Skinny Buffalo Chicken Protein Pasta – Spicy, Creamy, and High-Protein Comfort

Buffalo chicken meets creamy pasta in a lighter, protein-packed spin on a takeout favorite. This Skinny Buffalo Chicken Protein Pasta delivers big flavor with balanced heat, lean chicken, and a velvety sauce that doesn’t weigh you down. It’s quick enough for a weeknight, yet satisfying enough for meal prep.

If you love buffalo wings and cozy bowls of pasta, this recipe gives you the best of both worlds—without the heavy cream. Grab a bowl and a fork; this one’s a keeper.

Skinny Buffalo Chicken Protein Pasta – Spicy, Creamy, and High-Protein Comfort

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Ingredients

  

• 8 oz high-protein pasta (chickpea, lentil, or protein-enriched wheat)
• 1 lb boneless, skinless chicken breast, cut into small bite-size pieces
• 1 tbsp olive oil (or avocado oil)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 1/2 cup buffalo hot sauce (such as Frank’s RedHot), plus more to taste
• 2 oz reduced-fat cream cheese, softened
• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup low-sodium chicken broth or reserved pasta water
• 1 tsp ranch seasoning or dried dill + parsley blend
• 1/4 cup finely grated Parmesan (optional, for extra savoriness)
• 2 green onions, thinly sliced
• Optional toppings: crumbled light blue cheese, extra buffalo sauce, chopped cilantro or parsley

Instructions

 

• Cook the pasta: Bring a large pot of salted water to a boil. Cook the high-protein pasta according to package directions until al dente.Reserve 1/2 cup of the starchy water, then drain.
• Season the chicken: Pat the chicken dry. Toss with garlic powder, onion powder, smoked paprika, salt, and pepper.
• Sear the chicken: Heat olive oil in a large nonstick skillet over medium-high. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until cooked through and lightly browned.
• Build the sauce base: Lower heat to medium.Stir in buffalo sauce and broth (or reserved pasta water). Simmer 1–2 minutes so the flavors meld.
• Add creaminess: Reduce heat to low. Stir in softened cream cheese until smooth.Remove the pan from heat and whisk in Greek yogurt and ranch seasoning. Keep it off direct heat to prevent curdling.
• Combine with pasta: Add drained pasta to the skillet and toss until every piece is coated. If it looks thick, loosen with a splash of reserved pasta water.
• Finish and taste: Stir in Parmesan (if using) and half the green onions.Taste and adjust salt, pepper, and buffalo sauce.
• Serve: Top with remaining green onions. Add blue cheese crumbles or herbs if you like. Serve hot.

Why This Recipe Works

• High protein, lower fat: Greek yogurt and reduced-fat cream cheese bring creaminess and protein without a heavy sauce.
• Customizable heat: You control the buffalo sauce level, so it can be mild or fiery.
• Balanced flavors: Tangy yogurt, savory chicken, and a touch of ranch seasoning deliver that classic buffalo profile.
• Meal-prep friendly: Holds up well for a few days and reheats nicely with a splash of milk or broth.
• Fast and simple: Uses pantry staples and comes together in about 30 minutes.

Ingredients

• 8 oz high-protein pasta (chickpea, lentil, or protein-enriched wheat)
• 1 lb boneless, skinless chicken breast, cut into small bite-size pieces
• 1 tbsp olive oil (or avocado oil)
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp smoked paprika
• 1/2 tsp kosher salt, plus more to taste
• 1/4 tsp black pepper
• 1/2 cup buffalo hot sauce (such as Frank’s RedHot), plus more to taste
• 2 oz reduced-fat cream cheese, softened
• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup low-sodium chicken broth or reserved pasta water
• 1 tsp ranch seasoning or dried dill + parsley blend
• 1/4 cup finely grated Parmesan (optional, for extra savoriness)
• 2 green onions, thinly sliced
• Optional toppings: crumbled light blue cheese, extra buffalo sauce, chopped cilantro or parsley

Step-by-Step Instructions

1. Cook the pasta: Bring a large pot of salted water to a boil. Cook the high-protein pasta according to package directions until al dente.
   

