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Low Carb Buffalo Blue Cheese Spaghetti Squash

by Laura Duffy
This Low Carb Buffalo Blue Cheese Spaghetti Squash combines the bold flavors of football season in a healthy dish! Not only does the spaghetti squash provide a serving of vegetables, but it’s grain-free, gluten-free and keto diet-friendly. With the chicken and blue cheese, this Low Carb Buffalo Blue Cheese Spaghetti Squash recipe is a meal in its own right!
This Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken combines the bold flavors of football season in a healthy dish! Not only does the spaghetti squash provide a serving of vegetables, but it's grain-free, gluten-free and low-carb. With the chicken and blue cheese, this Low Carb Buffalo Blue Cheese Spaghetti Squash recipe is a meal in its own right that's Primal, keto diet-friendly and sure to satisfy.

We are deep in football season, and with football season comes chicken wings with blue cheese. I love wings, but I’m not always interested in the mess associated with eating (or cooking) wings. I do sometimes crave the combination of buffalo wing sauce and blue cheese though, and that craving inspired this dish!

If you have a New Year’s Resolution to eat better, follow a special diet for health reasons, or even just enjoy different twists on popular dishes, this post is for you! As a winter vegetable, spaghetti squash is a good source of fiber and a broad range of vitamins and minerals, including potassium, beta carotene and vitamin C. It’s also far lower in calories and carbohydrates than pasta as well as being gluten-free and grain-free. The addition of chicken makes this a complete meal with plenty of nutrients and loads of football-season flavor!
But first things first. We need to talk about the right way to cook spaghetti squash.
The best way to cook spaghetti squash, better than steaming in the microwave, crockpot or oven!

Cooking Spaghetti Squash

I really like spaghetti squash, so I’ve tried what I feel like is every possible way to cook it. I’ve tried the most common method to bake it at 375 degrees Fahrenheit cut side down before finishing it cut side up. I’ve cooked it in the crock pot and I’ve cooked it in the microwave, both of which are heralded as the easiest ways to cook spaghetti squash. Every one of those methods produces spaghetti squash that is so soggy that it comes out looking like an unrecognizable mess. It certainly doesn’t look like the spaghetti that this squash was named after!

One day, I was in a Pinterest hole when I found a pin for the right way to cook spaghetti squash: by roasting it at a high temperature, cut side up. The result is spaghetti squash that, well, looks like spaghetti! It isn’t the least bit soggy. It has texture and shape, and roasting it imparts great flavor. I will never go back to steaming spaghetti squash again!
Forget cooking your spaghetti squash whole in the microwave or crockpot, or steaming it in the oven by cooking it with a little water. Roast it for the best flavor and texture!

This method of cooking spaghetti squash has been so monumental for me that I’d like to give credit where credit is due. A big thank you to Katie over at Chocolate Covered Katie, the brilliant blogger who shared this! Click here for her full article.

Tips, Tools & Ingredients

Links to products are included below as part of this section. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Don’t worry, it doesn’t change the price you pay. Thank you for supporting Taste Abounds!

 

Besides spaghetti squash that turns out soggy, the second biggest complaint I’ve heard about cooking spaghetti squash is that it is difficult to cut. I used to dread cutting spaghetti squash, so I understand. But I have a couple of solutions to offer. The first is to cut the spaghetti squash cross-wise instead of length-wise (cut off the stem to help it balance cut-side up, if needed). When you cut it cross-wise, your knife should extend past the squash on both sides, so you can just wiggle your knife down until it’s through. Of course, this requires a big enough knife, which brings me to my second solution: it is imperative that you use a good knife to cut spaghetti squash!

 

A dull, small or unstable knife could literally put you in danger, so make a good knife a priority. My favorite knives are J.A. Henckels, and the reviews support this recommendation. The J.A. Henckels Classic 8″ Chef Knife was ranked amongst Good Housekeeping’s top 10 best kitchen knives, and epicurious ranked it #1! J.A. Henckels are the knives I bought after scouring the reviews for the best quality knife at a reasonable price. At $55, the J.A. Henckels Classic 8″ knife is an investment, but it is far more affordable than most quality knives, and since it’s made so well, it will last years.

