Buffalo Chicken Dip

Today's easy-easy appetizer recipe with just five ingredients: Buffalo chicken bulked up with a surprise ingredient, low-calorie spaghetti squash. Now before you go thinkin' that spaghetti squash is a weird addition for everyone's favorite chicken and cream cheese with hot sauce, know this: the spaghetti squash is so mild and soft, it almost "melts" into the dip. If you don't know it's there? You don't know it's there. Altogether, it's a healthy twist on a crowd-pleasing party dish.

A Memorable Homestyle Hearty Appetizer, Little Effort, Big Reward. A Great Alternative to Chicken Wings. Budget Friendly. Great for Meal Prep. Potluck & Party & Kid Friendly. Low Carb. Low Fat. High Protein. Weight Watchers Friendly. Naturally Gluten Free. What're you waiting for?! So Good!!

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So What Is It, Really, That People Love About "Buffalo" Anything?

You know. Buffalo wings. Buffalo chicken. Buffalo deviled eggs. Buffalo hummus. Buffalo mac n cheese. Buffalo pizza. Buffalo quinoa. These, of course, are the hot sauce hopped-up versions of their plain and some times bland selves.

I ask about what people love about "buffalo" recipes. But I'm personally a rare breed, someone who's actually cooked a real buffalo – yes, a whole buffalo, all 700-some pounds of dressed meat, not once but three times, if you must know :-) – with nary a drop of hot sauce within at least ten hollers. It's true, just check out this 2011 story in the Wall Street Journal. See?!

Super Bowl = Buffalo Something + Good Guacamole

Seems like, essential football fare calls for a bucket of hot sauce and a barrel of avocados. (I've got you covered for that guacamole too, definitely recommend My Guacamole, a restaurant-style guacamole and our house recipe.)

And it turns out, this Buffalo Chicken Dip was my personal favorite at a little Super Bowl shindig awhile back, the easiest of ten too many things feasted upon over the course of four loooooong quarters of sloooooooow football. The dip has just a little bit of heat, to my taste the exact right amount. This means that people who bathe in hot sauce might want to drizzle more overtop.

But here's the thing. Buffalo chicken dips are usually ooey-gooey cheesy affairs, packed with calories.

This recipe? I bulked it up with a surprise ingredient, one that melts into the background both texture and taste-wise.

What is the surprise ingredient, you ask? Spaghetti squash!

Now I'm no fan of spaghetti squash, it doesn't taste like much and offers about zero nutritional benefit. But here, spaghetti squash is the perfect choice, bulking up the Buffalo Dip without expecting any recognition.

And now I make Buffalo Chicken Dip every time time I'm asked, no whole buffalo required.

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Recipe Overview: Buffalo Chicken Dip

• Buffalo Chicken Dip follows the trend for all-things-buffalo, that is, foods spiced up with hot sauce, here cooked chicken and cream cheese. It's a protein-packed, low-carb appetizer, a great balance of wholesome goodness and cheesy indulgence. Strands of cooked spaghetti squash lighten and loosen what's usually a calorie-laden, heavy appetizer but don't worry, nobody but nobody is going to notice there's a roasted vegetable hidden inside. It calls for only five ingredients and is easy to make and even easier to devour. Best of all, it's not too spicy, making it a good choice for game-day gatherings or a fun weeknight dinner. Scoop it, dip it or eat it straight from the bowl—no judgment here.

