This Healthy Buffalo Chicken Spaghetti Squash Casserole is the perfect quick weeknight dinner. Low carb, full of flavor – it’s gluten free and SO delicious! Easily made paleo + whole30 by leaving off the cheese!
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So like most people, I love buffalo chicken anything… healthy buffalo turkey meatballs, nachos, dip, soup, wraps, buffalo chicken spaghetti squash boats…
I am the epitome of the ‘I put that s*** on everything’ sticker on the Frank’s Red Hot bottle. It’s just so good and it can make any bland boring meal so much better.
I know I’m not the only one that loves it too. You guys love these Buffalo Turkey Meatballs, and these Buffalo Chicken Spaghetti Squash Boats are one of the most popular recipes on my sites! You also love this Greek Chicken Spaghetti Squash Bake.
This recipe is basically a combo of the two!
Traditional casseroles are NOT my thing. I had that they use icky canned soup and mystery ingredients – but when a casserole is veggie packed + delicious – I’m all for it! (This Chicken and Rice Casserole and Buffalo Chicken Casserole are proof of that!)
This Healthy Buffalo Chicken Spaghetti Squash Casserole can easily be made paleo/whole 30 if you just leave off the blue cheese. I have made it like this before, and it’s SO yummy!
We also have a Buffalo Chicken Casserole with Potatoes Recipe that is just as delicious!
Ingredients for Buffalo Chicken Spaghetti Squash Casserole:
To make this buffalo chicken spaghetti squash casserole you’ll need:
- shredded chicken
- buffalo sauce
- olive oil
- blue cheese (optional)
- cooked spaghetti squash
- egg
- garlic powder, onion powder, pepper
You can find substitutions for all of these ingredients below in the green shaded box.
This Healthy Buffalo Chicken Spaghetti Squash Casserole is something you can get on the table in just about 30 minutes if you time it right or plan ahead.. so let me explain. Ya gotta multi-task!
It’s important that you get the spaghetti squash in the microwave or Instant pot to cook first. That takes the longest. Here’s how to do that.
How to cook spaghetti squash:
Here is a post on how to cook spaghetti squash in the microwave and here is a post about how to cook spaghetti squash in the instant pot. Both methods take about 10 minutes.
- Slice spaghetti squash, put in your instant pot with 1 cup of water.
- Cover + set pot to sealing for 5 minutes.
- Manually release the pressure + shred your cooked squash with a fork!
P.S. – if you love spaghetti squash, you have to try these 25 Low Carb / Keto Spaghetti Squash Recipes
How to make Buffalo Chicken Casserole:
To make this casserole:
- Whisk together your eggs, olive oil, spices + buffalo sauce.
- Add in a bowl with cooked chicken, spaghetti squash, and cheese if you’re using it.
- Mix together + place in a baking dish. Bake in the oven per the instructions below.
Time Saving Tips for making this Buffalo Chicken Spaghetti Squash Casserole
To assemble this meal quickly – cook all the parts ahead of time!
- Spaghetti Squash: Here is a post on how to cook spaghetti squash in the microwave and here is a post about how to cook spaghetti squash in the instant pot. Both methods take about 10 minutes.
- Chicken: You have a few options for shredded chicken. You can make my Easy Instant Pot Shredded Chicken, you can cook the chicken in the crockpot (you’d have to do it the day before or in the morning) OR you can buy a rotisserie chicken and shred it up.. any method will work.
- While your chicken and spaghetti squash are cooking – you can prep the other minimal ingredients, so that you can get it in the oven in no time! Easy peasy!
How to serve/store Buffalo Chicken Spaghetti Squash Bake:
Can this recipe be made ahead? Absolutely! I actually recommend assembling the casserole ahead of time. You can put everything in the dish and leave it in your refrigerator until you are ready to bake. You can also bake it ahead of time and reheat.
Can this recipe be reheated? Yes, this recipe also tastes great when reheated .. Simply reheat in a microwave or in an oven set at 350°F until center is cooked through.
