Introduction
Buffalo Chicken Stuffed Spaghetti Squash is a flavorful, healthy, and satisfying dish that combines the smoky, spicy flavors of buffalo chicken with the tender, pasta-like strands of roasted spaghetti squash. It’s an excellent low-carb alternative to traditional Buffalo chicken pasta or casseroles, making it popular among those seeking nutritious yet indulgent comfort food.
This dish is versatile, easy to prepare, and can be customized with different toppings and spice levels. Perfect as a main course for lunch or dinner, it appeals to chicken lovers, spice enthusiasts, and anyone aiming for a wholesome, protein-packed meal.
Why Choose Spaghetti Squash?
Spaghetti squash is a popular vegetable among health-conscious individuals because:
- Low in calories: About 40 calories per cup.
- Rich in nutrients: Contains vitamins A, C, B6, folate, fiber, and antioxidants.
- Gluten-free: Suitable for gluten-sensitive or celiac diets.
- Versatile: Its stringy flesh resembles spaghetti, making it a great pasta substitute.
- Easy to prepare: Roasting, microwaving, or boiling are simple methods.
By stuffing it with flavorful buffalo chicken, you get a hearty, satisfying dish that doesn’t compromise on health or taste.
Ingredients
Main Components
- Spaghetti squash: 1 large (about 3-4 pounds)
- Chicken breasts or thighs: 2 large (about 1 to 1.5 pounds), boneless and skinless
- Buffalo sauce: ½ cup (store-bought or homemade)
- Cream cheese: 4 oz (optional, for creaminess)
- Shredded cheese: ½ cup (cheddar, mozzarella, or a blend)
- Green onions: 2-3, sliced
- Celery: 2 stalks, finely chopped (optional, for crunch)
- Blue cheese crumbles: ¼ cup (optional, for authentic flavor)
- Olive oil: 2 tablespoons
- Salt and pepper: to taste
Homemade Buffalo Sauce (optional)
- Hot sauce (such as Frank’s RedHot): ½ cup
- Unsalted butter: ¼ cup
- Garlic powder: ½ teaspoon
- Vinegar (white or apple cider): 1 teaspoon
- Cayenne pepper (optional): for extra heat
Additional Toppings & Variations
- Ranch or blue cheese dressing
- Cilantro or parsley
- Jalapeños, sliced
- Bacon bits
- Carrots, shredded
- Avocado slices
Equipment
- Baking sheet or oven-safe dish
- Sharp knife and cutting board
- Large mixing bowls
- Forks or tongs for shredding chicken
- Spoon for mixing
- Aluminum foil (optional)
- Oven or microwave for cooking squash
- Skillet or saucepan for chicken and sauce
- Cheese grater (if shredding cheese)
Preparation Overview
- Prepare and roast the spaghetti squash.
- Cook and shred the chicken.
- Prepare buffalo sauce (homemade or store-bought).
- Combine shredded chicken with buffalo sauce and cream cheese (if used).
- Stuff the cooked squash with buffalo chicken mixture.
- Top with cheese and bake until bubbly.
- Garnish and serve.
Step-by-Step Instructions
1. Preparing the Spaghetti Squash
Method A: Roasting in the Oven
- Preheat your oven to 400°F (200°C).
- Carefully cut the spaghetti squash in half lengthwise.
- Scoop out the seeds and stringy pulp with a spoon.
- Drizzle the inside with 1 tablespoon of olive oil, and season with salt and pepper.
- Place the halves cut side down on a baking sheet lined with parchment paper or foil.
- Roast for about 40-50 minutes, or until the flesh is tender and easily pierced with a fork.
- Remove from oven and let cool slightly.
Method B: Microwave (Quick Method)
- Pierce the squash several times with a fork.
- Microwave on high for 8-10 minutes, turning halfway through.
- Carefully cut in half and scoop out seeds.
- Roast or microwave the halves face down on a microwave-safe dish for an additional 5-10 minutes if needed until tender.
Note: Roasting yields better flavor and texture, but microwaving is faster.
2. Shredding the Spaghetti Squash
- Once cooled enough to handle, use a fork to scrape the flesh into strands, creating spaghetti-like fibers.
- Place the strands in a bowl and set aside.
- Drain excess moisture if necessary, especially if the squash seems watery.
3. Cooking the Chicken
Method A: Baking
- Preheat oven to 375°F (190°C).
