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Buffalo Chicken Spaghetti Squash

A creamy, health-ified buffalo chicken mixture served on top of roasted spaghetti squash. A great, nutritious way to enjoy buffalo chicken for dinner!


For the past ten minutes I’ve been killing time on the internet, trying to figure out how to adequately express that this is just the best meal ever. I mean, I’m a food blogger, ideally everything I post should be perfect and delicious. Will anyone really believe me if I say this is the best food you’ll ever eat?


And then I thought I could convince you by telling you how often we eat Buffalo Chicken Spaghetti Squash (like, once a week) and how much time I spent trying to take photographs that would show just how mouthwatering it is (3 photoshoots).

I remembered that part of what is so great about this dinner (heck, I’d eat it for breakfast) is that it is healthy, guilt free, and made with good-for-you ingredients. Maybe that is the biggest selling point?!


As with any food though, flavor matters! Made with the best hot sauce ever, Frank’s Red Hot (or use whatever your favorite is, no hard feelings!) this is as spicy as any buffalo chicken flavored item out there, with a kick of ranch flavor. The creamy buffalo sauce will cover the chicken and spaghetti squash so each mouthful is full of buffalo taste. If you’ve been reading this blog much you know I’m not a huge fan of leftovers and repeat meals, but I ALWAYS want these leftovers the next day!

I hope by now you’re convinced that this may in fact be the best meal ever. Please, try it for yourself, and let me know!


Buffalo Chicken Spaghetti Squash

  • 2 boneless, skinless chicken breasts, or 5 chicken tenderloins (this amount does not need to be exact. Also, feel free to skip step 3 and add any cooked cubed or shredded chicken you have on hand)
  • 1 c plain greek yogurt
  • 1/2 c Frank’s Red Hot Sauce (if using a wing sauce, increase to 2/3 c), or more/less to taste
  • 2 T dry ranch seasoning (use a homemade version or make sure the variety you choose is GF)
  • 1 c shredded cheddar cheese (and, honestly, this is delicious without cheese)
  • 2 small spaghetti squashes
  • sliced green onions, for garnish
  1. Preheat the oven to 400° F.
  2. While the oven is preheating cut the spaghetti squashes in half. I use a long serrated knife, start in the middle, and take my time working my way around the squash. Scoop the seeds out of the squash and discard. Place the squash halves cut side down on a baking sheet (I always put mine of a silpat mat) and bake for 30 – 50 minutes. Different size squashes need different cooking times. I always start checking mine for done-ness at the 30 min mark.
  3. While the squash is cooking, trim any fat off of the chicken. Place it in a saucepan with water and bring to a boil. Reduce heat to medium high and keep a low boil until the chicken is cooked through, about 10 – 15 minutes depending on the thickness of your chicken pieces. Remove the cooked chicken from the pan and let cool on a plate. Once it has cooled a bit, use two forks to shred it.
  4. Add the greek yogurt and hot sauce to a small sauce pan. Heat over medium heat. When the greek yogurt has “melted” add the ranch seasoning and stir to combine. Stir in the shredded chicken  and remove from the heat.
  5. When the spaghetti squash is cooked use a fork to scrap the “spaghetti” strands off the walls of the squash. Top each squash half (filled with the spaghetti squash strands) with 1/4 of the buffalo chicken mixture and sprinkle each with 1/4 c cheese.
  6. Place the spaghetti squash back in the oven and cook for another 5 – 10 minutes, or until the cheese melts.
  7. Garnish with sliced green onions and enjoy!
Serve this with
  • I serve this as a complete meal. If you’re looking to add something to the meal, a salad, corn on the cob, or a roasted vegetable would be great choices!

Buffalo Ranch Turkey Burgers

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I kid you not, I have been trying to get a good picture of these burgers for a year now. There’s something about taking a picture of a burger without a bun that makes it non-photogenic. In the gluten free world, burgers without buns are just a reality, photogenic or not. I managed to get few good photos of these Pizza Burgers, but they had fancy toppings to make them look good. Dousing a burger in hot sauce isn’t exactly food styling. I’ve finally given up on the idea of getting a good photo of these burgers. I could wait until I somehow managed the perfect photo, but I’d rather just post the recipe already!