I think you’re going to LOVE this Healthy Buffalo Chicken Spaghetti Squash Casserole as much as we did – Tyler took it for lunch 2 days after making it – and he hates leftovers. That’s how good it was 🙂
Substitutions for this spaghetti squash bake:
Buffalo Sauce: You can use any buffalo sauce you like. Frank’s Red Hot is Whole30 compliant and it’s also our favorite, but any buffalo sauce will work!
Veggies: Feel free to add other finely diced veggies to the carrot/celery/onion mixture. Bell peppers and green onions are great additions.
Cheese – Simply omit the cheese to make this recipe paleo/Whole30 friendly
Blue Cheese– If you don’t like blue cheese, omit it or sub in cheddar, goat, or mozzarella
Other Casseroles: We have other casserole recipes with different flavors if you’re looking to switch it up. Mexican Chicken Casserole, Spaghetti Squash Casserole, Chicken and Rice Casserole
Other healthy dinner recipes:
Looking for other easy meals? Check out these 40+ Healthy Dinner Recipes. Click here to grab our free healthy 30 minute dinners cookbook.
Love chicken? Check out our favorite healthy chicken breast recipes!
Healthy Buffalo Chicken Spaghetti Squash Casserole
Ingredients
- 3 cups spaghetti squash, shredded (one medium spaghetti squash)
- 2.5 cups shredded chicken (1 lb chicken)
- 1/2 tablespoon olive oil
- 1 egg
- 1/2 teaspoon onion powder
- 1/4 teaspoon pepper
- 1/2 teaspoon garlic powder
- 1/3 cup Frank’s Red Hot
- 1/2 cup blue cheese crumbles optional – (omit if Whole30/paleo)
Instructions
- Preheat oven to 400 degrees
- Cook spaghetti squash. For microwave: Fill a microwave safe glass dish with 1 inch of water. Slice spaghetti squash in half + place face down in water. Microwave on high for 10 minutes until cooked. Remove from microwave + shred spaghetti squash. For instant pot: Slice spaghetti squash, put in your instant pot with 1 cup of water. Cover + set pot to sealing for 5 minutes. Manually release the pressure + shred your cooked squash with a fork!
- While spaghetti squash is cooking, make shredded chicken. Follow these directions for the instant pot, or boil on the stove for 10 minutes, or buy a rotisserie chicken + shred.
- In a bowl, mix together olive oil, egg, spices+ Frank's Red Hot. Whisk until combined.
- Add cooked spaghetti squash, shredded chicken + spice/sauce mixture to a bowl and stir until combined. Stir in blue cheese crumbles.
- Pour mixture in a greased 8×8 baking dish. Bake at 400 for 25 minutes or until top starts to brown. You can broil for one minute to get a crispy top.
Video
Notes
- Here is a post on how to cook spaghetti squash in the microwave and here is a post about how to cook spaghetti squash in the instant pot. Both methods take about 10 minutes.
- The other key to this recipe is the chicken. You have a few options for shredded chicken. You can make my Easy Instant Pot Shredded Chicken, you can cook the chicken in the crockpot (you’d have to do it the day before or in the morning) OR you can say whatevs and just buy a rotisserie chicken and shred it up.. any method will work.
- While your chicken/spaghetti squash are cooking – you can prep the other minimal ingredients, so that you can get it in the oven in no time! Easy peasy!
Ed says
This is a super easy dinner. Feels rally filling but it’s low carb.
The Clean Eating Couple says
Glad you liked it, Ed! Agreed – spaghetti squash is super filling!
Anna says
Hey guys! My boyfriend loves this and so do I. It is a great recipe. Eggs do, however, bother me. Do you think there would be any substitute in this case? I know applesauce can be used in some cases, but I don’t know if it would mix well here. I know there are some commercial made egg re-placers. Just trying to find a good solution if any 🙂 Thanks!
