Buffalo chicken spaghetti squash recipes combine spicy chicken with tender squash for a lighter twist on traditional indulgence. Both of these delicious dishes exchange pasta for roasted squash strands, slashing carbs but retaining bold taste. Lots of recipes incorporate cooked chicken, hot sauce, and a combination of veggies or cheese. They do great for meal prep or weeknight meals as spaghetti squash is a breeze to bake and stuff. This guide shares favorite tips to craft these satisfying meals.
About the Dish
Buffalo chicken spaghetti squash combines the spice of traditional buffalo sauce and the comfort of creamy chicken, but with a nutritious twist. By exchanging traditional pasta for roasted spaghetti squash, this dish reduces carbs and skips the gluten. The consequence is a dish that satisfies many dietary restrictions without sacrificing taste or mouthfeel.
Fusion of Bold Flavors and Wholesome Base
Buffalo chicken spaghetti squash begins with the spicy and tangy flavors that buffalo wing lovers recognize. Buffalo sauce, typically hot sauce, vinegar and butter, slathers shredded chicken and seeps into the soft, stringy squash. The squash flesh itself is gently, sweetly flavored. It absorbs the sauce, combining the hot-ness with a subtle background. A touch of creamy ranch or blue cheese dressing can smooth things out, bringing in another dimension that makes every bite indulgent but not dense.
This combo provides something new yet familiar. It’s a way to indulge in what so many of us hoard about game-day buffalo chicken but in a version that’s lean and much easier to squeeze into a healthy eating plan. For L.A. Home cooks, where fresh and healthy is the norm, this one is a natural. It’s great for those who want bold flavors but attempt to bypass the extra carbs.
Low-Carb and Gluten-Free Benefits
Spaghetti squash is naturally gluten-free and way lower carb than regular spaghetti. One cup of cooked spaghetti squash contains approximately 10 grams of carbohydrates, as opposed to 40 grams in traditional noodles. That, of course, makes this dish a nifty swap for anyone monitoring their carb count or who must steer clear of gluten for health reasons. Celiacs and gluten-sensitive folks can indulge without concern.
It’s easy to make vegan by omitting cheese or using vegan alternatives. That versatility lends it broad popularity among those dealing with allergies or special diets. Because squash is packed with fiber and vitamins, it contributes more nutrition than plain pasta.
Versatility for Meals and Occasions
Buffalo chicken spaghetti squash checks many boxes. It can multi-task as a dinner entree, standing up to a green salad or roasted veggies on the side. Could make an appearance as a robust side at potlucks, tailgates or family get-togethers! Double or triple the recipe for a crowd — leftovers make a great lunch the next day.
That dish goes with a lot of other dishes. Serve with celery and carrot sticks for a tip of the cap to classic buffalo wings. Or, throw in a scoop of avocado for that So-Cal flare. It’s simple to prepare in advance, as well. Bake the squash and shred the chicken ahead, then mix and warm when ready to devour.
Appeal to Lovers of Rich, Tangy, and Creamy Foods
Anyone that likes their food with a little pepper, a little spice is going to love this dish. The sharp vinegar in the buffalo sauce stimulates the palate, while the cool dressing or cheese caresses the spicy warmth. The squash provides a tender – not mushy – bite, so you have texture to experience in addition to the taste.
It’s hearty without being rich, so it’s perfect for those who crave comfort food but still want to feel good about themselves afterwards. The appearance of the dish—orange sauce drizzled over golden squash—makes it enticing as well.
Ingredients
When it comes to buffalo chicken spaghetti squash, ingredients and portions are everything. This recipe utilizes common staples found in most American kitchens, but it’s the perfect selections that make the flavors pop. Choosing a quality buffalo sauce, using pre-cooked rotisserie chicken, and loading it up with fresh toppings can take this meal to a whole new level. Each of the ingredients contributes, leaving the meal straightforward but flavorful.