By now I’m sure you know that I love grilling in the summer. I make turkey burgers often. They are a quick and tasty homemade meal, what’s not to love? Burgers are a blank slate for so many flavors. Think the creativity of the Red Robin menu + homemade, real ingredients. Steve loves these Sweet Thai Chili Burgers, but these Buffalo Ranch Burgers are my favorite. I often split a pound of lean ground turkey in half and make us each a few burgers of our flavor choice.

I promise you that this one “secret ingredient” will make your turkey burgers moist and juicy. Lean turkey + caramelized onions creates nearly an identical burgers to much fattier ground beef. Really, it’s hardly a secret and hardly difficult to add caramelized onions to your turkey burgers. It does take a bit of time, but most of that is inactive; just occasional stirring. I just caramelize the onions on the stove top while I prepare the rest of the burger ingredients.


For the ranch flavor in these burgers I use dried ranch seasoning mix. If you’re using the store bought ranch mix in the packets you’ll want to make sure that you find a gluten free variety. The Hidden Valley ranch packets will all list if they are gluten free on the package. Just look under the ingredient label. If it’s gluten free it will say “gluten free” right there! Lately, I’ve been using homemade ranch seasoning mix with great success. This recipe from Gimme Some Oven has given me good results. In my last batch, I left out the onion flakes and dried chives (I didn’t have either in my pantry) and still had great results!

I use Frank’s Red Hot Sauce for the buffalo flavor. The sauce gets added while the burgers are cooking, and then I give it a drizzle before serving. If you drench the burgers in hot sauce it will be difficult to taste the ranch flavor. With that warning in mind, add as much hot sauce as you’d like!


Cheese is optional. I’ve had these burgers with and without cheese, and find them to be delicious and satisfying either way. Sometimes I simply don’t want to mess with trying to perfectly top the burgers with cheese, but there’s also something about melted cheese that takes any hamburger to a new level!


Buffalo Ranch Turkey Burgers

Ingredients (makes 4 -6 hamburgers)
  • 1 lb lean ground turkey
  • 1 small/medium onion, roughly chopped
  • 1 Tbs olive oil
  • 2 Tbs dry ranch dressing mix
  • 1 – 2 Tbs milk (water also works)
  • 1/4 c Frank’s Red Hot, divided (feel free use more or less, to taste)
  • 1/4 c shredded cheddar cheese (optional)
  • Hamburger buns (optional)
  1. Add the olive oil to a small skillet and turn heat to medium. When the oil is warm, add the onion to the skillet and stir to coat with oil (If you happen to have used a large-ish onion and the oil doesn’t seem to be coating everything, just drizzle in a bit more oil). Continue cooking the onion, stirring frequently, until it softens and turns light brown in color. This takes any where from 10 – 20 minutes, depending on how much onion is in the pan, different stovetops, etc. When the onion is cooked, move it to a mixing bowl.
  2. Add the ground turkey, ranch dressing mix, and milk to the mixing bowl and combine all the ingredients together.
  3. Divide the mixture into 4 to 6 even sections, and form each section into a patty (I prefer 6 smaller patties, but make whatever size you’d like).
  4. Put each of the hamburger patties onto a grill, over medium/high, direct heat. Grill for about 12 – 15 minutes.  About halfway through the cooking time flip the burgers and drizzle each with about 2 tsp of the hot sauce (it’s okay to approximate here, you can even just shake it on from the bottle). Continue to let the burgers cook for the remainder of the cooking time, or until the internal temperature of each hamburger reaches 165° F.
  5. If adding cheese, when the burgers have cooked through, sprinkle about 1 Tbs of cheddar cheese onto the top of each patty and leave them on the grill for another minute or two, to let the cheese melt.
  6. To serve, top each hamburger with approximately another 2 tsp of the hot sauce. Place on a hamburger bun if desired. If serving GF and regular hamburgers, be sure to make ALL GF burgers before making any burgers using wheat buns, to avoid cross contamination.
 Serve this with

Buffalo Chicken and Kale Crepes

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Last week I posted about the amazingness of making buffalo chicken in the crockpot. It is literally effortless, delicious, and super versatile. These crepes are just one of many ways to dress up the simple crockpot buffalo chicken into something a bit more fancy!

Buffalo Chicken & Kale Crepes 1

I love these crepes because they are indulgent, yet healthy. They have the taste of chicken wings, with none of the fat and oil from frying. Wings are one of the foods I’ve really missed since I’ve been eating GF, but a buffalo chicken crepe will satisfy that craving for me. The healthiness is just a fun bonus.

