Healthy Buffalo Chicken Spaghetti Squash Casserole Recipe

Let me tell you, in our house, weeknight dinners can sometimes feel like a culinary tightrope walk. We’re always juggling between wanting something delicious and satisfying, but also keeping it healthy and, let’s be honest, relatively quick to prepare. That’s where this Healthy Buffalo Chicken Spaghetti Squash Casserole truly shines. I stumbled upon this recipe a few months ago, and it has quickly become a family favorite. Even my picky eaters, who usually wrinkle their noses at anything remotely “healthy,” devoured it! The creamy, spicy buffalo chicken filling, combined with the naturally sweet and tender spaghetti squash, is a flavor and texture combination that just works. It’s comforting, it’s flavorful, and most importantly, it’s packed with goodness without sacrificing that satisfying casserole feel. Honestly, this dish is a game-changer for anyone looking to enjoy the classic buffalo chicken flavor in a healthier, veggie-loaded way. It’s become a staple in our rotation, and I’m so excited to share this recipe with you so you can experience the same guilt-free comfort food joy!

Ingredients

This recipe utilizes simple, wholesome ingredients that come together to create a flavorful and nutritious casserole. Here’s a detailed list of everything you’ll need to make this delicious dish:

• For the Spaghetti Squash:
  • 1 large spaghetti squash (about 3-4 pounds): The star of the show! Look for a squash that feels heavy for its size and has a firm, smooth rind. Avoid squashes with soft spots or blemishes.
  • 1 tablespoon olive oil: For roasting the spaghetti squash and adding a touch of healthy fat. You can also use avocado oil or coconut oil as alternatives.
  • Salt and black pepper: To season the spaghetti squash and enhance its natural flavor. Freshly ground black pepper is always recommended for the best taste.
• For the Buffalo Chicken Filling:
  • 1.5 pounds boneless, skinless chicken breasts: Opt for organic or free-range chicken breasts for the best quality and flavor. You can also use chicken thighs for a richer flavor, but trim off any excess fat.
  • 1 tablespoon olive oil: For sautéing the onions and garlic and adding healthy fats.
  • 1 medium yellow onion, diced: Adds a savory base to the filling. Yellow onions are versatile and provide a mild sweetness when cooked.
  • 2 cloves garlic, minced: Essential for adding aromatic flavor to the buffalo chicken filling. Freshly minced garlic is always preferable to pre-minced for a stronger flavor.
  • 1/2 cup buffalo wing sauce (healthy/lower-sodium variety): Choose your favorite brand, but be mindful of sodium content and added sugars. Look for sauces made with natural ingredients and minimal additives. Frank’s RedHot is a popular choice and has lower sodium options. You can also make your own homemade buffalo sauce for even more control over ingredients.
  • 1/4 cup plain Greek yogurt (0% or 2% fat): Adds creaminess and tang to the filling while boosting protein and keeping it healthier than using heavy cream or sour cream. Full-fat Greek yogurt can also be used for a richer flavor.
  • 1/4 cup reduced-fat cream cheese, softened: Contributes to the creamy texture and richness of the filling. Make sure it’s softened to room temperature for easy blending. You can also use Neufchatel cheese as a lower-fat alternative.
  • 1/4 cup shredded cheddar cheese (reduced-fat): Adds cheesy goodness and flavor. Reduced-fat cheddar is a good option for keeping the casserole lighter. You can also use Monterey Jack, Colby Jack, or a blend of cheeses.
  • 2 tablespoons chopped fresh cilantro or parsley, for garnish (optional): Adds a fresh, vibrant touch and a pop of color to the finished casserole. Choose whichever herb you prefer or have on hand.
• Optional Add-Ins (for customization and extra flavor/nutrition):
  • 1/2 cup chopped celery and/or carrots: Adds a classic buffalo chicken flavor element and extra vegetables.
  • 1/4 cup blue cheese crumbles: For a more traditional buffalo chicken taste. Add sparingly if you are watching sodium intake.
  • 1/4 cup chopped green onions: For a milder onion flavor and fresh garnish.
  • 1/4 cup breadcrumbs (whole wheat or gluten-free): For a crispy topping. Sprinkle on top before baking for added texture. Panko breadcrumbs work especially well.
  • Pinch of red pepper flakes: For extra heat if you like your buffalo chicken spicier.
  • 1/4 cup nutritional yeast: For a cheesy, savory flavor boost, especially if you are looking to make a dairy-free version (though this recipe is not strictly dairy-free).