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1 medium spaghetti squash (approx 2–3 lbs / 900g–1.4kg)
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2 cups cooked chicken, shredded (roughly 8 oz / 225g)
- 1/2 cup buffalo sauce (120ml)
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1/2 cup plain Greek yogurt or sour cream (120g)
- 1/2 cup shredded mozzarella cheese (56g)
- 1/4 cup crumbled blue cheese (28g), optional
- 2 green onions, sliced thin
- 1 tablespoon olive oil (15ml)
- 1/2 teaspoon garlic powder (2g)
- 1/2 teaspoon onion powder (2g)
- 1/4 teaspoon black pepper (1g)
- 1/4 teaspoon kosher salt (1g)
For those who want to load it up, the following toppings are recommended:
- Extra shredded mozzarella or cheddar cheese (28g)
- More crumbled blue cheese (14g)
- Chopped fresh parsley or cilantro (to taste)
- Extra buffalo sauce for drizzling (to taste)
Spaghetti squash is the hero of this dish. It replaces pasta, adding a subtle flavor and airy consistency. A medium squash, roughly 2–3 pounds, is sufficient for two-three servings. Cut it in half, deseed and roast until the strands shred with a fork. Of course, every squash is a little different, so adjust roasting time as needed.
Shredded chicken is the star protein here. Rotisserie chicken is a huge time saver. It’s already seasoned and simple to shred by hand or with forks. About two cups – or one whole chicken breast, is the perfect amount to make a balanced filling. If you’re beginning with raw chicken, bake or poach until done.
Buffalo sauce is what adds the kick to this dish. Reach for a gourmet, spicy buffalo sauce from the grocery, or concoct your own with hot sauce, melted butter and a splash of vinegar. About a 1/2 cup will do to give it a spicy, but not too much, flavor. Other folks like their buffalo chicken a little tamer, so begin with less and add to taste.
Greek yogurt or sour cream for creaminess. It helps soothe the buffalo heat and makes the filling silky. Mozzarella melts and pulls the dish together, blue cheese adds a bite. Both can be omitted or substituted with cheddar if you prefer something more mild.
The dry spices—garlic powder, onion powder, salt and pepper—give it a little extra backbone to let the star flavors shine. Olive oil is for roasting the squash and can be substituted with avocado oil if that’s what you have available.
Toppings add textural variety as well as flavor. More cheese, green onions, fresh herbs or a drizzle of extra buffalo sauce make every bite feel a little fancy. Each add-on can be used individually or in combination, depending on what’s available in the fridge.
How to Make Buffalo Chicken Spaghetti Squash
Buffalo chicken spaghetti squash is a simple dish that combines the spicy, tangy flavors of buffalo sauce with the mild, pasta-like texture of roasted spaghetti squash. The process is simple: bake the squash until tender, mix cooked chicken with buffalo sauce, then combine everything and bake it with cheese until golden. Below are the steps to your best creamy, spicy, satisfying meal that hits a range of palates.
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Bake the spaghetti squash until fork tender. Preheat your oven to 400°F. Slice the squash in half lengthwise, remove the seeds and brush the flesh with some olive oil. Lay the halves cut-side down on a baking sheet. Bake 35–45 minutes or until the flesh shreds easily with a fork.
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Shred the squash and prep the chicken. When the squash is cool enough to handle, fork scrape the flesh into strands. Meanwhile, shred cooked chicken breast or thighs into small pieces. Rotisserie chicken works perfectly for this step and is a time saver.
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Toss the chicken in some buffalo sauce and mix it with the squash. In a bowl, toss the shredded chicken with your desired amount of buffalo sauce. For a traditional taste, opt for a traditional buffalo wing sauce, but any beloved variety will do. Add the squash strands to the bowl and fold all together so that the sauce is coating the squash and chicken.
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Pour into a baking dish and sprinkle cheese on top. Scoop the combined mixture into a greased baking dish. Add shredded mozzarella or monterey jack for a mild, creamy melt, or blue cheese crumbles for a more classic buffalo-style bite.
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Bake till cheese is melted and bubbly. Pop the dish into the oven and bake for 15-20 minutes (400F/204C) until the cheese is bubbling and golden on top. Broil the last minute or two if you want a crispier cheese layer.
