The magic of this casserole lies in its balance of bold buffalo flavor and creamy texture, all wrapped up in a nutrient-packed, low-carb base of spaghetti squash. It’s everything you love about buffalo chicken—spicy, cheesy, and comforting—without the heaviness.
Perfect for game day gatherings, weekday meal prep, or when you’re simply craving something hearty yet wholesome, this dish hits all the right notes. The spaghetti squash adds a light and slightly sweet contrast to the spicy buffalo sauce, while the combination of cheeses brings it all together in a bubbly, golden-brown finish. Add fresh green onions for a bit of bite and a sprinkle of parsley for color—your fork won’t know what hit it!
Full Recipe:
Ingredients:
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1 medium spaghetti squash
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2 cups cooked chicken breast, shredded
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1/2 cup plain Greek yogurt
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1/3 cup buffalo hot sauce (like Frank’s RedHot)
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1/4 cup light cream cheese, softened
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1/4 cup shredded mozzarella cheese
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1/4 cup crumbled feta cheese
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1/4 cup green onions, chopped
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1/2 teaspoon garlic powder
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1/2 teaspoon onion powder
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Salt and pepper to taste
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Fresh parsley, for garnish (optional)
Directions:
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Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
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Cut spaghetti squash in half lengthwise and scoop out the seeds. Place the halves face down on the baking sheet and bake for 35–40 minutes, or until tender.
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Once cooled slightly, use a fork to shred the squash strands into spaghetti-like noodles and transfer them to a large bowl.
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In a separate bowl, whisk together the Greek yogurt, buffalo hot sauce, cream cheese, garlic powder, onion powder, salt, and pepper.
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Add the shredded chicken and half of the mozzarella cheese to the buffalo sauce mixture. Stir until fully combined.
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Gently fold in the spaghetti squash strands and green onions.
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Pour the mixture into a greased 9×9-inch baking dish. Top with remaining mozzarella and feta cheese.
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Bake uncovered for 20–25 minutes until bubbly and the top is lightly golden.
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Let rest for 5 minutes before serving. Garnish with fresh parsley if desired.
Prep Time: 15 minutes | Cooking Time: 65 minutes | Total Time: 1 hour 20 minutes
Kcal: 280 kcal | Servings: 4 servings
Why You’ll Love Buffalo Chicken Spaghetti Squash Casserole
If you’re on the hunt for a flavor-packed, healthy comfort food recipe that doesn’t compromise on taste, this Buffalo Chicken Spaghetti Squash Casserole checks every box. With its creamy texture, spicy kick, and nutrient-rich ingredients, it’s a dish that effortlessly balances indulgence and nourishment. Whether you’re following a low-carb lifestyle, trying to incorporate more vegetables, or just looking for a cozy meal the whole family will love, this casserole is a guaranteed win.
This recipe is a twist on the beloved Buffalo chicken dip and your classic baked casserole—only lighter, fresher, and loaded with wholesome goodness. By swapping out pasta or potatoes for spaghetti squash, you significantly reduce the carb content while still enjoying that baked, cheesy comfort food texture. The result is a satisfying, protein-rich meal that won’t leave you feeling weighed down.
The Inspiration Behind the Recipe
Buffalo chicken dishes have become a staple in modern American kitchens. From wings to wraps, that unmistakable tangy heat from Buffalo sauce has taken on a life of its own. But many Buffalo chicken recipes are often high in saturated fats or heavily processed. The inspiration behind this casserole was to reimagine the flavor of Buffalo chicken in a healthier, more nourishing format—without sacrificing taste.
Spaghetti squash is the secret hero of this dish. Once roasted, it transforms into tender, noodle-like strands that are naturally low in calories and carbs, making it an ideal substitute for pasta or rice in casseroles. Paired with lean shredded chicken breast, Greek yogurt, light cream cheese, and a blend of flavorful cheeses, it turns into a creamy, dreamy, spicy meal that delivers on all fronts.
Health Benefits of This Casserole
This recipe isn’t just delicious—it’s also packed with benefits that make it a smart choice for weeknight dinners or meal prep.
1. High in Protein
Each serving contains lean chicken breast and Greek yogurt, both excellent sources of protein. Protein is essential for muscle repair, metabolism, and satiety, helping you feel fuller for longer.