 

Henckels knives can easily be found on Amazon, both standalone and in sets:

Now that we have completed Spaghetti Squash 101, here is a pretty picture of what your dinner table could look like. Isn’t that spaghetti squash beautiful?!

This Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken combines the bold flavors of football season in a healthy dish! Not only does the spaghetti squash provide a serving of vegetables, but it's grain-free, gluten-free and low-carb. With the chicken and blue cheese, this Low Carb Buffalo Blue Cheese Spaghetti Squash recipe is a meal in its own right that's Primal, keto diet-friendly and sure to satisfy.

Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken

If you appreciate healthy food and crave the combination of buffalo wing sauce and blue cheese, than you will love this Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken! Check out the recipe below and share your thoughts in the comments. Enjoy!

Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken combines the bold flavors of football season in a healthy dish that's grain-free, gluten-free, Primal, and keto diet-friendly!Click To Tweet
This Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken combines the bold flavors of football season in a healthy dish! Not only does the spaghetti squash provide a serving of vegetables, but it's grain-free, gluten-free and low-carb. With the chicken and blue cheese, this Low Carb Buffalo Blue Cheese Spaghetti Squash recipe is a meal in its own right that's Primal, keto diet-friendly and sure to satisfy.
5 from 14 votes
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Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken

Buffalo Blue Cheese Spaghetti Squash with Chicken combines the flavors of football season in a healthy dish! Not only does the spaghetti squash provide a serving of vegetables, but it's grain-free, gluten-free and low-carb. With the chicken and blue cheese, this Low Carb Buffalo Blue Cheese Spaghetti Squash recipe is also Primal and keto diet-friendly.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour
Servings 6 people
Calories 388 kcal
Author Laura Duffy

Ingredients

  • 3 lb spaghetti squash (approximately)
  • 4-6 thick slices of bacon (up to 8 slices if cut thin)
  • 2-3 oz blue cheese crumbles
  • 1/4 cup scallions, sliced thinly
  • 1/4 cup Buffalo wing sauce of your choice, such as Frank's Red Hot
  • 3 Tbsp bacon fat (can be combined with avocado oil)
  • 1 lb chicken breasts or thighs

Instructions

  1. Preheat oven to 400 degrees Fahrenheit. Place chicken on a baking sheet. Drizzle with avocado oil and sprinkle with salt and pepper. Roast until done (about 20-25 minutes for chicken thighs, 35 minutes for chicken breasts). Remove and set aside. Increase oven temperature to 450 degrees Fahrenheit.

  2. While the chicken is roasting, cut the spaghetti squash in half cross-wise. Cut the stem off, if needed for the spaghetti squash to balance. Use a spoon to remove the seeds from the center. Place the spaghetti squash on a pan, cut side up. Roast for about 40 minutes. Remove and set aside.

  3. While the spaghetti squash is roasting, chop the bacon crosswise into 1/2 inch pieces and cook on medium-low heat until browned. Use a slotted spoon to remove the bacon from the pan and set aside. The bacon should have produced about 3 tablespoons of bacon fat. Keep it! Add avocado oil, if needed, to make the total oil 3 tablespoons.

  4. Use a fork to remove the spaghetti squash from the skin and place in a large bowl. Pour the bacon fat/oil over the spaghetti squash, followed by the buffalo sauce. Use tongs or salad hands to mix well. Add salt, if needed (this will depend on the amount of salt in the bacon and buffalo sauce, and your preference).

  5. Use tongs or forks to serve the spaghetti squash. Slice the cooked chicken and place on top. Sprinkle with cooked bacon pieces, blue cheese and scallions.