Detailed Ingredient Breakdown and Nutritional Considerations:

• Spaghetti Squash: This low-carb, nutrient-rich vegetable is the perfect healthy base for this casserole. It’s packed with fiber, vitamins A and C, and potassium. Choosing spaghetti squash over traditional pasta significantly reduces the carbohydrate content and increases the fiber intake, making this dish more blood sugar-friendly and promoting satiety. When selecting your spaghetti squash, look for one that feels heavy for its size. This indicates it’s dense with flesh and will yield more “spaghetti” strands.
• Chicken Breast: Lean protein is crucial for a balanced and satisfying meal. Chicken breast is an excellent source of lean protein and essential amino acids. It helps keep you feeling full and supports muscle building and repair. Using boneless, skinless chicken breast keeps the fat content low, aligning with a healthier approach.
• Buffalo Wing Sauce: This is where the signature buffalo flavor comes from. However, traditional buffalo wing sauces can be high in sodium and unhealthy fats. Choosing a healthier or lower-sodium variety is key. Reading labels is important! Look for sauces that are made with vinegar, hot peppers, and natural spices, and are lower in sodium and added sugars. Making your own homemade buffalo sauce allows you to control all the ingredients and customize the spice level and flavor profile.
• Greek Yogurt and Cream Cheese (Reduced-Fat): These ingredients provide the creamy texture that’s essential in a casserole. Using Greek yogurt in combination with reduced-fat cream cheese significantly reduces the fat and calorie content compared to using heavy cream or full-fat cream cheese. Greek yogurt also adds a boost of protein and probiotics. The tanginess of Greek yogurt complements the spicy buffalo sauce beautifully.
• Cheddar Cheese (Reduced-Fat): Cheese adds flavor and richness, but it can also be high in calories and fat. Opting for reduced-fat cheddar helps keep the casserole lighter while still providing cheesy satisfaction. Shredding your own cheese from a block, rather than using pre-shredded cheese, often results in better melting and flavor.
• Onion and Garlic: These aromatic vegetables are foundational flavor builders in countless dishes. They add depth and complexity to the buffalo chicken filling. Onions and garlic are also rich in antioxidants and beneficial compounds.
• Olive Oil: Using olive oil for sautéing and roasting provides healthy monounsaturated fats, which are beneficial for heart health. Olive oil also adds a subtle fruity flavor. Extra virgin olive oil is preferred for its higher antioxidant content and richer flavor.
• Cilantro or Parsley: Fresh herbs add a burst of freshness and brightness to the finished dish. Cilantro and parsley are both great choices and provide vitamins and antioxidants. Choose whichever herb you prefer or have on hand.

By carefully selecting each ingredient, focusing on whole foods, lean proteins, healthy fats, and lower-sodium options, this Healthy Buffalo Chicken Spaghetti Squash Casserole becomes a truly nutritious and delicious meal. It’s a smart swap for traditional, heavier casseroles and allows you to enjoy all the comforting flavors without the guilt.

Instructions

Creating this Healthy Buffalo Chicken Spaghetti Squash Casserole is surprisingly straightforward. Follow these step-by-step instructions to bring this flavorful and nutritious dish to life:

