There is something so comforting about a bubbly casserole, especially when it brings bold flavor without feeling heavy. This buffalo chicken spaghetti squash casserole is one of those dinners that checks every box. It is cozy, a little spicy, and surprisingly light, with tender strands of squash soaking up that tangy buffalo sauce.
I started making this healthy buffalo chicken spaghetti squash casserole on nights when I wanted comfort food but still wanted to feel good after dinner. It comes together quickly, uses simple ingredients, and always gets scraped clean. If you love easy keto friendly meals that still feel fun and satisfying, this one is for you. Let's get cooking.
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Why You'll Love This Recipe
- Ready in about 35 minutes
- Low carb and gluten free
- Full of bold buffalo flavor
- Family friendly and easy to customize
- Perfect for busy weeknights
Ingredients
- 3 cups cooked spaghetti squash, shredded
- 2.5 cups shredded chicken
- ½ tablespoon olive oil
- 1 egg
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- ⅓ cup Frank's Red Hot
- ½ cup blue cheese crumbles, optional
Ingredient Notes & Substitutions
Spaghetti squash: One medium squash usually gives about 3 cups once cooked and shredded. The strands should be tender but not watery.
Chicken: Any cooked, shredded chicken works here. I often use rotisserie chicken on busy nights, and no one ever complains.
Buffalo sauce: Frank's Red Hot gives classic buffalo flavor without being overpowering. If you love extra heat, feel free to add a little more.
Blue cheese: This adds that classic buffalo pairing, but you can easily leave it out for Whole30 or paleo friendly dinners.
Instructions
- Preheat your oven to 400 degrees.
- Cook the spaghetti squash. For the microwave method, fill a microwave safe dish with about 1 inch of water. Slice the squash in half, place cut side down, and microwave on high for about 10 minutes until tender. Remove and shred with a fork.
- While the squash cooks, prepare your shredded chicken using your favorite method or a store bought rotisserie chicken.
- In a large bowl, whisk together the olive oil, egg, onion powder, garlic powder, black pepper, and buffalo sauce until smooth.
- Add the cooked spaghetti squash and shredded chicken to the bowl. Stir until everything is evenly coated. Fold in the blue cheese crumbles if using.
- Lightly grease an 8 by 8 baking dish and pour the mixture in, spreading it evenly.
- Bake for about 25 minutes, or until the top starts to turn golden. For a slightly crisp top, broil for 1 minute at the end.
Pro Tips for Success
- Let excess moisture drain from the squash so the casserole stays firm.
- Stir everything well so each bite gets buffalo flavor.
- Use freshly cooked chicken for the juiciest texture.
- Broil briefly at the end for a lightly crisp top.
Storage and Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the oven or microwave until warmed through.
Make Ahead & Freezing
You can assemble this casserole up to one day ahead and store it covered in the fridge. Bake just before serving. It also freezes well once baked. Thaw overnight and reheat gently.
Tips and Variations
- Swap blue cheese for dairy free alternatives if needed.
- Add chopped celery for extra crunch.
- Use shredded turkey instead of chicken after the holidays.
- Drizzle with extra buffalo sauce before serving if you love heat.
FAQs
Yes. It is low carb and fits nicely into keto dinner recipes.
Absolutely. Simply skip the blue cheese and keep everything else the same.
Fresh works best for texture, but thawed and well drained frozen squash can work in a pinch.
📖 Recipe
Healthy Buffalo Chicken Spaghetti Squash Casserole
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
Description
This Healthy Buffalo Chicken Spaghetti Squash Casserole is the perfect quick weeknight dinner. Low in carbs but packed with bold flavor from Frank's Red Hot and a creamy texture from optional blue cheese crumbles. Gluten-free, easy to prep, and family-friendly!
Ingredients
- 3 cups shredded spaghetti squash (from one medium squash)
- 2.5 cups shredded chicken (about 1 lb)
- ½ tablespoon olive oil
- 1 egg
- ½ teaspoon onion powder
- ¼ teaspoon black pepper
- ½ teaspoon garlic powder
- ⅓ cup Frank's Red Hot
- ½ cup blue cheese crumbles (optional - omit if Whole30/paleo)
Instructions
- Preheat oven to 400°F (200°C).
- Cook spaghetti squash: Microwave Method - Slice squash in half, place face down in a dish with 1 inch of water, microwave for 10 minutes until tender. Instant Pot Method - Add 1 cup of water, pressure cook for 5 minutes, then release pressure and shred.
- Prepare shredded chicken: Use your preferred method - Instant Pot, stove-top, slow cooker, or rotisserie chicken.
- In a bowl, whisk together olive oil, egg, onion powder, garlic powder, black pepper, and Frank's Red Hot.
- Add cooked spaghetti squash and shredded chicken to the bowl. Stir until fully combined. Fold in blue cheese crumbles if using.
- Transfer mixture to a greased 8×8 baking dish. Bake at 400°F for 25 minutes until top is slightly browned. Optional: Broil for 1-2 minutes for a crispier top.
Notes
- Use pre-cooked chicken or rotisserie to save time.
- Spaghetti squash can be cooked in the microwave or Instant Pot for quick prep.
- For paleo/Whole30, omit the blue cheese.
- Store leftovers in the fridge for up to 3 days.
Serving Suggestions
I love serving this casserole straight from the oven with a simple green salad or roasted vegetables. It is hearty enough on its own, but also great paired with extra buffalo sauce on the side for spice lovers.
Nutrition & Notes
- Servings: 4
- Calories: approximately 217 per serving
- Low carb, gluten free, and easy to adapt
I tested this recipe several times to get the balance of spice and comfort just right. It is one of those dishes that feels indulgent without weighing you down.
Reader Reviews or Testimonials
"So flavorful and surprisingly light. Even my non keto family loved it."
"This has become my go to buffalo chicken dinner."
Related Recipes / Internal Links
If you enjoy cozy, easy dinners, you might also like my Slow Cooker Buffalo Chicken or my Broccoli Cheddar Quiche with Bacon for another family favorite.
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