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Sprinkle with cayenne and black pepper to taste. The heat of buffalo chicken spaghetti squash is simple to regulate. For a milder dish, use less buffalo sauce or combine with a little ranch or Greek yogurt for creaminess. For extra heat, mix in additional buffalo sauce or a dash of cayenne. Taste as you go to get it the right level for your crowd.
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Allow the casserole to cool for a few minutes before serving. Let the baked dish sit for several minutes to set, facilitating easier serving. Sprinkle with chopped green onion or parsley for color and a fresh bite.
Serving Suggestions
Buffalo chicken spaghetti squash is notable for being versatile. It’s perfect for weeknight dinners, crowd-pleasing or meal prep. Its mild squash base and bold buffalo sauce pair with so many sides and toppings. Serving suggestions can switch things up from laid-back to a bit more elevated.
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Serve alongside a crisp green salad, think romaine, arugula or baby spinach, dressed with a light vinaigrette for contrast.
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Side with roasted vegetables like broccoli, Brussels sprouts, or carrots for a robust, well-rounded plate.
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Serve as a party appetizer by scooping the buffalo chicken mixture back into the squash shells. Slice each shell into quarters for convenient, single-boat servings.
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Serve with a side of garlic bread or a few simple dinner rolls to make a complete meal.
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Serve with additional blue cheese or ranch dressing on top for added creaminess.
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Sprinkle with chopped parsley, cilantro, or green onions to enhance the flavor and add some color.
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For low-carb parties, serve with some celery and carrot sticks.
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Turn it into the star of game day parties or lazy potlucks by offering up toppings such as sliced jalapeños, diced tomatoes or avocado slices.
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OR use leftovers as a lunch the next day, stuff a wrap or bell pepper.
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If serving kids or those sensitive to spice provide ranch or plain Greek yogurt on the side.
Pairing with a green salad is all the rage in L.A. Kitchens. Fresh greens slice through the richness of the buffalo chicken and maintain a light feel to the dish. Tossing the salad with lemon juice, olive oil and a shake of salt is always a winner, or go for a creamy ranch if your crowd is more traditional. Roasted vegetables are another staple. Their inherent sweetness offsets the spiciness of the buffalo sauce. Broccoli or carrots are simple, and both roast in a flash with olive oil and a pinch of pepper.
If you’re feeding a crowd, filling the squash shells with the buffalo chicken mixture is visually appealing AND neat. These “boats” are portable and easily manned just by picking them up and eating them as is. It’s a great way to serve a crowd and guests like the convenient portion control. Garnish with chopped parsley or cilantro before serving. This easy touch of color gives the dish a fresh finish and makes it feel more ‘done’.
A variety of toppings can add to each serving a signature flair. Blue cheese crumbles, drizzle of ranch, or a few sliced green onions all do the trick. For a laxer spread, serve toppings in individual small bowls and allow them to construct their own. Even a few sliced jalapenos can add a kick for the spice lovers!
This dish makes a great weekday lunch. Serve leftovers in a wrap or stuffed into bell peppers and baked for a whole new meal. These concepts prevent waste and keep lunch exciting.
Tips and Variations
Buffalo chicken spaghetti squash is versatile dish that can accomodate a lot of different palates and requirements. These tips and variations assist you with customizing the recipe to better suit your own tastes/diet.
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Swap traditional blue cheese or ranch for dairy-free cheese and vegan ranch! This switch turns the dish dairy-free or vegan. Search cashew-based or coconut-based cheese shreds at most LA grocery stores, or nutritional yeast for cheesy flavor sans dairy. A lot of stores in urban CA neighborhoods carry vegan dressings that go nicely with buffalo.
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Add more veggies for flavor and nutrition. Bell peppers, spinach or mushrooms mix in nice and add a vitamin punch. Add diced bell pepper for crunch, fresh spinach near the end for wilted greens, or sautéed mushrooms prior to folding in for extra rich flavor. Topping with some local, Southern Californian farmers’ market produce never hurts.
