You know that craving for spicy, cheesy buffalo chicken that hits you on game day? I used to think I had to choose between indulging and eating healthy—until I discovered Buffalo Chicken Spaghetti Squash. It all started one hectic weeknight when I stared at leftover rotisserie chicken and a lonely spaghetti squash on my counter. “What if…” I thought, mixing the chicken with buffalo sauce and stuffing it into roasted squash boats. The result? Magic. The squash strands soaked up all that tangy heat while staying light, and the melty cheese made it feel downright decadent. Now it’s my go-to when I want that familiar buffalo kick without the guilt. Trust me, even my picky eaters gobble this up—it’s got all the comfort of wings with none of the heaviness. Plus, it’s naturally low-carb and packed with veggies, so you can enjoy every saucy bite worry-free.
Why You’ll Love This Buffalo Chicken Spaghetti Squash
Oh my goodness, this dish is a total game-changer! Here’s why it’s become a staple in my kitchen:
- Crazy flavorful without the carbs: You get all that tangy buffalo kick you love, but with spaghetti squash instead of bread or pasta. It’s like magic – satisfying that craving while keeping it low-carb and keto-friendly.
- Weeknight lifesaver: From start to finish, you’re looking at about 45 minutes, and most of that is hands-off roasting time. Perfect for those “I need dinner NOW” moments.
- Meal prep superstar: These squash boats reheat like a dream. I often make extras for lunches – just pop them in the oven and they’re as good as fresh.
- Customizable heat level: Love it spicy? Add extra buffalo sauce. Prefer it mild? Go easy on the sauce and load up on the cooling blue cheese dressing. It’s all about what makes your taste buds happy!
- Hidden veggies for the win: Sneaking in extra nutrition has never been tastier. The squash soaks up all that delicious sauce, making it a hit even with veggie skeptics. My kids don’t even realize they’re eating something good for them!
And if you’re looking for more healthy meal inspiration, check out my Healthy Tuna Melt Wrap – another family favorite that proves eating well doesn’t mean sacrificing flavor!
Ingredients for Buffalo Chicken Spaghetti Squash
Okay, let’s gather our goodies! Here’s everything you’ll need to make these flavor-packed buffalo chicken boats. I’ve grouped them so you can prep like a pro:
For the Squash Base:
- 2 whole spaghetti squash (look for ones that feel heavy for their size – they’ll have more flesh!)
- 1 to 2 tablespoons olive oil (I always use extra virgin for that nice flavor)
- Kosher salt and freshly ground black pepper (don’t skimp – this seasons the whole dish)
For the Buffalo Chicken Filling:
- 1 tablespoon unsalted butter (trust me, it makes the chicken extra juicy)
- 2 boneless, skinless chicken breasts, cut into 1-inch pieces (thighs work great too if you prefer dark meat)
- ⅓ cup buffalo wing sauce plus more for drizzling (I’m partial to Frank’s RedHot, but use your favorite)
- 6 green onions, thinly sliced (the green and white parts both add great flavor)
For the Cheesy Toppings:
- ⅓ cup blue cheese dressing or ranch dressing (or hey, why not both? I won’t judge!)
- 1 cup freshly grated sharp cheddar cheese (pre-shredded doesn’t melt as nicely, so grab a block)
- ½ cup crumbled blue cheese (optional if you’re not a blue cheese fan, but it’s SO good here)
- ¼ cup chopped fresh cilantro (flat-leaf parsley works too if you’re cilantro-averse)
- 3 tablespoons chopped chives (for that perfect fresh finish)
See? Nothing too fancy, just good ingredients that come together in the most delicious way. Now let’s get cooking!
How to Make Buffalo Chicken Spaghetti Squash
Alright, let’s dive into making these flavor-packed buffalo chicken boats! I promise it’s easier than you think, and the results are absolutely worth it. Here’s my step-by-step guide to creating this low-carb masterpiece that’ll have everyone asking for seconds.
Preparing the Spaghetti Squash
First things first – let’s tackle that squash! Preheat your oven to 425°F (220°C) and line a baking sheet with foil for easy cleanup. Now, carefully slice your spaghetti squash in half lengthwise – I find a sharp chef’s knife works best for this. Scoop out the seeds and stringy bits with a spoon (just like you would with a pumpkin). Brush the cut sides generously with olive oil and season with a good pinch of salt and pepper. Place them cut-side down on the baking sheet – this helps them roast evenly and develop those lovely caramelized edges. Pop them in the oven for about 25 minutes while you work on the chicken filling. You’ll know they’re ready when you can easily pierce the skin with a fork.