The Clean Eating Couple says
Hi Anna – I think you can skip the egg and it would be fine. It might be a little less binded, but I would definitely not sub applesauce! Hope that helps 🙂
Sol says
This was so good. I definitely plan on making it again. I would use less celery and more carrots but that’s just because I like carrots more. It was filling and still light on my stomach which was a huge relief.
The Clean Eating Couple says
Glad you enjoyed it! There are no celery or carrots in this recipe so I’m not sure what you used for that!
Kelly says
In your post you talk about a celery/carrot/onion mixture but it’s not listed in the recipe
The Clean Eating Couple says
Hi Kelly – Yes, I know it’s not listed in the recipe. It’s a suggestion if people would like to add more veggies. 🙂
Sol says
I really enjoyed this. I made a side of sweet potato chips in my air fryer and the combination turned out to be really good.
The Clean Eating Couple says
Love that combo!! Sounds great!
Chelly says
Really good recipe. Easy, filling & tasty. Can’t wait to try the leftovers!
The Clean Eating Couple says
So glad you liked it, Chelly!
Kelly says
I definitely like buffalo sauce so really wanted to try this recipe! I already had some shredded chicken and leftover chicken tenders ✅ and also had a cooked spaghetti squash!✅ so it felt right!!!! Great way to get in my veggies and protein and that lovely kick of buffalo! I did add the blue cheese because I do like that flavor combo ☺️
The Clean Eating Couple says
So glad you liked it! Perfect way to use up everything you had around in your fridge!!
Jackie M says
This was SO easy to make, especially with the instant pot help. made all and eaten within 2 hours. Boyfriend even loved it which was a plus! will be making this again for sure!! Cant wait to try my next recipe.
The Clean Eating Couple says
I’m so glad you liked it, Jackie (and that it’s boyfriend approved!) The instant pot really does help to speed this along.. it cooks the chicken and spaghetti squash so quickly!
Vicky says
So tasty and easy to make too! I followed the recipe as-is but included the optional veggies listed above – carrots (2), celery (3), and a medium onion. It came out very tasty with a good kick too. Thanks for another great recipe! Looking forward to eating this again tomorrow.
The Clean Eating Couple says
Glad you liked it, Vicky! Love the addition of the veggies 🙂
Lori K says
Just made this today!! It was so easy, and so delicious!! Another winner from you guys! Thanks for your “real-people” recipes that aren’t so complicated, yet taste awesome!!
The Clean Eating Couple says
You’re so sweet, Lori! Thank you so much – I’m glad you enjoyed it1
Missy says
This is a great dish! I added some small chunks of diced cream cheese(not a lot) and some jarred jalapeños. Excellent and I’ll make it again. Instead of the blue cheese I used Gorgonzola by it’s what I had in the fridge. I’d say it’s key not to over cook your squash to begin with. Al dente is the best….roast it for 20-25 min tops.
The Clean Eating Couple says
Love those changes! It sounds delicious!! Especially the jalapenos. So glad you liked it!
Ashley says
Delicious, filling, and the perfect dish when I want the taste of buffalo chicken without eating it on a pizza 😉
Thanks, Liz and Tyler, for an easy meal prep dish that I can have for my whole week!
The Clean Eating Couple says
Yay!! Glad it could satisfy that craving! It’s one of our favs for meal prep too!
Ashley says
Made this again for the first time in too long, and we added in celery and carrots for extra veggies–still one of my favorite recipes!!
Kristin says
Do the nutrition facts include the blue cheese?
The Clean Eating Couple says
Yes they do. All nutrition facts are just estimates though so if you need complete accuracy you will need to scan your own brands that you use because they can vary slightly!
Holly says
Hi there! Quick question – I saw that some others added in cream cheese to make the casserole a bit creamier. I typically sub greek yogurt for sour cream or cream cheese, how do you think that would do with this recipe? I’m assuming it will work perfectly fine, but would love your thoughts if you’ve already tried it!
