Spaghetti Squash Buffalo Chicken Bake (Low-Carb Comfort)

This recipe replaces traditional pasta with the fiber-rich, low-calorie strands of spaghetti squash. The “Gold Standard” technique for success here is moisture management: spaghetti squash is naturally high in water, so we utilize a “squeeze-dry” technique after roasting. This ensures the casserole remains thick and savory rather than watery. By blending the buffalo sauce with Greek yogurt instead of ranch dressing, we create a creamy texture while boosting protein and lowering calories.

Recipe Details

• Prep Time: 15 Min
• Cook Time: 45 Min
• Total Time: 60 Min
• Yield: 4 Servings
• Calories: 315 kcal per serving

Ingredients:

The Squash Base

• 1 large Spaghetti Squash (approx. 3 lbs)
• 1 tbsp Avocado Oil
• 1/2 tsp Salt

The Buffalo Filling

• 2 cups Cooked Chicken Breast, shredded (Rotisserie is a time-saver)
• 1/2 cup Buffalo Sauce (No added sugar)
• 1/4 cup Plain Greek Yogurt (Healthy swap for ranch)
• 1/2 cup Shredded Mozzarella (Divided)
• 2 Green Onions, sliced

Finishing Touches

• 2 tbsp Blue Cheese Crumbles (Optional)
• Fresh Cilantro for garnish

Preparation Steps:

1. The Initial Roast

1. Preheat your oven to 400°F (200°C). Slice the spaghetti squash in half lengthwise and scoop out the seeds.
2. Drizzle the flesh with avocado oil and salt. Place cut-side down on a baking sheet and roast for 35–40 minutes. The skin should be browned and flesh easily pierced.

2. The Shred & Dry (Crucial)

3. Once cool enough to handle, use a fork to scrape the flesh into strands.
4. Professional Technique: If the squash feels wet, place the strands in a clean kitchen towel and gently squeeze out the excess moisture. This prevents a watery casserole.

3. The Buffalo Mix

5. In a bowl, mix the squash strands with shredded chicken, buffalo sauce, Greek yogurt, and half of the mozzarella. Toss until coated.
6. Transfer the mixture into a baking dish (or stuff it back into the squash shells for presentation).

4. The Final Bake

7. Top with the remaining mozzarella and optional blue cheese.
8. Bake at 375°F (190°C) for 15 minutes until the cheese is bubbling and slightly golden. Garnish with green onions.

Expert Tips:

• Texture Control: Do not over-roast the squash in step 1. You want the strands to be “al dente” so they maintain their structure during the second bake with the sauce.
• Spice Adjustment: If you find buffalo sauce too aggressive, increase the Greek yogurt amount by 2 tablespoons. The dairy neutralizes the capsaicin (heat) without adding heavy fats.