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Experiment with different hot sauces to alter the heat and flavor profiles. Choose a smoky chipotle hot sauce for a deeper, less sharp heat, or opt for a traditional cayenne-infused sauce for a piercing, aggressive burn. Sriracha adds a touch of sweetness, and habanero-based sauces add extra oomph. You can even mix two sauces to find a middle ground that suits you.
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Switch up the protein if you want a chicken break. Shredded rotisserie chicken is easy-peasy or sub in cooked turkey, ground beef, or plant-based chicken. For a pescatarian twist, flaked cooked salmon or shrimp is amazing with buffalo sauce and spaghetti squash.
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Play games with different preparation methods of the squash. Though roasting is standard, cooking the squash halves in the microwave saves time and is great for hectic weeknights. Instant pot or slowcooker methods work, just check the squash is fork-tender before using.
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Make it ahead by preparing the squash & chicken a day or two in advance. Store them in airtight containers in the fridge, and just put everything together when ready to eat. This step reduces weeknight prep and cleanup.
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Garnish with fresh herbs such as chives or parsley for additional color and flavor. A dusting at the end really garnishes the plate and pairs to perfection with spicy buffalo sauce.
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Spice it up for the kids or heat wimps in your family. Try less hot sauce or more dressing to tame the sauce. You can even serve the sauce on the side.
Storage and Reheating
Buffalo chicken spaghetti squash is a fan favorite meal prep option due to its bold flavors and versatility. Whether you’re meal prepping or just saving some for later, proper storage and reheating are key for keeping the dish fresh and safe to eat.
Refrigeration and Containers
Store any leftover in an airtight container as soon as they cool down to room temperature. This aids in retaining moisture and flavor, plus it prevents the squash from absorbing odors of other foods in the refrigerator. Most folks report it remains fresh for roughly three to four days when stored like this. Glass containers are a good pick here—they don’t stain from the buffalo sauce and clean up easily. If you’re low on fridge real estate, stackable plastic containers with tight lids do well.
Reheating Methods
Microwaving is the quickest for reheating individual portions. Put your serving in a microwave-safe container, cover loosely and re-heat in short bursts—1 to 2 minutes depending on the power of your microwave. Stir halfway through to ensure the heat distributes. If the squash appears dry, sprinkle with a little splash of buffalo or a spoon of water prior to warming.
For bigger servings, the oven works best. Transfer the leftovers to an oven-safe plate, cover with foil and heat at 350 degrees for approximately 15 minutes. Make sure the middle is hot before serving! Add a drizzle of buffalo sauce or a little chicken broth if you want to bring back some of the moisture that cooked off.
If things have separated or gotten a bit “textury”, particularly with the sauce, just stir it up well after reheating. This allows the flavors to marry again and rounds out your finish.
Freezing Considerations
I don’t recommend freezing buffalo chicken spaghetti squash. Because the squash contains so much water, it has a tendency to become mushy or watery when thawed, which affects the texture and taste. If you must, freeze it in a freezer safe container, eating within a month or so, but anticipate a different texture upon reheating.
Meal Prep and Portioning
Dividing up in my meal prep containers makes those week day lunches a breeze. Allow the squash to cool, then scoop single servings into containers. These are great to grab in the AM and run out the door. If you want to maintain the flavor punch, pack a mini of extra buffalo sauce to drizzle after reheating.
Nutritional Information
Buffalo chicken spaghetti squash is a winner for it’s combination of lean protein, complex carbohydrates and a healthy serving of vitamins. It’s a fresher spin on traditional comfort fare, substituting pasta for squash and reducing calories, carbs and fat. Nutrition will inevitably vary based on how much cheese, dressing or additional toppings get dumped on, so portions count.
| Nutrient | Per Serving (approx.) | % Daily Value* |
|---|---|---|
| Calories | 350–410 kcal | 17–21% |
| Total Fat | 12–18 g | 17–25% |
| Protein | 28–32 g | 56–64% |
| Carbohydrates | 22–28 g | 7–9% |
| Sodium | 670–900 mg | 28–39% |
| Vitamin A | 18–22% | |
| Vitamin C | 23–30% |
*Percent Daily Values are derived from a 2,000 calorie diet.