The Clean Eating Couple says
I think the greek yogurt would work but I’m not sure because I haven’t tried it. Maybe 1/2 cup? Let me know if you try it!
Holly says
Update! Added 1/2 cup of Greek Yogurt and it was delicious. Made it a bit creamier, similar to the dip version. Absolutely delicious on its own, we also were dipping celery into it because it was so tasty!
The Clean Eating Couple says
Yay!! So glad it worked out, Holly! Now I want to try it!
Julia Frost says
This is delicious, and much easier than I had anticipated. I’ll definitely make it again!
The Clean Eating Couple says
Thanks, Julia! Glad you liked it!
Suzanne says
Would love to try this dish . I’m not fond of blue cheese can I substitute extra old cheddar cheese ?
The Clean Eating Couple says
Hi Suzanne – Yes! Per the substitutions and in the recipe card – any cheese (or no cheese!) will work in this recipe 🙂 Let us know if you try it!
Maurita Kindle says
Just made this for lunch! It was the best dish ever! I added two grated Carrots and used Cheddar Cheese instead of the Blue Cheese. Also, I sprinkled the top of the casserole with Cheddar Cheese the last three minutes of cook time. This is definitely one of my favorites! Thanks so much Liz!😘
The Clean Eating Couple says
So glad you liked it, Maurita! The more veggies the better 🙂 Enjoy!
Morgan says
This recipe was so delicious, my whole family loved it!! I loved how easy it was to just put together.
The Clean Eating Couple says
Thank you so much! Glad you enjoyed it, Morgan!
Caitlin says
This dinner was amazing! I cooked my spaghetti squash in my Quick Cooker and got it cooked in under 20 minutes. As a teacher it’s a great go to for meal prepping to eat for lunch during the week.
The Clean Eating Couple says
So glad you liked it, Caitlin! Cooking the spaghetti squash in the instant pot is the perfect way to save time!
Robyn says
I made this tonight, and it’s the first time everyone liked a healthy recipe. Going to make it over and over and over! So good!
The Clean Eating Couple says
So glad you liked it, Robyn! This makes me so happy to hear!
Toya says
Our whole family loves this!
The Clean Eating Couple says
Thanks, Toya! Glad your family enjoys it 🙂
Sophie says
This is one of the best meals I have had in a long time! I kept going back for more!!! So delicious and easy.
The Clean Eating Couple says
So glad you enjoyed it, Sophie!
Brianna says
This is my second time making this- I love it! Just wondering if it can be frozen?
The Clean Eating Couple says
Hi Brianna – I wouldn’t recommend freezing it.I think the spaghetti squash would get really soggy -but I’ve never tried it!
Samantha says
Freaking amazing. Prep time takes a little bit but I was able to cook bulk spaghetti squash and shredded chicken to freeze and use later/add to other meal preps
The Clean Eating Couple says
So happy you enjoyed it!! I do the same thing with chicken/spaghetti squash 🙂
Elizabeth Taylor says
Very impressed by this recipe! Super tasty and filling. I didn’t have blue cheese, so I used cheddar, which tasted great, but I definitely want to try blue cheese next time as I think it would be even better.
The Clean Eating Couple says
So happy you liked it, Elizabeth!
Carol Boothe says
I loved this. Quick question though. My fitness pal has this as 456 calories per serving. Maybe someone just entered it incorrectly.
The Clean Eating Couple says
So glad you liked it, Carol! Not sure about My Fitness Pal/who entered it. You can individually plug in the ingredients/use the recipe builder on the app if you need to calculate the macros
MARY VAIL says
This recipe is ABSOLUTELY FANTASTIC. Im currently eating it as I write! I added extra salt and lots of bleu cheese. Mouth watering. Thank you so much!
The Clean Eating Couple says
Thanks, Mary! Glad you liked it!
Amanda says
This recipe is amazing! So easy and quick to make. This will definitely meal prep rotation. Thanks for such a great recipe!!