2. Low in Carbs
Thanks to the spaghetti squash, you’ll enjoy a noodle-like texture with a fraction of the carbs found in traditional pasta. This makes the dish perfect for low-carb, keto-friendly, or diabetic-friendly eating plans.
3. Rich in Vitamins & Fiber
Spaghetti squash is a great source of fiber, vitamin C, vitamin B6, and antioxidants. It supports digestion and boosts immune function while keeping the dish light and veggie-forward.
4. Gut-Friendly Ingredients
Using plain Greek yogurt instead of heavy cream or mayo introduces gut-friendly probiotics and reduces overall saturated fat. The creaminess comes through beautifully, without the heaviness.
5. Naturally Gluten-Free
There’s no wheat or gluten in this dish, making it ideal for people with gluten intolerance or celiac disease. You’ll still get all the comfort and flavor—no bread or pasta needed!
Flavor & Texture: What to Expect
The flavor of this casserole is bold and satisfying. You’ll get the zesty, tangy, slightly spicy bite of classic Buffalo sauce, balanced by the creaminess of yogurt and melted cheeses. The feta adds a punch of salt and tang, while mozzarella melts into gooey goodness for that essential cheesy casserole vibe.
Texturally, it’s a winning combination—soft squash noodles, tender chicken, and melty cheese with a lightly crisp top. The green onions and parsley add freshness and a pop of color that make every bite more vibrant.
How to Customize It
This dish is extremely versatile, and here are some easy tweaks to make it fit your dietary needs or taste preferences:
- Make it Spicier: Add a dash of cayenne or some chopped jalapeños if you love the heat.
- Tone it Down: Use mild Buffalo sauce or mix in more Greek yogurt to soften the spice level—great for kids!
- Dairy-Free Option: Use dairy-free Greek-style yogurt and plant-based cheese alternatives.
- Add More Veggies: Mix in sautéed mushrooms, spinach, or bell peppers for an extra veggie boost.
- Swap the Protein: Shredded turkey or rotisserie chicken works great too. Even cooked ground chicken can be used in a pinch.
Perfect for Meal Prep & Leftovers
This Buffalo Chicken Spaghetti Squash Casserole isn’t just a great dinner—it’s a meal prep dream. It reheats beautifully and stays flavorful for up to 4 days in the fridge. Store it in an airtight container and just pop a portion in the microwave or oven when you’re ready to eat.
You can even portion it out for quick weekday lunches, making it easier to stick to your healthy eating goals. Want to freeze it? You can! Just assemble it in a freezer-safe dish, cover tightly, and freeze before baking. Thaw overnight in the fridge and bake as instructed.
When to Serve It
This dish is ideal for:
- Busy weeknights when you want a fast, nutritious meal
- Game days as a lighter take on Buffalo wings
- Family dinners that please both adults and picky eaters
- Meal prep Sundays when you’re planning ahead
- Potlucks and gatherings where you want to bring something hearty and crowd-pleasing
Tips for the Best Casserole
- Roast the squash just until tender—you don’t want it to be watery. Let it cool slightly before shredding and pressing out any extra moisture.
- Shred your chicken finely so it blends well with the creamy sauce and doesn’t clump.
- Layer in the cheese—half inside the mixture and half on top for the best texture and melt.
- Use a deep baking dish to prevent bubbling over if your squash yields a lot.
Final Thoughts
Buffalo Chicken Spaghetti Squash Casserole is the kind of dish that makes eating healthy feel indulgent. It’s rich and flavorful without being heavy. It satisfies cravings without spiking your carbs. And best of all, it’s easy to make, even on a busy schedule.
Whether you’re following a low-carb or gluten-free lifestyle or simply trying to eat more vegetables without sacrificing flavor, this dish deserves a permanent spot in your meal rotation.
Try it once, and it might just become your new go-to comfort food—with a healthy twist.
Conclusion
This Buffalo Chicken Spaghetti Squash Casserole is the perfect example of how comfort food and healthy eating can come together in one satisfying dish. With bold flavor from the buffalo sauce, creamy texture from the Greek yogurt and cheese, and a nutritious base of spaghetti squash, this recipe is both wholesome and crave-worthy. It’s easy to prepare, great for meal prep, and completely customizable to suit your taste or dietary needs. Whether you’re cooking for your family, meal prepping for the week, or just looking for a lighter way to enjoy your favorite flavors, this casserole is sure to become a new favorite. Give it a try—you’ll be amazed at how delicious healthy can taste!