, creamy, and able to coat ingredients without being too thick or thin.
Share Your Success!
I'm always thrilled to hear how this recipe turns out in your kitchen! Did your family love the creative twist on traditional buffalo chicken? Were you surprised by how well the spaghetti squash worked as a pasta substitute? I'd love to see your photos and hear about any creative variations you tried.
Drop a comment below sharing your experience, and don't forget to pin this recipe to your Pinterest boards so you can find it easily when that buffalo chicken craving hits! Your feedback helps me create even better recipes for our community of food lovers who appreciate both flavor and nutrition.
Happy cooking, and here's to discovering that healthy eating can be absolutely delicious!