Calories and Macronutrients
One serving typically contains 350-410 calories, depending on toppings and the amount of cheese or dressing. Spaghetti squash is a fraction of the calories of traditional pasta, keeping the dish lighter even when topped with chicken and sauce. Protein is supplied largely by the cooked chicken, which provides roughly 28 – 32 grams per serving. That’s sufficient to assist with muscle repair and help you stay full for longer stretches. Carbs remain moderate, largely from the squash itself, at around 22-28 grams per serving.
Fat and Sodium
Total fat ranges too – anywhere from 12 to 18 grams per serving. For the most part, fat is from the cheese, ranch or blue cheese dressing and any extra oil. For a healthier spin, use less cheese or choose reduced-fat varieties. Keep an eye on sodium, particularly if you’re incorporating store-bought buffalo sauce or pre-cooked chicken. Sodium per serving can be anywhere between 670 and 900 milligrams, so it’s crucial not to go crazy with salty toppings or sauces if you’re paying attention to your daily intake.
Vitamins and Micronutrients
Spaghetti squash provides a nice dose of vitamins A and C, which provide immune support and aid in skin health. One serving can give you near 25% of your daily vitamin C requirements and about 20% of vitamin A. The squash has a little bit of potassium and fiber, which assist in heart health and digestion. Chicken contributes some iron and B vitamins for energy and red blood cells. Add small amounts of vitamin K and antioxidants with toppings such as green onions or a sprinkle of parsley.
Toppings and Portion Size
Toppings have a huge nutritional impact. More cheese, ranch or blue cheese crumbles will add additional fat and calories so keep these in check for a lighter meal. Top with fresh herbs, extra veggies, or a splash of hot sauce to add flavor without too much damage to the calorie count. Portion control is crucial, as reasonable half squash per person allows for calorie and sodium counts to remain moderate.
Conclusion
Buffalo chicken spaghetti squash delivers big flavor, low effort. You get all the buffalo sauciness, tender chicken and lightness of squash. It’s perfect for quick weeknight dinners or laid-back parties. Give blue cheese or ranch a go on top for a cool bite. Toss in additional veggies or exchange tofu for a vegetarian option. Leftovers warm up nicely for lunch the following day. This dish keeps it simple and quick — yet still tastes fresh and satisfying. Ding dang, dig in for flavor that never gets old. Get more simple recipes or dinner inspiration! Browse other guides or contribute your own tips to the community. We’re all looking for ways to make home dinners exciting again.
Frequently Asked Questions
Can I use pre-cooked chicken for buffalo chicken spaghetti squash?
Yes, pre-cooked chicken is good. Shred or chop it first, though, before combining with the buffalo sauce and squash. This saves time and keeps it quick and easy.
Is this recipe gluten-free?
Yes, buffalo chicken spaghetti squash is naturally gluten free, if you use gluten free buffalo sauce! Always, always read sauce labels to be certain.
How spicy is this dish?
Spice level is up to your buffalo sauce. Pick either mild or hot sauce depending on your preference. Want it spicier?
Can I make this recipe vegan?
Yes. Make it with plant-based chicken and vegan buffalo sauce. Alternately, swap for dairy-free cheese or omit it completely for a vegan take.
How long does leftover buffalo chicken spaghetti squash last?
Kept in an airtight container in the fridge, these leftovers last 3 days. Warm before serving.
Can I freeze this dish?
Yes, buffalo chicken spaghetti squash can be frozen for up to 2 months. Allow it to cool before transferring to a freezer-friendly container. Thaw and reheat prior to serving.
What are good toppings for this recipe?
Favorite toppings are thinly sliced green onions, fresh herbs or a drizzle of ranch or blue cheese dressing. Toss in additional veggies for extra color and nutrition.
