Buffalo chicken, spaghetti squash, and cheese baked in a casserole dish topped with green onions and dressing

Buffalo Chicken Spaghetti Squash Casserole

This Buffalo Chicken Spaghetti Squash Casserole is low-carb, high-protein and bursting with spicy buffalo flavor! Your taste buds and your tummy with be satisfied with this mouth-watering, voluminous dish. You’ll keep going back for more!

Truly, there is something just SO DANG TASTY about buffalo chicken. I can smell the spiciness just thinking about it and my mouth is WATERING! And when you include it in something creamy and cheesy that happens to contain a voluminous vegetable…what more could you ask for in a meal??? This is one of my most popular recipes, and I make it all of the time! (And so does MY MOM!)

This Buffalo Chicken Spaghetti Squash Casserole will seriously blow your mind. The top is bubbly, cheesy, and crispy and the inside is incredibly creamy. It’s made with a great, wholesome protein paired with a healthy vegetable, making it healthy and macro-friendly. And it’s great for meal prep, so you can make it to enjoy ALL WEEK LONG!

Like many casseroles, this dish is also super customizable and you can make it in a way that works best for you. Use a pre-shredded or rotisserie chicken or cook your spaghetti squash the day before if you need to save some time. Mix your buffalo sauce with ranch or bleu cheese dressing, use different seasonings, and throw in your other favorite veggies. It all bakes together into perfection!


  • It’s BURSTING with buffalo flavor!
  • This dish is macro-friendly being low carb and high protein.
  • Works as an amazing meal prep option for the week!
  • Creamy, cheesy, spicy…you’ll be scraping your plate and going back for more.
  • Casseroles allow for so much customization! Add more veggies, toss in extra protein, use a different sauce or experiment with other cheese flavors.
  • It’s so good, even your mom will want to make it. Seriously! My mom does every other week 😂


  • Spaghetti squash – Adds so much volume to this casserole! Check out How to Cook a Spaghetti Squash for best tips on cooking.
  • Chicken breast – shredded
  • Frank’s Red Hot – Only some of the best buffalo sauce to ever exist.
  • Spices – garlic powder, onion powder, salt and pepper
  • Fat-free sour scream – Makes this casserole oh so creamy! You can replace with Greek yogurt if you would like.
  • Parmesan cheese – I love the parmesan with the buffalo but you could also use your favorite shredded cheese. Mozzarella or a Mexican blend would be so good!
  • Egg
  • Olive oil – only 1/2 tablespoon. Just steps it up a notch and makes it taste more like the real deal.


  1. Preheat oven to 400 degrees F.
  2. Cook and shred your chicken if you are not using a pre-shredded or rotisserie chicken.
  3. Cook your spaghetti squash. Slice into rings or lengthwise. Spray with cooking spray and sprinkle with salt, pepper, and garlic powder. Bake for 30-40 minutes. For tips on how to cook a spaghetti squash, check out my How to Cook a Spaghetti Squash post.
  4. Grab a large mixing bowl. Add egg, olive oil, and seasonings and whisk to combine. Add buffalo sauce and sour cream. Whisk again.
  5. Add spaghetti squash and shredded chicken to the bowl and stir.
  6. Add in 1/4 cup of parmesan cheese (save the other 1/4 for topping) and combine.
  7. Pour mixture into a greased 13×9 inch baking dish. Bake at 400°F for 25 minutes or until the top starts to brown. You can broil for one to two minutes to get it a little crispy at the top, too.
  8. Let cool and enjoy!


Casseroles are so easy to customize because they’re basically a combination of your favorite things!

Need more protein? Add more chicken breast and/or cheese. You could also make this recipe with ground beef or shredded pork.

Want to make it creamier? Replace the sour cream with fat-free or reduced-fat cream cheese. You can also add shredded cheese and watch it get all gooey and bubbly. Top it off with some bleu cheese dressing, too!

Think you’ll still be hungry? I get it. Sometimes you just want more food 😂 Add some veggies to fill your belly up! My favorite are grilled onions, cauliflower rice, and shredded carrots! But feel free to experiment how you like!

Don’t be afraid to double or half size this recipe either!



If you try this buffalo chicken spaghetti squash casserole and love it, please rate this recipe!

You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!

Yield: 8

Buffalo Chicken Spaghetti Squash Casserole

Buffalo chicken, spaghetti squash, and cheese baked in a casserole dish topped with green onions and dressing

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!