   Reserve 1/2 cup of the starchy water, then drain.

   
   
2. Season the chicken: Pat the chicken dry. Toss with garlic powder, onion powder, smoked paprika, salt, and pepper.
3. Sear the chicken: Heat olive oil in a large nonstick skillet over medium-high. Add chicken in a single layer and cook 5–7 minutes, stirring occasionally, until cooked through and lightly browned.
4. Build the sauce base: Lower heat to medium.
   

   Stir in buffalo sauce and broth (or reserved pasta water). Simmer 1–2 minutes so the flavors meld.

   
   
5. Add creaminess: Reduce heat to low. Stir in softened cream cheese until smooth.
   

   Remove the pan from heat and whisk in Greek yogurt and ranch seasoning. Keep it off direct heat to prevent curdling.

   
   
6. Combine with pasta: Add drained pasta to the skillet and toss until every piece is coated. If it looks thick, loosen with a splash of reserved pasta water.
7. Finish and taste: Stir in Parmesan (if using) and half the green onions.
   

   Taste and adjust salt, pepper, and buffalo sauce.

   
   
8. Serve: Top with remaining green onions. Add blue cheese crumbles or herbs if you like. Serve hot.

Storage Instructions

• Refrigerate: Store in an airtight container for 3–4 days.
• Reheat: Warm gently on the stove or in the microwave with a splash of broth or milk to restore creaminess.
• Freezing: Not ideal due to the yogurt-based sauce, which can separate.
  

  If you freeze, thaw slowly and reheat with extra liquid while stirring.

  
  

Health Benefits

• High-quality protein: Chicken and Greek yogurt support muscle repair and satiety.
• Better carb profile: High-protein pasta offers more fiber and protein than standard pasta, aiding fullness and steady energy.
• Lighter fats: Reduced-fat dairy keeps calories in check while maintaining flavor and texture.
• Custom sodium control: Using low-sodium broth and seasoning to taste helps manage overall salt intake.

Pitfalls to Watch Out For

• Curdling yogurt: Add yogurt off heat and whisk quickly. Avoid boiling after it’s added.
• Dry chicken: Don’t overcook; pull it as soon as it’s opaque and firm. Small pieces cook fast.
• Over-thick sauce: Keep reserved pasta water handy.
  

  A few tablespoons can bring the sauce back to silky.

  
  
• Too salty: Buffalo sauce varies in salt. Taste before adding extra salt and choose low-sodium broth.

Alternatives

• Protein swaps: Use cooked shredded rotisserie chicken, ground turkey, or sautéed shrimp.
• Dairy-free: Use dairy-free cream cheese and a thick plain dairy-free yogurt; adjust with extra broth for smoothness.
• Gluten-free: Pick a certified gluten-free pasta and ensure the buffalo sauce and ranch seasoning are gluten-free.
• Milder version: Use half buffalo sauce and half broth, then finish with a squeeze of lemon for tang.
• Extra veggies: Fold in sautéed spinach, roasted cauliflower, or steamed broccoli for volume and fiber.

FAQ

Can I use canned chicken?

Yes. Drain it well and warm it in the sauce after the cream cheese melts.

It won’t sear like fresh chicken, but it still works.

What’s the best buffalo sauce for this?

A classic cayenne-based hot sauce like Frank’s RedHot gives a familiar buffalo flavor. Choose “original” for balanced heat.

How do I keep the sauce silky?

Keep heat low when adding cream cheese and remove from heat before whisking in yogurt. Use pasta water to adjust thickness.

Can I make it ahead?

Yes.

Cook as directed, cool, and refrigerate. Reheat with a splash of broth or milk and stir until creamy again.

Is blue cheese necessary?

No, but a small sprinkle adds that buffalo-wing vibe. For a lighter option, stick to green onions and herbs.

In Conclusion

Skinny Buffalo Chicken Protein Pasta brings heat, tang, and creaminess without the heavy feel of traditional cream sauces.

It’s fast, flexible, and macro-friendly, making it a weeknight staple and a great meal-prep option. Keep the yogurt off direct heat, save some pasta water, and season to taste—you’ll have a satisfying, high-protein dinner that hits every craving.