Cooking the Buffalo Chicken
While the squash is roasting, let’s make that irresistible buffalo chicken filling. Heat a large skillet over medium heat and add your butter – that sizzle means it’s ready! Season your chicken pieces all over with salt and pepper, then add them to the pan in a single layer (don’t crowd them or they’ll steam instead of brown). Cook for about 5-6 minutes, turning occasionally, until they’re golden on all sides and cooked through. Now for the magic – reduce the heat to low and drizzle in that 1/3 cup of buffalo sauce along with half of your sliced green onions. Give everything a good toss to coat, then turn off the heat. The smell at this point is absolutely heavenly!
Assembling and Baking
Carefully remove the squash from the oven and flip them over. Use a fork to fluff the strands—they should separate easily. Season with a bit more salt and pepper, then drizzle extra buffalo sauce and your favorite dressing (blue cheese, ranch, or both!). Add some cheddar, top with the buffalo chicken, and sprinkle the rest of the cheese and blue cheese crumbles. Bake for about 15 minutes until bubbly and golden. Finish with green onions, cilantro, and chives for a fresh touch—then serve and enjoy!
And if you love this cheesy, comforting dish, you might also enjoy my Creamy Chicken Spinach Bake – another family favorite that’s packed with flavor!
Tips for Perfect Buffalo Chicken Spaghetti Squash
After making this dish more times than I can count, I’ve picked up some tricks that take it from good to “Oh my gosh, can I have the recipe?” Here are my can’t-live-without tips:
- Test your squash doneness with a fork – If the strands don’t separate easily, give it 5 more minutes. Undercooked squash is the #1 rookie mistake!
- Fresh herbs make all the difference – That pop of green cilantro and chives? Non-negotiable in my book. They cut through the richness perfectly.
- Control the heat to your taste – Start with less buffalo sauce, then add more after baking. Remember, you can always add spice but you can’t take it away!
- Let it rest before serving – Just 5 minutes out of the oven lets the flavors marry and prevents cheese-slide disasters.
Variations for Buffalo Chicken Spaghetti Squash
One of my favorite things about this recipe is how easily you can mix it up! Here are some delicious twists I’ve tried that always get rave reviews:
- Ranch lovers unite: Swap the blue cheese for ranch dressing – it cools the heat beautifully. My kids actually prefer this version!
- Veggie boost: Toss in some sautéed bell peppers or mushrooms with the chicken. They add great texture and sneak in extra nutrients.
- Shortcut superstar: Use shredded rotisserie chicken instead of cooking your own. Just toss it with the buffalo sauce and you’ve cut the prep time in half!
The possibilities are endless – make it your own and have fun with it!
Serving Suggestions for Buffalo Chicken Spaghetti Squash
Oh, you’re gonna love how this dish plays with others! For a complete meal, I love pairing these spicy squash boats with a crisp broccoli salad – the cool crunch balances the heat perfectly. Roasted Brussels sprouts or garlicky green beans also make fantastic sides. And if you’re feeling indulgent? A slice of warm, crusty garlic bread never hurts (though maybe not if you’re strict keto!). The best part? These combos turn one simple dish into a full-on feast that’ll impress everyone at your table.
Storing and Reheating Buffalo Chicken Spaghetti Squash
Here’s the best part – these buffalo chicken boats taste just as amazing the next day! Simply wrap any leftovers tightly in foil (I usually do each half separately) and pop them in the fridge. When you’re ready to enjoy, reheat in a 300°F oven for about 20 minutes – low and slow keeps everything moist and melty. The cheese gets all gooey again, and the flavors actually deepen overnight. Trust me, you might want to make extra just for the leftovers!
Nutritional Information for Buffalo Chicken Spaghetti Squash
Here’s the scoop on what you’re getting in each delicious serving (that’s one stuffed squash half): about 350 calories packed with 25g protein and only 15g net carbs thanks to all that fiber-rich squash. You’ll get 20g of healthy fats (mostly from the cheese and olive oil) to keep you satisfied. Now listen – these numbers can wiggle a bit depending on your exact ingredients (like how generous you are with the cheese!). But the best part? You’re treating yourself to something that tastes indulgent while still fitting into low-carb and keto lifestyles beautifully. Win-win!
Frequently Asked Questions
Can I use pre-cooked chicken for this recipe?
Absolutely! In fact, leftover rotisserie chicken is my secret shortcut when I’m short on time. Just shred about 2 cups of cooked chicken and toss it with the buffalo sauce and butter in the skillet until heated through. It cuts the prep time in half and still tastes amazing. This trick makes the recipe perfect for those busy weeknights when you need dinner fast!