The Clean Eating Couple says
So glad you liked it! Thanks Amanda!
Mindy says
I loved your Buffalo Chicken casserole and Buffalo chicken spaghettis squash boats so decided I needed to try this! It definitely did not disappoint. I actually added in some broccoli and Greek yogurt (similar to the Buffalo boats because I liked them so much). Definitely please keep doing spaghetti squash recipe!
The Clean Eating Couple says
So happy you liked it, Mindy! We just shared a recipe! You’ll have to try this next
Kate says
Very nice & bar the shredding of the chicken it’s also quick.
I replaced the blue cheese with a 1/4 of a pot of Philadelphia & a handful of grated cheddar. I also added a dollop of cream, cayenne pepper & chilli flakes.
I had to substitute the hot sauce (can’t get that one here in the UK) with a bit of encona hot pepper sauce & siratcha hot chilli sauce.
It’s also delicious cold!
I’ll make it again for sure.
The Clean Eating Couple says
Glad you liked it! Next time try shredding your chicken with a hand mixer – saves a lot of time!
Bridget says
Kelly, this was really good! And I’m not a big Buffalo sauce fan! I saw the other recipe for spaghetti squash, I’m gonna try that! 😘
The Clean Eating Couple says
So happy you liked it!
Katrina says
Finding a good recipe for spaghetti squash has been hard in the past but now I come to you for all of them! This one is amazing. My boyfriend is obsessed with anything buffalo chicken so I was excited to try this! We subbed the blue cheese since we aren’t a fan and used cheddar, it was delicious. Thanks again for another great recipe!
Rilie says
Have made this recipe multiple times switching up the veggies and types of cheeses. Love all of them! Even brought it to a sick friend as a get well soon gift and she loved it as well!
Danielle says
I love this easy, healthy recipe! Instead of the seasonings, I usually add about a tablespoon of Ranch seasoning powder. I also add a few stalks of chopped up celery for crunch.
andi says
LOVE!!! so easy and delicious. the perfect weekend meal!
andi says
love!!! the perfect easy weekend meal
Jaclyn says
Love this recipe so much!! It’s quick and easy and so good!! It’s a good-for-you meal that even kids will eat (my 4 year old loved it!)!!
Terralynne says
This recipe was so flavourful, and simple to do. This will be a stable in our home.
Tracy says
This was excellent! My husband and I could have easily eaten this entire casserole. I had to force us to save some for lunch tomorrow. We’ll definitely make this again. Thanks!
Sue says
Could you use egg whites or no eggs?
The Clean Eating Couple says
I think it would work with no eggs!
Jerri says
Wow! I made this tonight because I had a spaghetti squash that I was trying to find a new spin to make it exciting. Made this just as written adding 1 small onion and 4 large carrots chopped. This blew mine & my husbands mind! So easy too, big plus! Great healthy new recipe to add to the rotation. Thank you!
Gregory says
My wife and I regularly have spaghetti squash as a low carb veggie side with dinner. I made this recipe for the first time for Super Bowl Sunday 2023 dinner. It’s GREAT! Great taste, good heat and all around wonderful.
A few comments on the recipe itself –
1. I cook the squash as per label on the store bought squash. Split, remove seeds, put cut side down in casserole dish, pierce outer skin with knife in several places and bake at 350 degrees for 45 minutes. No water is added to pan. Let cool to touch or at least cool enough till you can hold with a pot holder and remove ‘innerds’ with a fork
2. While the squash cooled, I cooked the chicken in the already warm oven. I used thin chicken breasts because that was the only 1 pound pack in my store.
3. Rather than follow the recipe exactly, I mixed all ingredients in a bowl except for chicken and squash.
4. Then I stirred in the chicken and lastly stirred in the squash.
It made no difference that I added the blue cheese crumbles early and not at the end.
As I already said, this receipe is a winner. The Franks hot sauce gives it a meaningful but not overpowering level of heat. It tastes great. I’m certain we’ll make this again and again.