Buffalo Chicken Spaghetti Squash Casserole

by Lauren

Low-carb, high-protein spaghetti squash dish bursting in buffalo flavor! Your taste buds and your tummy with be satisfied with this mouth-watering, voluminous dish. This is for sure one of those recipes you will keep going back to!

Truly, there is something just SO DANG TASTY about buffalo flavored chicken. And when you pair it with a little bit of creaminess (in this case, sour cream), cheese (obviously), and one of the most popular volume-making vegetables, well…. what more could you even ask for in a meal?

In my opinion, it’s not super hard to go wrong with the chicken, spaghetti squash and buffalo sauce combo. Especially if you’re fan of buffalo sauce and aren’t taken aback with a little generous pour. 😉
There are so many ways to make this dish come together and each one I have tried is seriously yummy!

Still – I’ve found that different methods of cooking (even down to how you cook the spaghetti squash and chicken), as well as using different ingredients, can make a huge impact on the flavor, texture, and macro content of the dish. Which makes sense of course – just like with any recipe!

Now like I mentioned, this is one of my favorite combos, so I have experimented with this recipe many times and many different ways to see which way I like best. All down the most time efficient, best all around flavor and texture, and ways to make it more creamy or more voluminous if you prefer!

I will share the different methods with you below! The instructions and ingredients follow that of the “best all around flavor and texture method.” This is also the one represented in the nutritional information as well.

Most Time Efficient Method:

Life gets busy sometimes! And let’s be honest, sometimes we straight up just DON’T feel like cooking chicken. Still, we want delicious and balanced, protein-packed meals prepped for the week – so when we aren’t really feeling like dealing with raw chicken… rotisserie chicken comes to the rescue! Just shred it (I try to take some skin off first), and throw it in the bowl, and that step is done!

For the spaghetti squash, I would recommend cooking it the night before, that way all you to do is throw it in. More often that not, I get busy (or lazy), so I will just cook it, leave the strands in, wrap it and put in the fridge overnight. Then the next day when I’m ready to make the casserole, I’ll just scoop out the strands then.

But if you are wanting to get it done that day, in the quickest amount of time, you can always just throw it in the microwave, air fryer, or insta pot!

Microwave: I haven’t tried it this way personally, but I’ve heard of people who have! Here is a post with detailed instructions on how to cook spaghetti squash in the microwave.

Air fryer: Cut spaghetti squash in half & place face down in air fryer basket. Cook on 400°F for 15 minutes.

Insta Pot: Cut spaghetti squash in half. Place 1 cup (250ml) of cold water and a trivet in Instant Pot. Place Spaghetti Squash in Instant Pot (cut side facing down) on the steamer rack, close the lid. Pressure cook at:

  • 6 minutes for Al Dente (firmer) spaghetti squash
  • 8 minutes for more tender spaghetti squash

Or you can simply cook in oven right before you are ready to make casserole if you have 30 minutes to do so. Once spaghetti squash is cook, let cool, and then shred!

Nutrition for this method using rotisserie chicken:
190 calories 8.5C|9F|18P for one serving (1/8 of dish or 197g).

Best All Around Flavor & Texture Method:

To achieve the best texture and flavor, I like to cook the chicken myself. I simply throw in the insta pot with some chicken broth and my favorite seasonings to get the most perfectly seasoned, JUICY chicken. I do keep the seasonings pretty light when i’m planning to add it to a casserole dish like this one since I’ll know i’ll add more later. But still – we want that chicken to cook with some flavor!

Now for the spaghetti squash – don’t let this part throw you off! If you are comfortable making spaghetti squash another way, by all means – just do that! There are so many ways to cook spaghetti squash. The key is to keep the oven temperature high (I like to do 400 F) and to not leave it in too long or it will start to get mushy. Usually 35 minutes is perfect for me!

As far as how you cut it, well, I prefer cutting them into 1.5 inch rings when I have an extra 5 minutes to do it this way. I’ve found that this way helps to cook the spaghetti squash more evenly, therefore having the same perfectly tender (but not mushy) spaghetti strands throughout.

If you do decide to cut it length or width wise, just make sure to put it in the oven face down so that the water doesn’t evaporate and stay on top of the squash.
Also, if you’re having trouble cutting, just score it a couple of times and throw it in the microwave for 5 minutes. It will still require some muscle but it will definitely make it easier!

Other Ways to Switch it Up:

To make more creamy: There are many ways to do this! My favorite is to replace the sour cream with fat-free or reduced-fat cream cheese. Also adding a little extra shredded cheese into the mixture does wonders!