• When to Serve = This is definitely party food and anything "buffalo" is especially associated with Super Bowl parties, tailgates and other sports events. Me, I especially like it spread on toast, usually a couple of small slices of Fried Bread (Skillet Toast).
• Diet Needs & Choices = The dish is Gluten Free and Egg Free but do be careful with what it's served with, crackers and other chips may/may not be gluten free or egg free. It's also welcomed by those who limit their carb intake or maximize their protein consumption.
• Distinctive Ingredients = Cooked Chicken + Cream Cheese + Hot Sauce
• Short Ingredient List = all the above + spagetti squash + grated cheddar
• For Garnish = A few rings of mini peppers add a touch of prettiness but are definitely not essential.
• Kitchen Tools = A baking sheet for roasting the squash + a bowl/spoon for mixing the Dip + an oven-safe baking dish for baking it in.
• Hands-On Time = Allow about 20 minutes hands-on time, this includes prepping the spaghetti squash for roasting, "pulling" the strands of spaghetti squash and combining all five (yes, just five!) ingredients.
• Oven Time = Allow about 30 minutes for baking the finished appetizer, possibly a bit longer if it's been made ahead of time and refrigerated before baking.
• Tasting with our Eyes = The hot sauce gives the chicken appetizer a pretty color.
• Texture = The texture is meaty without being dense and heavy.
• Taste = The mixture is not especially spicy, that's thanks to the use of Frank's RedHot Original, which despite the RedHot description, is more flavor than spice. I first learned about Frank's some years back when I wrote a weekly column for the St. Louis Post-Dispatch, our city's big newspaper. (See St. Louis Restaurant Recipes) One chef after another used Frank's and ever since, it's been our house hot sauce.
• Techniques = To cook the spaghetti squash, you'll roast a whole spaghetti sauce, then cut it in half and use a fork to "pull" the flesh into distinctive strands, just like we "pull" pork and again for this recipe, "pull" chicken. It's really easy, nothing to be stressed about.
• Time Friendly = This recipe is a time-friendly recipe, just a few minutes of hands-on time plus about 30 minutes in the oven.
• Watching Our Waistlines = This recipe is a calorie-friendly recipe, it's packed with protein and low in carbs, rather than being laden with melted cheese. (But don't worry, it's plenty cheesy, just not like similar recipes.)
• Staying Cost Conscious = This recipe is a budget-friendly recipe, just chicken, spaghetti squash, cream cheese, cheddar cheese and hot sauce. No breaking the bank, here.
• Makes = about five cups but easily scaled up or down.
• Small Households = This recipe works especially well for those Cooking for One or Two.
• So good! I hope you love it!


• If this recipe appeals, you may also like Chicken Nachos with Homemade Pickled Jalapeño Rings.
• Not quite what you're looking for? Check out my other game-changing recipes for playoff games and Super Bowl parties, see Football Fever!.

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Just Five Ingredients: How to Make Buffalo Chicken Dip

The detailed recipe is written in traditional recipe form below but here are the highlights in three easy steps. You can definitely do this!

• STEP ONE: ROAST THE SPAGHETTI SQUASH This will take a little time so do plan ahead. You could definitely do this ahead of time, even the day or so beforehand. And a thought here, butternut squash would work here too although without the "noodle-y" upside.
• STEP TWO: MIX ALL THE INGREDIENTS, stirring well, then transfer to an oven-safe dish. This too could be done ahead of time, even a day ahead.
• STEP THREE: BAKE! Just toss this baby in the oven and let the heat turn everything all loose and cheesy. So good!

Here's What's NOT In This Recipe

Sometimes, what's left out of a recipe is just as important as what's put in. That's definitely the case here.

• A pile of butter.
• A pile of sugar.

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Hungry Yet?
My Starting Lineup for a Super Bowl Spread

My Guacamole
Best Quick Tomato Salsa (Red Salsa)
with Tortilla Chips

Homemade & Semi-Homemade Pub Cheese
with Crackers

Buffalo Chicken Dip
(recipe below)
with
Fried Bread (Skillet Toast) or Crostini

My Ribs
(this recipe is sooo close to sharing!)

~ or ~
Crockpot Chili with Spicy Sausage
with a Few Toppings
(Grated Cheddar, Quick Jalapeño Pickles, Sour Cream & Crushed Fritos, say)

Easy-Easy Chocolate Sheet Cake

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Why I Love This Recipe & You Might Too

• ... it's party food that remains traditional, yet leans into something more healthy
• ... that spaghetti squash just disappears, you almost don't know it's there
• ... it's cheesy without being just plain melted cheese
• ... cream cheese and buffalo sauce are an appetizing combo!

Bookmark! PIN! Share!

How do you save and share favorite recipes? recipes that fit your personal cooking style? a particular recipe your mom or daughter or best friend would just love? If this recipe inspires you, please do save and share! I'd be honored ...