How can I make my Buffalo Chicken Spaghetti Squash spicier?
Oh, I love this question! For extra heat, try adding a pinch of cayenne pepper to the chicken while it cooks. You can also drizzle more buffalo sauce at the end or mix in some diced jalapeños with the green onions. My husband likes it nuclear-hot, so I sometimes add a teaspoon of chili garlic sauce to the mix. Just taste as you go – that buffalo heat builds!
Is this dish freezer-friendly?
You bet! These squash boats freeze beautifully for quick keto lunches. Let them cool completely, then wrap each half tightly in plastic wrap and foil. They’ll keep for up to 2 months. When you’re ready to eat, thaw overnight in the fridge, then reheat at 300°F for about 25 minutes. The texture stays perfect – just add fresh herbs after reheating for that bright pop of flavor.
Can I make this vegetarian?
Totally! Swap the chicken for cauliflower florets – they soak up the buffalo sauce like a dream. Roast them first with olive oil until tender, then toss with the sauce. You’ll still get that satisfying texture and spicy kick. For protein, I sometimes add chickpeas or white beans, too. It’s a great way to enjoy those bold buffalo flavors while keeping it meat-free.
What’s the best way to cut spaghetti squash safely?
This was my biggest struggle when I first started cooking with spaghetti squash! Here’s what works for me: microwave the whole squash for 2-3 minutes first to soften the skin slightly. Then use a sharp chef’s knife and a steady cutting board. Cut lengthwise from the stem to the bottom, applying even pressure. And please – go slow! Those squashes can be stubborn, but patience prevents accidents. Once you’ve got it halved, scooping out the seeds is a breeze.
Buffalo Chicken Spaghetti Squash
- Total Time: 55 min
- Yield: 4 servings 1x
- Diet: Low Carb
Description
A low-carb, keto-friendly dish combining spicy buffalo chicken with roasted spaghetti squash.
Ingredients
- 2 whole spaghetti squash
- 1 to 2 tablespoons olive oil
- kosher salt and pepper
- 1 tablespoon unsalted butter
- 2 boneless, skinless chicken breasts, cut into pieces
- ⅓ cup buffalo wing sauce, plus more for drizzling
- 6 green onions, thinly sliced
- ⅓ cup blue cheese dressing or ranch dressing, or a mixture of both
- 1 cup freshly grated sharp cheddar cheese
- ½ cup crumbled blue cheese
- ¼ cup chopped cilantro
- 3 tablespoons chopped chives
Instructions
- Preheat the oven to 425 degrees F. Line a baking sheet with foil and spray with nonstick spray.
- Slice the spaghetti squash in half lengthwise and scrape out the sides. Brush the cut sides with olive oil. Place the squash cut-side down on a baking sheet. Roast for 25 minutes.
- While the squash is roasting, make the chicken. Heat a large skillet over medium heat and add the butter. Sprinkle the chicken all over with salt and pepper. Place it in the skillet and brown on all sides, cooking through, about 5 to 6 minutes. Reduce the heat to low and drizzle in the 1/3 cup buffalo wing sauce. Sprinkle in half of the sliced scallions. Toss to coat then turn off the heat.
- When the squash are done, remove the baking sheet and flip the squash over. Use a fork to scrape some of the squash up. Season the squash with a pinch of salt and pepper. Drizzle on some buffalo wing sauce and blue cheese dressing or ranch, if you wish. Sprinkle on a little bit of cheddar. Next, layer on the chicken and divide the pieces evenly between the squash.
- Top with the remaining cheddar and the blue cheese. Place back in the oven and cook for another 15 minutes, until all the cheese is bubbly and warm.
- Remove the squash from the oven. Stir together the remaining green onions, cilantro and chives. Sprinkle them all over the squash. Drizzle with more wing sauce if you’d like and top with crumbled blue cheese if you wish. Serve!
Notes
- These are great for leftovers. Wrap the entire squash in foil and refrigerate. Reheat in a low oven (300 degrees F) for 20 minutes or until warm.
- Prep Time: 15 min
- Cook Time: 40 min
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 squash half
- Calories: 350
- Sugar: 5g
- Sodium: 800mg
- Fat: 20g
- Saturated Fat: 8g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 3g
- Protein: 25g
- Cholesterol: 80mg
Keywords: Buffalo Chicken Spaghetti Squash, low carb dinner, keto lunch, healthy meal, buffalo chicken recipe