When it comes to balancing bold flavors with nutritious ingredients, our Buffalo Chicken Protein Pasta Oven Recipe checks all the boxes. Packed with lean protein from chicken and high-fiber,  keto friendly pasta, this dish is a satisfying option if you're craving a spicy, cheesy, comfort meal without compromising your health goals. The creamy buffalo sauce delivers just the right kick, while the lightened-up cheese and Greek yogurt keep it indulgent yet guilt-free. It’s a delicious way to fuel up, whether you're focused on fitness or just looking for a wholesome family dinner.

We love this recipe because it’s versatile, easy to prepare, and perfect for meal prep. By using protein-enriched pasta and a few smart substitutions like fat-free half-and-half, we’ve created a dish that’s lower in fat but still rich in flavor. Whether you're hosting a game day gathering or planning a weeknight dinner, this oven-baked pasta is sure to impress.

Three reasons why you need to make this recipe!

1.  A Protein-Packed Powerhouse

This buffalo chicken pasta isn’t just a meal; it’s a fuel-packed dish loaded with lean chicken and high-protein, carb smart pasta. Perfect for fitness enthusiasts and keto dieters, the combination of Greek yogurt pasta sauce and cottage cheese pasta sauce creates a creamy texture while keeping fat levels low. You’ll enjoy comfort food that delivers muscle-building benefits.

2.  Bold Flavors, Healthy Choices

Craving something indulgent but healthy? This spicy protein pasta recipe checks every box with the heat of buffalo sauce balanced by a cheesy, tangy kick. Its oven-baked pasta base features wholesome ingredients like fiber rich pasta and Greek yogurt, making it a guilt-free healthy pasta bake that doesn’t compromise on taste.

3.  Easy and Versatile Meal Prep

Ideal as a meal prep pasta, this recipe makes planning your week easy while keeping your diet on track. Store portions in the fridge, and enjoy reheatable, cheesy buffalo chicken meals that fit right into busy schedules. Whether it’s game day or a quick weeknight dinner, this low fat pasta dish adapts perfectly to any occasion.

Why Buffalo Chicken?

Buffalo chicken is the perfect way to elevate a traditional pasta bake into a bold, flavorful, and nutritious meal. For fitness enthusiasts and anyone seeking healthier dinner options, this spicy pasta recipe strikes the ideal balance between indulgent flavor and mindful eating. Lean shredded chicken provides a protein-packed base, making it a great meat choice for high protein pasta meals. When combined with a rich and creamy buffalo sauce, this dish becomes not just satisfying but irresistible.

For lovers of cheesy comfort food without the extra guilt, buffalo chicken pasta delivers. By using Greek yogurt or cottage cheese in the sauce, we maintain the creamy texture while keeping it a low-fat pasta dish. Buffalo chicken also brings versatility because you can easily adjust the spice level with your favorite buffalo sauce recipe, making it equally suitable for heat lovers or milder palates. Oven-baked pasta dishes like this one also develops irresistibly golden, cheesy edges, adding delightful texture to every serving.

Lastly, buffalo chicken is known for its crowd-pleasing reputation. Whether served as a baked buffalo chicken pasta for a family dinner or portioned into individual containers for meal prep pasta throughout the week, this recipe fits any occasion. It embodies everything we love about easy protein meals—high protein comfort food, minimal prep, and maximum payoff.

Ingredients Needed

To make this flavorful buffalo chicken pasta, we’ll need the following ingredients to deliver a protein-packed, spicy, and satisfying meal:

-   8 ounces of high protein reduced carb pasta (such as chickpea, lentil, or whole wheat pasta)

-   12 ounces of cooked shredded chicken (use lean chicken breast for a protein boost)

-   1 cup of buffalo sauce (adjust for spice preference; we recommend your favorite brand)

-   1/2 cup plain Greek yogurt (for a creamy, low-fat pasta sauce alternative)

-   1/2 cup cottage cheese (blended smooth if desired, to enhance the creamy texture)

-   1 cup shredded reduced-fat mozzarella cheese (divided: half for mixing, half for topping)

-   1/4 cup grated Parmesan cheese (for added cheesy flavor)

-   1 teaspoon garlic powder (for subtle seasoning)

-   1/2 teaspoon onion powder (to complement the dish’s bold flavors)

-   1/4 teaspoon smoked paprika (optional, for a smoky kick)

-   Salt and pepper to taste (to enhance overall flavor)

-   Non-stick cooking spray or oil (for greasing the baking dish)

These ingredients combine for a cheesy baked buffalo chicken pasta that’s low glycemic and rich in protein and perfect for meal prep or an easy high-protein comfort food dinner.