Buffalo Chicken & Kale Crepes 3

The addition of kale takes this meal from “it’s not bad for you” to “it has healthy stuff in it”. And, although I do love kale, I promise that this really doesn’t have much of the taste or texture of kale. The chopped kale is stirred into the buffalo chicken once it has been cooked and shredded. It wilts down quickly and just becomes a green speck in the midst of a the juicy, saucey chicken. When you bite into one of these crepes all you will be tasting that buffalo chicken. You could add more than the 3 cups of kale the recipe calls for and still not get much crunch or kale flavor.

Buffalo Chicken & Kale Crepes 2

If you’re not trying to trick yourself or your kids into eating veggies and WANT the kale crunch and flavor, add some chopped kale on top of the buffalo chicken when you are cooking the crepe. It will wilt some from the heat, but will not be so overwhelmed flavor-wise from the sauce and you’ll still have some crunch.

Buffalo Chicken & Kale Crepes 4

Buffalo Chicken and Kale Crepes

Click here for step by step directions on making crockpot buffalo chicken.
  • 1 recipe Buckwheat crepes
  • 1 lb chicken breasts, trimmed of excess fat
  • 1/2 bottle hot sauce (this is an approximate measurement – see directions for details)
  • 3 c chopped kale
  • 1/2 c shredded cheddar cheese


  1. Place chicken into the crockpot. Pour the hot sauce over the chicken until it is covered (this will require about half a bottle of hot sauce, but base how much you use on the all of the chicken being coated in sauce, NOT on a measurement).
  2. Cook for 3 -4 hours on high or 6-8 hours on low.
  3. Shred chicken with a fork and return to crock pot. Stir in chopped kale and cook for another 10 – 15 minutes, until kale is wilted.
  4. Heat a large skillet over medium heat. When the skillet is warm, lay one crepe on the bottom on the skillet. Spread about 3 tablespoons of the chicken/kale mixture onto one quarter of the crepe (imagine the crepe was was a pie cut into four slices. I’ve found that putting the chicken on the bottom – left “pie slice” is easier). Spinkle a tablespoon of the cheese on top of the chicken/kale mixture.
  5. Fold the empty right side of the crepe on top of the left, then the top over the bottom. You should end up with a wedge shape in the picture above.
  6. Press the top of the crepe with a spatula and then flip it over. Cook for a few minutes on the second side, until you can see that the cheese has melted. Remove the crepe from the pan and place on a plate.
  7. Repeat the cooking process with the remaining crepes and chicken mixture.

Buffalo Chicken Egg Muffins

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I love egg muffins.

They are fairly quick and easy to make. They taste great fresh but are just as good as leftovers- hot or cold!

I also love spicy foods. The amount of buffalo sauce in this recipe is not going to set your mouth on fire (or get it even close to that), so don’t worry if you are not a spicy food lover! If you want to ramp up the spice level try coating the shredded chicken in buffalo sauce. You could also add more buffalo sauce to you egg mixture. I’d suggest decreasing the milk if you do that, though. The ratio of milk/buffalo sauce to egg keep these muffins very moist, but still able to hold their shape.

If you have them, I’d suggest using silicone muffin cups. Eggs can be so sticky, but the muffins will slide right out of the silicone. Once, I tried making eggs muffins in an old muffin tin (from before the days of nonstick bakeware) that was just sprayed with an olive oil cooking spray. It was a disaster. Lots of soaking and scrubbing, lots and lots. So, use these awesome little silicone liners if you have then, or a nonstick muffin tin.

If you’re a buffalo chicken fan, or just want an easy, on-the-go meal give these a try!


Buffalo Chicken Egg Muffins

Ingredients (makes 12 muffins)
  • 8 eggs
  • 1/4c milk
  • 1/4c buffalo sauce (I used Frank’s Red Hot, but there are many varieties out there to try)
  • 1/2 tsp baking soda
  • 3/4c shredded chicken
  • 1/2c shredded mozzarella cheese
  • a few green onions, sliced
Cooking Directions

1. Preheat the oven to 375° F.

2. Whisk the eggs in a medium bowl.

3. Add milk, buffalo sauce, and baking soda.

4. Pour the egg mixture into muffin cups, filling each one about 3/4 of the way.

5. Drop shredded chicken, green onions, and cheese into each cup.

6. Bake for about 25 minutes. The tops of the egg muffins will start to brown just a bit and will feel spongey. Let cool for a few minutes before removing them from the muffin cups to eat.

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