To make more voluminous: sometimes you just want more food 😆 so when I am wanting to add more volume, I will add some more sneaky veggies to fill me up! My favorite are grilled onions, cauliflower rice, and shredded carrots! But feel free to experiment how you like!

As always, if you try, tag me on Instagram (@LaurenFitFoodie) because I would love to see your yummy recreations!

Buffalo Chicken Spaghetti Squash Casserole

Buffalo Chicken Spaghetti Squash Casserole

Yield: 8
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes

Low-carb, high-protein spaghetti squash dish bursting in buffalo flavor! Your taste buds and your tummy with be satisfied with this mouth-watering, voluminous dish. This is for sure one of those recipes you will keep going back to!


  • 5 cups (700g) spaghetti squash, shredded and loosely packed
  • 1/2 tbsp (7 mL) olive oil
  • 1 large egg
  • salt and pepper to taste (I added 3 dashes of each)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 cup (120 mL) franks red hot sauce
  • 1/2 cup (120 mL) fat free sour cream
  • 1/2 cup (56g) parmesan cheese
  • 16 oz chicken, cooked and shredded


  1. Preheat oven to 400 F.
  2. If you still need to cook your chicken, do this first. I like to throw mine in a insta pot with 1.5 cups low sodium chicken broth + salt, pepper, and garlic, and select pressure cook for 8 minutes (will still take about 10 minutes for pressure to build up). When chicken is done, let pressure release for 10 minutes, and then let chicken cool enough before shredding.
  3. If you still need to cook your spaghetti squash, you can do this now too. Slice into rings (as pictured above) or simply lengthwise if you prefer. Spray with cooking spray and sprinkle with a couple of dashes of salt, pepper, and garlic powder. Bake for 30-40 minutes.
  4. Once chicken and spaghetti squash are both prepared, grab a large mixing bowl. Add the egg, olive oil, and seasonings and whisk to combine. Add Buffalo sauce and sour cream and whisk again.
  5. Add spaghetti squash and shredded chicken to bowl and stir. Finally, add in 1/4 cup of the cheese (save the other 1/4 for topping) and mix again until everything is combined.
  6. Pour mixture into a greased 13×9 inch baking dish. Bake at 400 F for 25 minutes or until top starts to brown. You can broil for one to two minutes to get it a little crispy at the top too!
  7. Let cool and enjoy!


MFP entry: Lauren Fit Foodie Buffalo Chicken Spaghetti Squash Casserole

Nutrition Information
Yield 8 Serving Size 1/8 of dish (197g)
Amount Per Serving Calories 164Total Fat 5gCarbohydrates 8gProtein 22g


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Grayson April 30, 2020 - 11:54 pm

Just made this for my family, it was a crowd favorite! They all said it tasted just like they were eating buffalo chicken dip.

Little did they know how macro-friendly it was 🙂

Lauren May 3, 2020 - 7:09 pm

Mwhahaha! LOVE IT, that is the best 😆

Amy G June 18, 2020 - 12:40 am

Is it really only 1 oz chicken? Or 1 lb.?

Lauren June 18, 2020 - 3:15 pm

Yes one lb/16 oz!

Kara Goodrum June 22, 2020 - 8:59 pm

I’m not a big fan of spaghetti squash. Do you think sweet potatoes would be a good substitute?

Lauren June 25, 2020 - 4:55 pm

I haven’t tried but that does sound like it would turn out amazing!

Jillian Poynter June 25, 2020 - 4:34 pm

Could you substitute sour cream for non fat greek yogurt?

Lauren June 25, 2020 - 4:55 pm

Yes! Turns out great!

Teresa July 1, 2020 - 8:29 am

What’s a good side dish to go with this recipe?!?

Lauren July 2, 2020 - 6:38 pm

Anything you want! My favorite is homemade pita chips and a side salad. But you can do potatoes, rice, any other veggie!

Danica September 8, 2020 - 9:35 pm

This is so stinking good! This is bake is something I get so excited about having for dinner!!! It’s in my meal rotation! It’s so easy and so very good!!!

Kati September 14, 2020 - 6:07 pm

do you measure the 16 oz of chicken before cooking or after?

Lauren September 25, 2020 - 1:08 am


Jackie October 5, 2020 - 9:42 pm

I’m thinking about subbing the 1/2 cup of sour cream for 1/4 cup of greek yogurt and 1/4 of light ranch, do you think that would work out fine?

Lauren October 6, 2020 - 8:57 pm

Oh yes, I think that would work great! Sounds amazing too!


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