Healthy Buffalo Chicken Spaghetti Squash

If you ask me, buffalo chicken and spaghetti squash are a match made in heaven.

This low-carb twist on a game day favorite brings together the tangy kick of buffalo sauce with tender strands of roasted squash. The combination hits all the right notes – spicy, creamy, and satisfying.

It’s loaded with shredded chicken tossed in classic buffalo sauce, then topped with melted cheese and a cooling drizzle of ranch dressing. Blue cheese crumbles add that perfect salty touch that makes buffalo chicken so crave-worthy.

It’s a healthier spin on comfort food that doesn’t skimp on flavor, perfect for weeknight dinners or Sunday football watching.

What Kind of Spaghetti Squash Should I Use?

When shopping for spaghetti squash, look for ones that are firm, heavy for their size, and have a pale yellow color – avoid any with soft spots or green patches. Smaller squashes (about 2-3 pounds each) tend to have better flavor and less water content than larger ones, making them perfect for this buffalo chicken recipe. You can store uncut spaghetti squash at room temperature for up to a month, but once you cut it, it needs to be used within a few days. Just make sure to give the squash a good wash before cutting, since the skin can have dirt that might transfer to the flesh during preparation.

Options for Substitutions

This recipe can be tweaked in several ways to match your preferences or what you have in your kitchen:

• Spaghetti squash: While spaghetti squash is pretty unique in texture, you could use zucchini noodles or butternut squash noodles if needed. Just remember these alternatives cook much faster – about 3-5 minutes in a pan.
• Chicken breasts: Feel free to use chicken thighs, rotisserie chicken, or even canned chicken in a pinch. Turkey breast works great too!
• Buffalo wing sauce: You can make your own by mixing hot sauce with melted butter (2 parts hot sauce to 1 part butter). Or try BBQ sauce for a different but tasty spin.
• Blue cheese: Not everyone loves blue cheese – feel free to skip it and double up on the cheddar, or use feta or goat cheese for a different tang.
• Sharp cheddar: Any melting cheese works here – try monterey jack, mozzarella, or pepper jack for extra heat.
• Cilantro: If you’re not a cilantro fan, substitute with fresh parsley or just use extra chives.

Watch Out for These Mistakes While Cooking

The trickiest part of this recipe is properly cooking the spaghetti squash – cutting it in half lengthwise and roasting it cut-side down helps prevent a watery, mushy result that can ruin the entire dish. When preparing the chicken, avoid overcrowding the pan as this will cause the meat to steam rather than develop a nice golden crust that adds extra flavor to the buffalo sauce. A common mistake is not draining excess liquid from the squash strands after cooking – use a clean kitchen towel or paper towels to pat them dry, otherwise your sauce will become diluted and runny. For the best texture, don’t skip the step of broiling the assembled dish for a few minutes at the end, which creates those crispy, cheese-topped edges that make this dish really special. Remember to let the finished casserole rest for 5 minutes before serving – this allows the cheese to set slightly and makes it easier to portion.

What to Serve With Buffalo Chicken Spaghetti Squash?

Since this dish already brings the heat with buffalo sauce and lots of flavor from the cheese, it pairs really well with cooling, crisp side dishes. A simple celery and carrot stick platter with extra blue cheese or ranch dressing makes perfect sense – just like you’d serve with traditional buffalo wings! For a more substantial meal, try a crisp green salad with cucumber and cherry tomatoes dressed in a light vinaigrette, which helps balance out the richness of the cheesy squash. If you’re feeding a bigger crowd, some warm, crusty garlic bread can help soak up all that tasty buffalo sauce.

Storage Instructions

Keep Fresh: Got leftovers? Pop your buffalo chicken spaghetti squash into an airtight container and keep it in the fridge for up to 4 days. The flavors actually get even better as they hang out together, making this a perfect meal prep option!

Freeze: While you can freeze this dish, the squash might release a bit more water when thawed. If you want to freeze it anyway, store it in a freezer-safe container for up to 2 months. Just keep in mind the texture might be slightly different when reheated.

Reheat: To warm up your leftovers, pop them in the microwave for 2-3 minutes, stirring halfway through. For best results, you can also reheat it in the oven at 350°F for about 15-20 minutes – this helps maintain the nice texture of the squash. Feel free to add an extra drizzle of buffalo sauce and a sprinkle of cheese when reheating!

Preparation Time	10-15 minutes
Cooking Time	55-65 minutes
Total Time	65-80 minutes
Level of Difficulty	Medium

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1200-1400
• Protein: 100-110 g
• Fat: 70-80 g
• Carbohydrates: 50-60 g

Ingredients

For the spaghetti squash:

• 1-2 tbsp olive oil (I use California Olive Ranch extra virgin)
• 2 spaghetti squashes (about 2-3 lbs each)
• salt to taste
• pepper to taste

For the buffalo chicken:

• 1/3 cup buffalo wing sauce (Frank’s Red Hot Original is my go-to)
• 2 boneless, skinless chicken breasts (cut into 1-inch pieces)
• 3 green onions, sliced
• 1 tbsp unsalted butter

For the assembly and topping:

• 1/2 cup blue cheese crumbles
• 3 green onions, sliced
• 3 tbsp chives, chopped
• 1/4 cup fresh cilantro, chopped
• 1/3 cup blue cheese or ranch dressing
• 1 cup sharp cheddar cheese (freshly grated for best melt)

Step 1: Roast the Spaghetti Squash

Preheat your oven to 425°F.

Line a baking sheet with foil and spray it with nonstick spray.

Slice the spaghetti squash in half lengthwise and scoop out the seeds.

Brush the cut sides with olive oil, then place them cut-side down on the prepared baking sheet.

Roast the squash for 25 minutes.

Step 2: Cook the Chicken

While the squash is roasting, heat a large skillet over medium heat and add some butter.

Season the chicken with salt and pepper, then place it in the skillet.

Brown the chicken on all sides, cooking through for about 5 to 6 minutes.

Reduce the heat to low and drizzle in 1/3 cup of buffalo wing sauce.

Add half of the sliced scallions and toss to coat the chicken well.

Turn off the heat once everything is combined.

Step 3: Prepare the Spaghetti Squash for Filling

After the squash is done roasting, remove the baking sheet from the oven and carefully flip the squash halves over.

Use a fork to gently scrape some of the squash into strands.

Season with a pinch of salt and pepper.

Drizzle on some buffalo wing sauce and, if desired, blue cheese dressing or ranch.

Sprinkle a little bit of cheddar cheese over the squash.

Step 4: Assemble and Bake

Layer the cooked chicken on top of the seasoned squash, dividing it evenly between the two halves.

Top with the remaining cheddar cheese and some blue cheese.

Place the filled squash back into the oven and bake for another 15 minutes, until the cheese is bubbly and hot.

Step 5: Garnish and Serve

Remove the squash from the oven.

Combine the remaining sliced green onions, cilantro, and chives, and sprinkle them over the squash.

If desired, drizzle with additional buffalo wing sauce and top with crumbled blue cheese.

Serve the stuffed squash hot and enjoy!

Step 6: Storage and Reheating

For leftovers, simply wrap the entire squash in foil and place it in the refrigerator.

To reheat, place the foil-wrapped squash in a low oven set at 300°F for about 20 minutes or until warmed through.

These make a delicious lunch or dinner option the next day!