How to Make Healthy Buffalo Chicken Pasta Casserole

Creating a healthy buffalo chicken pasta casserole is simple and allows for effortless meal prep. Gather your ingredients and follow these step-by-step instructions for a high-protein, keto-friendly pasta dish.

Step 1: Prepare the Pasta

Cook 12 ounces of protein rich pasta, such as penne, rotini, or shells, according to the package instructions. Be sure to cook it al dente, as it will finish cooking in the oven. Drain and set aside.

Step 2: Make the Sauce

Combine the following in a mixing bowl:

-   1 cup buffalo sauce

-   1 cup Greek yogurt

-   1/2 cup cottage cheese (blended smooth, if preferred)

-   1 teaspoon garlic powder

-   1 teaspoon onion powder

-   1/2 teaspoon smoked paprika

Stir until smooth and creamy. This creamy cottage cheese pasta sauce gives the dish a tangy, protein-packed base while keeping it low in fat.

Step 3: Combine with Chicken and Pasta

In a large mixing bowl, combine 3 cups of cooked, shredded chicken with the pasta and prepared sauce. Toss well to ensure everything is evenly coated.

Step 4: Layer into a Baking Dish

Spread half of the pasta mixture into a greased 9x13-inch baking dish. Sprinkle 1 cup of shredded reduced-fat mozzarella over the top. Add the remaining pasta mixture, then finish with another 1 cup of mozzarella and 1/4 cup grated Parmesan cheese.

Step 5: Bake to Perfection

Preheat your oven to 375°F. Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for an additional 10-15 minutes, or until the cheese on top is melted and slightly golden.

Step 6: Serve and Enjoy

Remove the casserole from the oven and let it rest for 5 minutes. Garnish with chopped green onions or fresh parsley for added flavor. Pair it with a crisp side salad or use a slice of whole-grain bread to complement this healthy pasta bake.

Tips for Making and Storing

Making and storing Buffalo Chicken Pasta properly ensures it stays flavorful and fresh for later enjoyment. By following a few simple tips, you can enhance its taste, maintain the perfect texture, and keep it safe for future meals.

Making the Perfect Buffalo Chicken Pasta

1.  Cook Pasta Al Dente: For the best texture in our baked buffalo chicken pasta, cook the high-protein pasta slightly firm (al dente). This prevents it from becoming too soft after baking.

2.  Balance the Spice: Adjust the buffalo sauce to your heat preference. If you prefer a milder dish, mix in an extra tablespoon of Greek yogurt or cottage cheese for a creamier, less spicy flavor.

3.  Layer the Cheese: Use reduced-fat mozzarella and Parmesan cheeses generously for perfect cheesy buffalo chicken flavor and golden, crispy edges.

4.  Use Fresh Ingredients: Shredded chicken, fresh spices, and high-quality buffalo sauce enhance the flavor profile of this spicy pasta recipe.

Storing and Reheating Tips

1.  Cool Before Storing: Once the dish has cooled completely, transfer leftovers to an airtight container. This ensures the pasta retains its texture and prevents condensation from making it soggy.

2.  Refrigerate or Freeze: Store in the refrigerator for up to 3 days or freeze portions for long-term storage (up to 3 months). High-protein comfort food like this freezes well and is perfect for meal prep pasta portions.

3.  Reheat with Moisture: To reheat, cover the dish with foil and bake in the oven at 350°F. Add a splash of water or broth to prevent the pasta from drying out. For faster reheating, use the microwave at medium power, stirring halfway through.