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BUFFALO CHICKEN DIP with SPAGHETTI SQUASH

Hands-on time: 10 minutes, if spaghetti squash is already cooked, 20 minutes if not
Time-to-table: 45 minutes if spaghetti squash already cooked, 2-1/2 hours if not
Makes about 5 cups (easily halved or doubled)

SPAGHETTI SQUASH
• 1 2-pound (900g) spaghetti squash

BUFFALO CHICKEN DIP
• About 1 pound (450g) spaghetti squash cooked "noodles"
• 8 ounces (225g) Neufchatel low-fat cream cheese, room temperature
• 4 ounces (112g) grated cheddar cheese
• 1/4 cup (45g) Frank's Original Hot Sauce
• 1 pound (454g) cooked chicken, "pulled" with a fork into shreds (see TIPS)


• Baking spray, for baking dish
• Thin rounds of small sweet red chili peppers, optional, for garnish

FOR SERVING
• Crostini or pita chips, something strong enough to hold the heavy dip

ROAST THE SPAGHETTI SQUASH Up to two days before serving, set the oven to 350F/180C. (Please note, a higher temperature is NOT recommended for spaghetti squash.) Wash the squash, especially around the stem and blossom ends where bacteria can collect. Place directly on a rack or on a baking sheet lined with parchment in the center of the oven, setting the timer for 60 minutes plus whatever time is left to preheat.

After an hour, carefully cut the squash in half lengthwise, take care steam will release. Remove some of the seeds, then try "pulling" a few strands, taste and check for doneness, the "noodles" should be soft and pliable.

If they're not, use a serrated spoon to remove and discard the squash's seeds. Then place the two halves face-down on foil or parchment on a baking sheet until the interior squash is fully cooked, maybe another 30 minutes, maybe longer. (Sorry, usually I can be more precise but I find that spaghetti squash are just unpredictable about cooking time.)

But if they are, or once they are, use a serrated spoon to remove and discard all the squash's seeds, then a fork to "pull" the interior of the squash into its noodle-like strings. Refrigerate until ready to mix the Dip.

MIX THE BUFFALO CHICKEN DIP Heat the oven to 350F/180C. In a bowl, combine all the Dip ingredients, stirring well to combine, taking care not to mash either the chicken or the spaghetti noodles.

Spray an oven-safe baking dish with baking spray, transfer the mixture into the dish. Top with pepper rounds, if using.

BAKE for about 30 minutes until hot and bubbly clear through.

SERVE hot with something firm to dip with – sorry, tortilla chips just break too easily. Crostini would work, pita chips work perfectly.

MAKE-AHEAD TIPS Mix all the ingredients except the garnish, cover and refrigerate for up to a day or two. Bake uncovered at 350F/180C for about 45 minutes until hot and bubbly clear through.

TAKING TO A SUPER BOWL PARTY? First off, check with your host, make sure there'll be oven space for a hearty appetizer. Then be prompt! There's nothing worse for a host than the people who are bringing an appetizer to arrive late, even fashionably late. Start the baking at home, say 20-25 minutes. Carry to the party and finish baking there until hot and bubbly, how long that takes depends on how far away the party is, how cold the outside temp.

MAYBE SLOW COOKER-FRIENDLY? I haven't tried this but think it'd work just fine, especially if you have a party-size slow cooker such as a 2-quart (which can hold 8 cups) or 2.5 quart (which can hold 10 cups). Me, I would bake the Buffalo Chicken Dip at home, then transfer to the slow cooker to keep hot on the "low" setting.

FYI, I already own a small party-size slow cooker and just love it; unfortunately it's no longer sold. I do find myself tempted to buy this small slow cooker, just two quarts big (affiliate link), maybe I'd be happier with a slow cooker better suited to our small household of two. Why I'm not happy with many/most slow cooker recipes? Please see Slow Cooker & Oven Slow-Cooking.

LEFTOVERS If the dish is left out for more than an hour, as party food is wont, do yourself a favor and pitch it rather than saving the leftovers for another day.