- Rub chicken breasts or thighs with olive oil, salt, pepper, and optional spices like paprika, garlic powder, or cayenne.
- Bake in a baking dish for 25-30 minutes until fully cooked (internal temperature of 165°F).
- Let rest for 5 minutes, then shred with two forks or chop finely.
Method B: Boiling or Poaching
- Place chicken in boiling water or broth.
- Cook for 15-20 minutes until no longer pink.
- Let cool slightly, then shred or chop.
Method C: Instant Pot or Pressure Cooker
- Cook on high pressure for 10 minutes.
- Let the pressure release naturally.
- Shred the chicken.
4. Preparing the Buffalo Sauce
Homemade Buffalo Sauce:
- Melt butter in a small saucepan over medium heat.
- Whisk in hot sauce, vinegar, garlic powder, and cayenne if using.
- Bring to a simmer for 2-3 minutes.
- Remove from heat and set aside.
Store-bought Buffalo Sauce:
- Simply open the bottle or jar, ready to use.
5. Combining Chicken and Sauce
- In a large bowl, toss shredded chicken with buffalo sauce.
- If using cream cheese, soften it beforehand and mix into the buffalo chicken for creaminess.
- Adjust seasoning and heat level to taste.
6. Assembling the Stuffed Squash
- Preheat oven to 375°F (190°C).
- Gently mix the shredded buffalo chicken with the spaghetti squash strands.
- Add chopped celery, green onions, and blue cheese crumbles if desired.
- Carefully spoon the mixture into the hollowed-out squash halves.
- Top with shredded cheese.
7. Baking the Stuffed Squash
- Place the stuffed squash halves on a baking sheet.
- Bake for 15-20 minutes, or until the cheese is melted and bubbly.
- Optional: Broil for an additional 2-3 minutes for a crispy cheese topping.
8. Serving
- Carefully transfer the stuffed squash halves to plates.
- Garnish with extra green onions, cilantro, or parsley.
- Serve with sides like celery sticks, carrot sticks, or a fresh salad.
- Offer additional buffalo sauce or ranch dressing for dipping.
Tips and Tricks for Success
- Squash size matters: Choose a large, firm squash that can hold a hearty filling.
- Cooking times: Adjust based on squash size and oven variations.
- Shredded chicken: Using a stand mixer with paddle attachment can make shredding easier.
- Spice level: Adjust hot sauce and cayenne to your preferred heat.
- Creaminess: Cream cheese adds richness; Greek yogurt or sour cream can be substitutes.
- Make ahead: Prepare the chicken and squash in advance, assemble, and bake when ready to serve.
- Leftovers: Store in airtight containers in the fridge for up to 3 days; reheat in the microwave or oven.
Variations and Customizations
Vegetarian Version
- Replace chicken with sautéed tofu, tempeh, or jackfruit.
- Use plant-based buffalo sauce and vegan cheese for a vegan version.
Keto & Low-Carb
- Skip the cheese or use a low-carb cheese alternative.
- Serve with extra vegetables or a side salad.
Extra Toppings
- Crispy bacon bits.
- Pickled jalapeños.
- Fresh herbs like cilantro or basil.
- Avocado slices for creaminess.
Different Proteins
- Ground turkey or beef cooked with buffalo sauce.
- Pulled pork for a BBQ twist.
Nutritional Information (Approximate)
Per serving (assuming 4 servings total):
- Calories: 350-450 kcal
- Protein: 30-35g
- Carbohydrates: 15-20g
- Fats: 20-25g
- Fiber: 4-6g
Note: Exact values depend on ingredients and portion sizes.
Serving Suggestions
- Main dish: Serve alongside a crisp green salad or roasted vegetables.
- Side dishes: Celery and carrot sticks with ranch or blue cheese dressing.
- Appetizer: Smaller portions as part of a platter with other finger foods.
- Meal prep: Pack leftovers in individual containers for quick lunches.
Final Thoughts
Buffalo Chicken Stuffed Spaghetti Squash is a delicious, healthy, and satisfying meal that appeals to a wide range of tastes. Its combination of spicy buffalo flavor, tender squash, and melty cheese makes it a crowd-pleaser. Whether you’re looking for a low-carb dinner, meal prep options, or a creative twist on classic buffalo chicken, this dish delivers.
Feel free to experiment with toppings, spice levels, and side accompaniments to make it your own. With simple steps and versatile ingredients, you can enjoy a nutritious, flavorful meal that’s both comforting and guilt-free.