4.  Meal Prep Portions: Divide into single servings for easy protein meals throughout the week. Add a side salad or veggies to make it a complete, healthy pasta bake meal.

Our oven-baked pasta recipe is ideal for those seeking a protein-packed pasta that stays flavorful even after storing. Whether you're a fitness enthusiast or simply looking for a low-fat pasta dish, these tips ensure maximum freshness and taste every time.

More Healthy Buffalo Chicken Recipes

If you're as hooked on the bold, tangy flavors of buffalo chicken as we are, this protein-packed pasta bake is just the beginning. There are endless ways to enjoy this classic combination while keeping it healthy and satisfying. From buffalo chicken wraps to low-carb buffalo chicken bowls, the possibilities are as versatile as they are delicious.

We encourage you to experiment with your favorite buffalo-inspired dishes and make them your own. Whether it's for meal prep, family dinners, or a quick weeknight fix, there's always room for more buffalo chicken goodness in our kitchens.

Frequently Asked Questions

Can I use a different type of pasta for this recipe?

Yes, you can substitute the high-protein pasta with whole-grain pasta, chickpea pasta, or even gluten-free pasta to suit dietary preferences or restrictions. However, we recommend using high-protein pasta to maintain the protein-packed benefits of this dish.

How can I adjust the spice level in the recipe?

To make the buffalo chicken pasta milder, use less buffalo sauce or mix it with additional Greek yogurt. For more heat, add a dash of hot sauce or cayenne pepper to the sauce before combining it with the pasta.

Can I prepare this as a meal prep dish?

Absolutely. This meal prep pasta holds up well in the refrigerator, making it perfect for busy weeks. Store it in airtight containers for up to 4 days. Reheat individual portions in the microwave with a splash of water or broth to keep it moist.

Is there a substitute for cottage cheese in the pasta sauce?

If you’re not a fan of cottage cheese, use additional Greek yogurt or light cream cheese to achieve a similar creamy consistency. Both options keep this a healthy pasta bake without adding unnecessary fat.

Can I freeze baked buffalo chicken pasta?

Yes, you can freeze it! Let the pasta cool completely, then portion it into freezer-safe containers. It will last up to 2 months in the freezer. Reheat in the oven at 350°F until warmed through, adding a bit of cheese on top if desired for a fresh cheesy layer.

How do I get golden, cheesy edges on top?

To achieve golden, cheesy edges, bake uncovered during the last 10 minutes. You can also set the broiler to high for 2-3 minutes—but watch it closely to avoid burning.

Is this dish suitable for keto diets?

For keto adjustments, swap the high-protein pasta for zucchini noodles or a low-carb pasta alternative. Stick to the creamy buffalo sauce recipe and cheese to maintain bold flavors and a protein-packed meal.

What sides pair well with this dish?

This spicy pasta recipe pairs beautifully with a fresh garden salad, steamed broccoli, or roasted vegetables. Whole-grain bread or garlic knots also make excellent accompaniments.

How can I ensure my pasta isn’t overcooked?

Cook the pasta al dente per the package directions since it will continue to bake in the oven. Overcooking can result in a mushy casserole.

Can I use pre-cooked chicken?

Yes, using rotisserie chicken or leftover cooked chicken saves time without compromising flavor. Just shred it finely for even mixing.

What’s the best way to reheat leftovers?

To maintain the creamy consistency of the cottage cheese pasta sauce and prevent the dish from drying out, reheat in the microwave with a splash of broth or water. Cover with a microwave-safe lid to trap steam.

What makes buffalo chicken protein pasta a healthy option?

This recipe is a healthier option because it combines lean shredded chicken, high-protein pasta, and Greek yogurt or cottage cheese for a low-fat, creamy sauce. It’s packed with protein, fiber, and balanced flavors, making it perfect for fitness enthusiasts or anyone looking for a nutritious comfort meal.

How should I store leftovers?

Cool the dish completely, then transfer it to an airtight container. Store in the refrigerator for up to 3-4 days or freeze for 2-3 months. Reheat in the oven or microwave with a splash of water to maintain its creamy texture.