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes


  • 5 cups spaghetti squash, shredded and loosely packed (700g)
  • 1/2 tbsp olive oil (7g)
  • 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 franks red hot sauce (120g)
  • 1/2 cup fat free sour cream (120g) - or Greek yogurt
  • 1/2 cup shredded parmesan cheese (56g)
  • 16-oz. chicken, cooked and shredded (about 3 cups) - see notes below


  1. Preheat oven to 400 degrees F. Prepare a 9x13" baking dish with
  2. If you still need to cook your chicken, do this first. I used the Basic Shredded Chicken recipe from my Savory cookbook. See notes below for how to cook your chicken quickly if you need to cook it quickly.
  3. If you still need to cook your spaghetti squash, you can do this now too. Check out How to Cook a Spaghetti Squash for the different ways to cook.
  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 (or yogurt) and whisk again.
  5. Add spaghetti squash and shredded chicken to the bowl and fold in with a wooden spoon. Finally, add in 1/4 cup of the cheese (save the other 1/4 for topping) and stir again until all ingredients are incorporated.
  6. Pour spaghetti squash mixture into the prepared baking dish and sprinkle with the remaining shredded cheese. Bake for 20-25 minutes or until top starts to brown on the edges. 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: LFF Buffalo Chicken Spaghetti Squash Casserole

What you you need: approximately 1 ½ pounds of chicken or 2-3 chicken breasts depending on their size.

If you have time, I would recommend boiling the chicken with salt + pepper, letting cool and then shredding.

If you don't have time to boil the chicken and need to make shredded chicken ASAP:

  • Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. You can also use cooking spray.
  • Add chicken and cook 4-5 minutes, or until golden brown on one side.
  • Flip chicken and add 1 1/2 cups chicken broth or water.
  • Cover and reduce heat to medium and simmer 10 minutes, then flip chicken over and continue to cook 5-10 minutes (thighs will take less time) or until chicken is cooked though and tender enough to shred. Add additional chicken broth or water if the liquid absorbs before the chicken is cooked through.
  • Cooking time will vary depending on thickness of chicken and actual temperature. If your chicken does not shred easily, then continue to cook, adding additional broth/water if needed.
  • Remove chicken from skillet and let rest 5 minutes before shredding.

Nutrition Information:



Serving Size:

1/8 of dish (197g)

Amount Per Serving: Calories: 143Total Fat: 4.8gSaturated Fat: 1.5gCarbohydrates: 7.8gFiber: 1.3gSugar: 3.4gProtein: 17.2g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 


  1. 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 🙂

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

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

  3. 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!!!

  4. 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?

  5. So excited to make this tonight! Curious, do you think 1 large spaghetti squash will yield 700g weight cooked? And is it grated or shredded parm? I also plan to add a bag of coleslaw mix to bump up the veg volume! Thanks Lauren!

    • Hey Angie! Yes, I used a large one and got 700g from it! And for the parmesan, I used shredded, so the cheese would spread out more when baked. Oh that is a fun idea on the coleslaw!! You will have to let me know how it turns out ☺️

    • For sure! I think fresh will always be better but I have totally used the frozen spirals before when I was in a crunch and it still so great! I would just make sure to squeeze as much liquid out of the squash (after heating) as you can before mixing it with everything else 😊

  6. Loved this! Subbed chive/onion cream cheese for the sour cream and topped with velveeta shreds because oddly enough theyre my favorite and it was KILLER. Thank you Lauren!!!!!

  7. This casserole was so full of flavorful deliciousness even my husband loved it and he is not a spaghetti squash fan. I omitted onion powder (didn’t have it) and subbed Greek yogurt for the sour cream. So so good. Can’t wait to have leftovers tomorrow night.

  8. Hi! I love this recipe and have been eating it since you first came out with it. Recently I’ve had to give up spicy foods. Do you think this recipe would taste ok if instead of Franks Red Hot, I use G Hughes Bar B Q sauce? Thanks in advance!

  9. Soooo Good!! I had never cooked spaghetti squash but used your microwave tip and finished in the oven. It was easy and perfect! My daughter couldn’t believe that it wasn’t full of cheese. I have made your Mint Ice Cream (in my freezer right now) Sloppy Joe’s and now this. You’re 3 for 3 on amazing recipes that I’ll make over and over again.

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