  6. If not serving with chicken thighs, drizzle wing sauce over the finished spaghetti squash dish and serve.

Nutrition Facts
Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken
Amount Per Serving
Calories 388 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 9g56%
Cholesterol 97mg32%
Sodium 757mg33%
Potassium 462mg13%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 4g4%
Protein 30g60%
Vitamin A 370IU7%
Vitamin C 4.1mg5%
Calcium 126mg13%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Low Carb Buffalo Blue Cheese Spaghetti Squash with Chicken combines the flavors of football season in a healthy dish exploding with flavor! Yet thanks to spaghetti squash, this recipe is grain-free, gluten-free, Primal, low-carb and keto diet-friendly.

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18 comments

Dawn Yucuis January 13, 2017 - 2:23 am

This recipe sounds delicious. Thank you for the tip on how to cook spaghetti squash. I usually end up with the soggy stuff when I cook mine. Great blog!

Reply
laura011 May 31, 2017 - 4:39 am

Thank you, Dawn! Enjoy 🙂

Reply
Dana Gentry August 31, 2017 - 4:02 pm

I wonder if one could use turkey bacon for the bacon flavor and olive oil instead of the bacon fat??

Reply
laura011 August 31, 2017 - 8:27 pm

Hi Dana, thanks for your question!

Regular bacon and bacon fat would provide the best flavor for this spaghetti squash. However, I think turkey bacon would still taste great, especially since it will be combined with blue cheese and buffalo wing sauce. Those flavors are just so good together!

Olive oil can be pretty flavorful, so I would recommend using a less flavorful oil for the substitution, like avocado oil or almond oil. Either of those oils would provide healthy monounsaturated fats while allowing the other flavors (blue cheese, bacon and buffalo wing sauce) to shine. Just remember to salt to taste if you make this substitution since avocado or almond oil won't have seasoning in it like bacon fat does.

I hope this answers your questions, and I hope you enjoy this dish!

Cheers!
Laura

Reply
Tessa Simpson January 30, 2019 - 1:40 am

5 stars
A flavor party!! Simple ingredients, super tasty results!

Reply
Joni Gomes January 31, 2019 - 4:50 am

5 stars
Spaghetti squash is my new favorite!! Love your version, soo good!

Reply
CHIHYU January 31, 2019 - 4:58 am

5 stars
I can taste the yummy flavor right from here! So delicious!

Reply
Anne Lawton February 3, 2019 - 6:20 pm

5 stars
My husband would love this recipe. Thanks for sharing!

Reply
Raia Todd February 3, 2019 - 7:00 pm

5 stars
Ooooh, this sounds delicious! I love finding new ways to use spaghetti squash!

Reply
Megan Stevens February 3, 2019 - 9:27 pm

5 stars
These are so many of my favorite ingredients!! Love blue cheese, and can’t wait to make!

Reply
Hope February 3, 2019 - 10:29 pm

5 stars
I can just taste the bacon, blue cheese and chicken bringing so much flavour to this dish! Loving this low carb option with healthy spaghetti squash!

Reply
Katie February 4, 2019 - 3:28 am

5 stars
I love spaghetti squash- and this recipe is fantastic! The flavors are amazing!

Reply
Kathryn February 4, 2019 - 3:55 am

5 stars
Great tips for cooking the spaghetti squash. And, that blue cheese and bacon, yum!

Reply
Mimi February 4, 2019 - 5:20 am

5 stars
Football season and a healthy and delicious dish like this one – what else can one wish for, right? 🙂

Reply
Catherine Baez Sholl February 4, 2019 - 7:47 am

5 stars
Anything buffalo sauce with blue cheese and I’m in! I have a spaghetti squash sitting on my kitchen counter right now. This is looking like the perfect recipe for it.

Reply
Carol Little R.H. @studiobotanica February 4, 2019 - 3:24 pm

5 stars
WOW!! Pinning this recipe to make asap. This looks SO good!!

Reply
Adrienne February 4, 2019 - 4:42 pm

5 stars
ALWAYS looking for a yummy way to serve spaghetti squash – delish!

Reply
Meredith February 6, 2019 - 1:07 am

5 stars
What a fun flavor combination for spaghetti squash! Just perfect for football season too!

Reply

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