Step 1: Prepare the Spaghetti Squash

1. Preheat your oven to 400°F (200°C). Preheating ensures the oven is at the correct temperature when you place the squash in, allowing it to cook evenly.
2. Wash the spaghetti squash thoroughly. Rinse the exterior of the squash under cool water to remove any dirt or debris.
3. Carefully cut the spaghetti squash in half lengthwise. Spaghetti squash can be quite hard to cut. Use a sharp, sturdy knife and be very cautious. You can also microwave the squash for a few minutes (about 3-4 minutes) to soften it slightly, making it easier to cut. Cut from stem to blossom end.
4. Scoop out the seeds and stringy pulp from each half. Use a spoon to remove the seeds and the stringy fibers from the cavity of each squash half. Discard the seeds and pulp (or save the seeds to roast later!).
5. Brush the cut sides of the spaghetti squash halves with olive oil. Evenly coat the cut surfaces with olive oil using a brush or your fingers. This helps the squash roast properly and prevents it from drying out.
6. Season with salt and black pepper. Sprinkle salt and freshly ground black pepper over the oiled cut sides of the squash. Seasoning at this stage enhances the natural flavor of the squash.
7. Place the spaghetti squash halves cut-side down on a baking sheet. Line a baking sheet with parchment paper for easier cleanup if desired. Place the squash halves cut-side down on the prepared baking sheet.
8. Roast for 40-50 minutes, or until the squash is tender. Roast in the preheated oven until the squash is easily pierced with a fork and the flesh is tender. The roasting time may vary depending on the size of your squash.
9. Let the squash cool slightly before handling. Once roasted, remove the baking sheet from the oven and let the squash cool enough to handle comfortably.

Step 2: Prepare the Buffalo Chicken Filling

1. While the squash is roasting, prepare the chicken. If using raw chicken breasts, you have a few options:
   • Poaching: Place the chicken breasts in a pot of water or chicken broth, bring to a simmer, and cook until cooked through (about 15-20 minutes, or until an internal temperature of 165°F (74°C) is reached). Shred with forks once cool enough to handle.
   • Baking: Bake the chicken breasts at 375°F (190°C) for 20-25 minutes, or until cooked through. Shred with forks once cool enough to handle.
   • Shredded Cooked Chicken: For a shortcut, you can use pre-cooked shredded chicken from the grocery store or leftover cooked chicken. Make sure it’s plain and unseasoned if possible, or adjust seasonings accordingly.
2. Heat olive oil in a large skillet over medium heat. Place a large skillet on the stovetop and heat olive oil over medium heat.
3. Add diced onion and cook until softened, about 5-7 minutes. Add the diced onion to the hot skillet and sauté, stirring occasionally, until softened and translucent.
4. Add minced garlic and cook for 1 minute more, until fragrant. Add the minced garlic to the skillet and cook for about a minute, stirring constantly, until fragrant. Be careful not to burn the garlic.
5. Add the shredded cooked chicken to the skillet. Add the shredded cooked chicken to the skillet with the onions and garlic.
6. Pour in the buffalo wing sauce, Greek yogurt, and softened cream cheese. Pour the buffalo wing sauce, Greek yogurt, and softened cream cheese into the skillet.
7. Stir until everything is well combined and heated through. Stir all the ingredients together until they are thoroughly combined and the mixture is heated through and creamy. Simmer for a few minutes to allow the flavors to meld.
8. Remove from heat. Once the filling is well combined and heated through, remove the skillet from the heat.

Step 3: Assemble the Casserole

1. Using a fork, scrape the spaghetti squash flesh into strands. Once the roasted spaghetti squash is cool enough to handle, use a fork to scrape the flesh from the inside of each half, creating spaghetti-like strands. Place the spaghetti squash strands in a large bowl.
2. Add the buffalo chicken filling to the spaghetti squash strands. Pour the prepared buffalo chicken filling over the spaghetti squash strands in the bowl.
3. Gently toss to combine. Gently toss the spaghetti squash and buffalo chicken filling together until they are evenly combined. Be careful not to overmix.
4. Pour the mixture into a greased 9×13 inch baking dish. Lightly grease a 9×13 inch baking dish with cooking spray or olive oil. Pour the spaghetti squash and buffalo chicken mixture into the prepared baking dish, spreading it evenly.
5. Sprinkle shredded cheddar cheese over the top. Evenly sprinkle the reduced-fat shredded cheddar cheese over the top of the casserole.
6. Bake in the preheated oven for 20-25 minutes, or until heated through and cheese is melted and bubbly. Bake in the preheated 400°F (200°C) oven for 20-25 minutes, or until the casserole is heated through, the cheese is melted and bubbly, and lightly golden brown in spots.
7. Optional: Broil for the last 1-2 minutes for extra browning. For a more golden brown and slightly crispy cheese topping, you can broil the casserole for the last 1-2 minutes of baking time. Watch it closely to prevent burning.
8. Let cool slightly before serving. Remove the casserole from the oven and let it cool for a few minutes before serving.
9. Garnish with chopped cilantro or parsley (optional). If desired, garnish the casserole with chopped fresh cilantro or parsley before serving for a fresh, vibrant touch.

