RD Recipe Faves is a menu of go-to meals from the kitchens of a Registered Dietician and a nutritionist foodie. Each recipe comes with essential nutrition info and everything you need to make the perfect dish.
- Kristen Lorenz is a Registered Dietician and owner of Kristen Lorenz Nutrition. She has over 17 years of experience teaching people how to eat and feel comfortable in their bodies and around food.
- Kirsten Nunez is an author and food and lifestyle content creator with an M.S. in Nutrition and a B.S. in Dietetics. Many of her best recipes and other creations can be found on ehow.com and kirsten-nunez.com.
Buffalo chicken casserole is one of my favorite go-to meals for a flavorful, nourishing dinner that doesn’t skimp on comfort. It’s satisfyingly creamy and spicy and is packed with nutrient-dense ingredients that support overall health.
This dish combines spaghetti squash, lean chicken, vibrant red bell peppers, and a zesty Buffalo sauce — all topped with melted cheese. The result is a high-protein, crowd-pleasing casserole perfect for busy weeknights or laid-back Sunday game days. Plus, it’s meal-prep-friendly and reheats like a dream, making it a great option for leftovers.
Quick Recipe Overview
SERVINGS: 8 servings
PREP TIME: 25 minutes
BAKE TIME: 1 hour 40 minutes
TOTAL TIME: 2 hours 5 minutes
Nutrition Highlights
The nutrition of this casserole is as impressive as its flavor. This is a balanced meal that fuels the body and satisfies cravings without the post-meal sluggishness.
Spaghetti squash — a seasonal favorite known for its low-carb, high-volume nature. It’s a great source of fiber and B vitamins, making it both satisfying and supportive of energy metabolism.
Red bell peppers — add a pop of color and crunch while delivering a hefty dose of vitamin C and fiber, promoting immune health, and digestion.
Chicken — the protein backbone of the dish, provides lean protein along with B6, selenium, and choline. These nutrients are essential for muscle repair, immunity, and brain health.
Eggs — in addition to binding the ingredients together, eggs add more high-quality lean protein to the casserole.
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1 large spaghetti squash (3 lbs.)
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1 medium yellow onion, finely chopped
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2 stalks celery, finely chopped
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1 red bell pepper, finely chopped
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1–2 cups broccoli, finely chopped (about 1 crown)
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2 garlic cloves, minced
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1 lb. ground chicken
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1 tsp. salt
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1/4 tsp. black pepper
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1 cup Buffalo sauce
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1/4 cup sour cream
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2 large eggs, whisked
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1 cup mozzarella, shredded
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Olive oil
Optional Garnish: -
1 avocado, sliced
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Chopped scallion
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Crushed tortilla chips
How to Make Buffalo Chicken Casserole
1. Cook the spaghetti squash
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Cut the spaghetti squash in half, lengthwise. Remove the seeds, brush the surface with olive oil, then place cut side down on the baking sheet. Bake for 35 to 40 minutes, or until the flesh pulls apart easily with a fork.
Remove the squash from the oven and let cool for 5 to 10 minutes. Meanwhile, reduce the oven temperature to 350°F and grease a 9 x 13-inch baking dish.
2. Prepare the spaghetti squash flesh
Using two forks, pull the squash flesh to separate it into threads.
Tip
You’ll likely find additional seeds during this step, so be sure to remove them.
Place the spaghetti squash in the greased baking dish. Set aside.
3. Cook the vegetables and chicken
In a large sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the onion, celery, red bell pepper, broccoli, and garlic. Cook for 5 to 8 minutes, or until the onion is translucent.
Add the ground chicken, salt, and pepper. Use a spatula to break the chicken into small pieces. Cook until the chicken is no longer pink, about 5 to 8 minutes.
Remove the pan from the heat, add the hot sauce and sour cream, and mix well to combine.
Add the chicken mixture to the spaghetti squash in the baking dish and mix well. Use forks to ensure everything is thoroughly combined.
Add the whisked eggs and mix until you can no longer see the eggs.
Top with 1 cup of shredded mozzarella cheese, or any other cheese you’d like.
Bake for 1 hour, or until the top forms a slight crust that doesn’t give when you press it in the middle. Let rest for 5 minutes before serving.
I like to eat this casserole as an entrée in a bowl garnished with chopped scallion, avocado slices, and/or crushed tortilla chips. It also works as a dip, paired with crudité or sturdy chips.
Recipe Tips & Variations
- The broccoli is optional. It’s great for adding extra color and nutrition, but it’s not necessary.
- For a convenient shortcut, use 2 cups of shredded cooked rotisserie chicken instead of ground chicken.
- For a dairy-free version, substitute the sour cream for mayonnaise and omit the shredded cheese.
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