Healthy Buffalo Chicken Pasta Bake

Craving that bold buffalo chicken flavor but want something a bit more nutritious? This lightened-up pasta bake delivers all the creamy, spicy goodness you love, but with smart swaps that make it protein-packed and better for you. The best part? It still tastes totally indulgent!

Get ready for a game-changing combination of tender pasta, juicy shredded chicken, and a secretly healthy buffalo-ranch sauce that’ll have everyone asking for seconds. The melty cheese topping creates that perfect golden crust while Greek yogurt and cottage cheese add protein without anyone being the wiser.

Ingredients

For the Pasta Base:

• 4 cups penne pasta, cooked
• 2 cups shredded chicken, cooked

For the Creamy Buffalo Sauce:

• 1/2 cup cottage cheese, blended
• 1/2 cup plain Greek yogurt
• 1 packet ranch seasoning mix
• 1/3 cup Frank’s hot sauce
• 1/2 cup mozzarella cheese
• 1/2 cup sharp cheddar cheese

For Topping:

• 1/4 cup green onions, sliced

Steps

1. Preheat your oven to 400°F (204°C). The high temperature ensures a perfectly melted, slightly crispy cheese top.
2. Spray a 9 x 13 casserole dish with cooking spray, ensuring complete coverage to prevent sticking. Set aside.
3. Cook pasta according to package directions until al dente (usually 8-10 minutes). While pasta cooks, blend cottage cheese until smooth in a blender or food processor (30-45 seconds). This creates a silky sauce texture without any lumps.
4. In a large mixing bowl, combine the blended cottage cheese, Greek yogurt, ranch seasoning, Frank’s hot sauce, and 1/4 cup each of mozzarella and cheddar. Mix until completely uniform – any unmixed pockets will create inconsistent flavor.
5. Add the cooked pasta and shredded chicken to the sauce mixture. Fold gently until every piece is evenly coated. The sauce should be thick enough to cling to the pasta.
6. Transfer the mixture to your prepared casserole dish, spreading it evenly. Top with remaining cheese, distributing it uniformly for even melting.
7. Bake for 15 minutes, or until cheese is completely melted and bubbling at the edges. For extra color, broil for the final 1-2 minutes, watching carefully to prevent burning.
8. Remove from oven and let rest for 5 minutes. Top with fresh green onions just before serving.

Smart Swaps

• Swap regular pasta for chickpea or lentil pasta to boost protein by 25%
• Use light cheese to reduce calories by 30% per serving
• Replace half the pasta with cauliflower rice for a lower-carb option

Make It Diabetes-Friendly

• Use high-fiber chickpea pasta (reduces net carbs by 15g per serving)
• Replace half the pasta with zucchini noodles (reduces carbs by 20g per serving)
• Serve with a side salad to slow glucose absorption

Pro Tips

• Cook pasta 1 minute less than package directions for perfect texture
• Let dish rest 5 minutes before serving to set the sauce
• Store leftovers for up to 4 days in an airtight container