Nutrition Facts

(Please note: Nutritional information is an estimate and may vary based on specific ingredients and brands used. Serving sizes are also estimations.)

• Servings: Approximately 6-8 servings
• Calories per serving (estimated): 350-450 calories (depending on serving size and specific ingredients, especially buffalo sauce and cheese)

Approximate Macronutrient Breakdown per Serving (estimated):

• Protein: 30-40 grams
• Carbohydrates: 20-30 grams (net carbs will be lower due to fiber from spaghetti squash)
• Fat: 15-25 grams

Key Nutritional Highlights:

• High in Protein: Primarily from chicken and Greek yogurt, contributing to satiety and muscle support.
• Good Source of Fiber: From spaghetti squash, promoting digestive health and fullness.
• Lower in Carbohydrates: Compared to traditional pasta-based casseroles, thanks to the spaghetti squash base.
• Moderate in Fat: Using reduced-fat cheese and Greek yogurt helps keep the fat content moderate. Healthy fats are provided by olive oil.
• Source of Vitamins and Minerals: Spaghetti squash provides vitamins A and C, and potassium. Other vegetables and ingredients contribute additional micronutrients.

Preparation Time

• Prep Time: 25-30 minutes (including spaghetti squash prep and filling prep)
• Cook Time: 1 hour 5-1 hour 15 minutes (including roasting spaghetti squash and baking casserole)
• Total Time: Approximately 1 hour 30 minutes – 1 hour 45 minutes

How to Serve

This Healthy Buffalo Chicken Spaghetti Squash Casserole is delicious and satisfying on its own, but here are some serving suggestions to create a complete and balanced meal:

• Side Salad:
  • Classic Caesar Salad: A crisp Caesar salad provides a refreshing contrast to the richness of the casserole. Use a light vinaigrette to keep it healthy.
  • Simple Green Salad: A simple green salad with mixed greens, tomatoes, cucumbers, and a light vinaigrette is a great way to add extra vegetables and freshness.
  • Blue Cheese Wedge Salad: If you love blue cheese, a wedge salad with blue cheese dressing complements the buffalo flavor beautifully. Go light on the dressing to keep it healthier.
• Vegetable Sides:
  • Roasted Broccoli or Asparagus: Roasting broccoli or asparagus brings out their natural sweetness and provides additional nutrients.
  • Steamed Green Beans: Simple steamed green beans are a quick and healthy side dish.
  • Carrot and Celery Sticks with Ranch Dip (Light Ranch): For a classic buffalo chicken pairing, serve carrot and celery sticks with a light ranch dip.
• Garnishes and Toppings:
  • Extra Buffalo Sauce: For those who like extra spice, serve with a side of buffalo sauce for drizzling.
  • Ranch Dressing or Blue Cheese Dressing (Light): Offer light ranch or blue cheese dressing for dipping or drizzling.
  • Green Onions (Sliced): Sliced green onions add a mild onion flavor and fresh garnish.
  • Avocado (Diced): Diced avocado adds creaminess and healthy fats.
  • Crumbled Blue Cheese: For a more intense blue cheese flavor, sprinkle crumbled blue cheese on top.
• Other Serving Ideas:
  • Serve as a Meal Prep Dish: This casserole reheats well, making it perfect for meal prepping lunches or dinners for the week.
  • Serve at Potlucks or Gatherings: It’s a crowd-pleasing dish that’s both healthy and delicious, making it ideal for potlucks or casual gatherings.
  • Pair with a Light Soup: A light vegetable soup or chicken noodle soup would complement the casserole nicely for a heartier meal.