VARIATIONS It would be easy to play with this base recipe, adding a small can of green chilies or chopped cooked bacon or fresh sweet corn.

ALANNA's TIPS For more detail about cooking a spaghetti squash whole, please dig into Spaghetti Squash Cooked Whole. I have great luck with the low-fat version of cream cheese called Neufchatel but abhor the non-fat products. Full-fat cream cheese would work fine here too, just with added calories. For cooked chicken, breast meat from a rotisserie chicken works great. Leftover fried chicken would also work, just remove the breading first.

FOR MORE INFO If you "skipped straight to the recipe," please scroll back to the top of this page for ingredient information, ingredient substitutions, tips and more. If you print this recipe, you'll want to check the recipe online for even more tips and extra information about ingredient substitutions, best results and more. See https://www.kitchenparade.com/2025/02/buffalo-chicken-dip.html .

NUTRITION INFORMATION Per Quarter Cup: 83 Calories; 5g Tot Fat; 3g Sat Fat; 27mg Cholesterol; 117mg Sodium; 2g Carb; 0g Fiber; 1g Sugar; 8g Protein. WEIGHT WATCHERS Old Points 2 & PointsPlus 2 & SmartPoints 3 & Freestyle 2 & myWW green 2 & blue 2 & purple 2 & future WW points.

RECIPE HISTORY Back in the day, I was known as the veggie evangelist at A Veggie Venture, my food blog where this recipe was first published way back in 2014. Over time, it's become such such a party staple, such a fan favorite, it's now found a home here at Kitchen Parade.

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Seasonal Cooking: Good Eats for Super Bowl Parties

KITCHEN PARADE
Lavosh (Armenian Cracker Bread) Homemade Lentil Soup Chicken Nachos with Homemade Pickled Jalapeño Rings Crockpot Chili with Spicy Sausage Football Fever! Savory Cornbread Muffins Party Nuts with Fresh Rosemary Bacon-Wrapped Dried Apricots Chillin': Favorite Chili, Chowder & Cornbread Recipes Beef Barley Soup with Mushrooms Red Beans & Rice Orange & Avocado Salad Easy Brussels Sprouts Bites Homemade & Semi-Homemade Pub Cheese
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A VEGGIE VENTURE
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If you like Kitchen Parade's recipes, you'll love A Veggie Venture, my food blog about vegetables with more from-scratch recipes using whole, healthful ingredients, home to the famous Alphabet of Vegetables and vegetables in every course, seasonal to staples, savory to sweet, salads to sides, soups to supper, simple to special.

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More Party-Friendly Recipe Ideas with Hidden (or Not So Hidden) Vegetables

• THE COLLECTION Football Fever! Game-changing recipes for Playoff Games & Super Bowl Parties. (PIN This)
• AND ANOTHER Chillin': Favorite Chili, Chowder & Cornbread Recipes Football friendly! (PIN This)

• THE RECIPE Spinach Brownies A savory spinach square for a healthy snack or on-the-go breakfast bar. (PIN This)
• ANOTHER TAKE Cheesy Artichoke Nibblers Pure comfort food, warm squares of artichoke and cheddar cheese.

• THE RECIPE Roasted Eggplant “Hummus" (Eggplant & Chickpea Dip & Spread) An addictive mix of roasted eggplant and chickpeas, a dip, a spread, a sauce.
• ANOTHER TAKE Cauliflower Hummus No chickpeas, cauliflower is such a chameleon!

• THE RECIPE Cucumber Dip with Feta Creamy dip for vegetables or steak.
• ANOTHER TAKE Stuffed Mushrooms with Cauliflower & Smoked Gouda The trick is to roast the mushrooms first!

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Shop Your Pantry First

(helping home cooks save money on groceries)

~ recipes using cooked chicken ~
~ recipes using cream cheese ~
~ recipes using cheddar cheese ~

~ All Recipes, By Ingredient ~
~ How to Save Money on Groceries ~

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Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail, you'll find my current address in the FAQs. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, for more scratch cooking recipes using whole, healthful ingredients, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. If you make this recipe, I'd love to know your results! Just leave a comment below.

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