Additional Tips for the Best Buffalo Chicken Spaghetti Squash Casserole

1. Don’t Overcook the Spaghetti Squash: Roast the spaghetti squash until it’s tender but still slightly firm. Overcooked squash can become mushy and watery. Check for doneness by piercing it with a fork – it should be easily pierced but not falling apart.
2. Adjust the Spice Level to Your Preference: Buffalo sauce can vary in heat level. Start with a milder sauce if you are sensitive to spice and add a pinch of red pepper flakes if you want to increase the heat. You can also control the spice by adding more or less buffalo sauce to the filling. Taste the filling before assembling the casserole and adjust accordingly.
3. Ensure Cream Cheese is Properly Softened: Softened cream cheese blends much more smoothly into the filling, creating a creamy and consistent texture. Take the cream cheese out of the refrigerator at least 30 minutes before starting to allow it to soften to room temperature.
4. Shred Your Own Cheese for Better Melting: Pre-shredded cheese often contains cellulose to prevent clumping, which can also hinder melting. Shredding your own cheese from a block ensures better melting and a smoother, cheesier topping.
5. Make it Ahead of Time: You can assemble the casserole ahead of time and store it, unbaked, in the refrigerator for up to 24 hours. When ready to bake, add about 10-15 minutes to the baking time to ensure it is heated through. This makes it a great option for busy weeknights or meal prepping.

FAQ Section

Q1: Can I use chicken thighs instead of chicken breasts?

A: Yes, you can definitely use chicken thighs! Chicken thighs will result in a richer, more flavorful filling due to their higher fat content. Just be sure to trim off any excess skin and fat before cooking. The cooking time will be similar to chicken breasts.

Q2: Can I make this casserole dairy-free?

A: While this recipe as written contains dairy, you can make some substitutions to reduce or eliminate dairy. You can replace the Greek yogurt with a plant-based yogurt alternative like coconut yogurt (plain and unsweetened). For the cream cheese, you can use a dairy-free cream cheese alternative. For the cheddar cheese topping, you can use a dairy-free shredded cheese alternative or nutritional yeast for a cheesy flavor. Keep in mind that these substitutions might slightly alter the texture and flavor of the casserole.

Q3: Can I freeze this casserole?

A: Yes, this casserole freezes well! Allow the baked casserole to cool completely. Then, cover it tightly with plastic wrap and then aluminum foil, or transfer individual portions to freezer-safe containers. Freeze for up to 2-3 months. To reheat, thaw overnight in the refrigerator and then bake at 350°F (175°C) until heated through, or reheat individual portions in the microwave.

Q4: What if I don’t have spaghetti squash? Can I use another vegetable?

A: Spaghetti squash is key to the healthy and lower-carb nature of this recipe. However, if you absolutely cannot find spaghetti squash, you could potentially use other vegetables as a base. Zucchini noodles (zoodles) or cauliflower rice could be used, but they will have a softer texture and may release more moisture. If using zucchini noodles or cauliflower rice, you may want to sauté them lightly to remove excess moisture before adding the buffalo chicken filling. The flavor and texture will be different from using spaghetti squash.

Q5: How can I make this recipe spicier?

A: If you want to make this casserole spicier, there are several ways to increase the heat:
* Use a spicier buffalo sauce: Choose a buffalo wing sauce that is labeled as “hot” or “extra hot.”
* Add red pepper flakes: Stir in a pinch or two of red pepper flakes to the buffalo chicken filling.
* Add cayenne pepper: A dash of cayenne pepper can also boost the heat level.
* Include hot sauce: Add a few dashes of your favorite hot sauce to the filling.
* Serve with extra hot sauce on the side: For those who want to control their spice level, serve with a bottle of hot sauce on the side so they can add more to their individual servings.

Enjoy creating and indulging in this Healthy Buffalo Chicken Spaghetti Squash Casserole! It’s a delicious and nutritious way to satisfy your cravings for comfort food without any of the guilt. From weeknight dinners to potlucks, this versatile casserole is sure to become a new favorite in your kitchen.

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