Healthy Buffalo Chicken Pasta – Light Recipe using Cauliflower

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Your favorite Healthy Buffalo Chicken Pasta made lighter and ready in 30 minutes, using Mazola® Corn Oil, pasta, shredded chicken, cauliflower and buffalo sauce. This light healthy buffalo chicken pasta is perfect for hectic weeknights, lazy brunches or just a date for two.

Healthy Buffalo Chicken Pasta #buffalochicken #chickenpasta #weeknightmeal

Calling all pasta lovers, as this dreamy Healthy Buffalo Chicken Pasta will change the way you think of pasta, turning this comfort food essential into an every week trend. Yup, we are making it into a healthy creamy buffalo chicken pasta.

As many of you know, September is National Cholesterol Awareness month, and as always, I’m here with a ‘better-for-you’ recipe that tastes equally good – I promise.  

A clinical study showed Mazola® Corn Oil reduces cholesterol 2x more than extra virgin olive oil.

To learn more about this claim, see​.  Mazola Corn Oil is an all-purpose, cholesterol-free cooking oil that is a smart heart-healthy* choice for your family. *See for more information on the relationship between corn oil and heart health. Creamy Buffalo Chicken Pasta

Pasta is one of our favorite comfort foods, and I’m always looking at ways to incorporate more of it without heavy ingredients like cream, cheese, and butter.

So on this quest, I finally came up with a Perfect recipe to not only enjoy a creamy pasta more often but without guilt (right, that’s the magic).

What I did was replace three heavy ingredients with better-for-you swaps:

  • Butter with Mazola Corn Oil. Seriously, this was amazing. Mazola has a neutral taste, so the flavor of your food can shine through.
  • Cheese with shredded cauliflower (for the pasta sauce)
  • Cream with milk (for the pasta sauce)

You are not limited to these three. You can also replace regular pasta with gluten-free or high-protein pasta too. Also, don’t tell the kids there is a vegetable in this… (shhhhh).

Seriously, it was that simple to switch, and now we have this dish at least once every two weeks, rather than once every 3-4 months. So let’s go ahead and glance at our ingredients.

Ingredients for our Healthy Buffalo Chicken Pasta:

  • Mazola Corn Oil
  • Pasta, you can use any variety
  • Shredded chicken, store-bought or homemade
  • Shredded cauliflower, frozen is preferred
  • Buffalo sauce, use any variety you like
  • Flour
  • Milk
  • Cheese

Creamy Buffalo Chicken Pasta Ingredients


How to Make Healthy Buffalo Chicken Pasta:

Once we have the listed ingredients, the recipe is extremely easy to make. The only cooking you need to do involves 5-6 minutes and then rest is simply baking. Here are the steps:
  • Boil the pasta as per package instructions or use pre-boiled pasta.
  • Make the pasta sauce using corn oil, flour, shredded cauliflower, buffalo sauce and shredded chicken.
  • Then add the cheese and cooked pasta to this sauce and mix everything.
  • Now transfer the pasta to a baking dish.
  • Sprinkle bread crumbs + cheese on top.
  • Bake at 400F for 15 minutes.
  • Once pasta is cooked, remove from oven.
Here is a step-by-step pictorial process to make this recipe:
step by step process of Creamy Buffalo Chicken Pasta
how to make Buffalo Chicken Pasta

how to make healthy buffalo chicken pasta

Now, you see why I said it’s perfect for a hectic weeknight?

Super easy to make, and if you have pre-cooked pasta and shredded chicken, then the recipe is done even quicker.

Healthy Buffalo Chicken Pasta


Healthy Buffalo Chicken Pasta recipe

Once our Creamy Buffalo Chicken Pasta is baked, I like to sprinkle some sort of green garnish on top to make it look fresh.

I usually add green onions here, but you can use cilantro or even skip this step.

baked Buffalo Chicken Pasta

Here’s our pasta piping hot and ready to be devoured.
Light Buffalo Chicken Pasta
Before you go make this Creamy Buffalo Chicken Pasta for your loved ones, remember that you can use Mazola Corn Oil in a variety of ways, including baking, grilling, sautéing, stir-frying, or mixing up a marinade or dressing.

Try doing a simple salad vinaigrette and see how fresh it tastes.
easy Buffalo Chicken Pasta
Also, did you know that Mazola has a smoke point higher than most cooking oils at 450°F and performs well in a variety of cooking applications?
Hence it’s perfect for baking or grilling recipes where you cook at high temperatures.
So let’s promise each other that we’ll use more better-for-you ingredients and say more ‘yes’ cooking fresh and homemade!


Mazola Corn Oil is an all-purpose, cholesterol-free cooking oil that is a smart heart-healthy* choice for your family. *See for more information on the relationship between corn oil and heart health.


Tried Our Recipe – AWESOME!!!

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Creamy Buffalo Chicken Pasta


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Yield: 2 People

Healthy Buffalo Chicken Pasta (Light Recipe using Cauliflower)

light healthy buffalo chicken pasta

Your favorite Healthy Buffalo Chicken Pasta made lighter and ready in 30 minutes, using pasta, shredded chicken, cauliflower and buffalo sauce. This healthy buffalo chicken pasta is perfect for hectic weeknights, lazy brunches or just a date for two.

Prep Time 7 minutes
Cook Time 15 minutes
Total Time 22 minutes


  • 2 Tbsp Mazola Corn Oil
  • 1 Cup Shredded Cauliflower, or cauliflower rice
  • 1 lb Shell Pasta
  • 1/2 Cup Cooked Shredded Chicken
  • 3 Tbsp Buffalo Sauce
  • 3 Cups Water - for making pasta as per package
  • 3 Tbsp All-Purpose Flour
  • 2 Cups Skim Milk - can use almond or cashew milk too
  • Salt + Pepper, as per taste
  • Green Onions - for garnish

Pasta Topping:

  • 3 Tbsp Bread Crumbs
  • 2 Tbsp Shredded Cheese


Pre-heat the oven at 400F.

Make the pasta as per instructions on the package. Once the pasta is cooked, keep it aside.

Make the Buffalo Cauliflower Sauce:

  1. Heat corn oil in a large saucepan.
  2. Add flour, salt + pepper, and sauté until lightly golden or slightly cooked (takes about 1-2 minutes over medium heat).
  3. Now add the shredded cauliflower and cook this over low heat for 2 minutes.
  4. Now add milk and whisk everything.
  5. Finally, add the buffalo sauce and whisk everything to form a smooth batter-like consistency.
  6. Now add the cooked shredded chicken, cheese and cooked pasta.
  7. Mix everything using a big spoon and turn off the heat.
  8. Transfer the buffalo chicken pasta to an oiled oven-safe dish (9x13).
  9. Sprinkle the “pasta toppings” evenly on top.
  10. Bake at 400F for 15-20 minutes or until bubbly and topping is golden.
  11. Let stand 5 minutes and sprinkle green onions and cheese on top before serving.
  12. Enjoy warm.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 540Total Fat: 22gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 12mgSodium: 700mgCarbohydrates: 129gFiber: 9gSugar: 21gProtein: 32g


7 Replies to "Healthy Buffalo Chicken Pasta - Light Recipe using Cauliflower"

  • Dick L. October 13, 2019 (12:40 am)

    Tried this tonight, and it turned out well. I have celiac disease, so I adapted it to be gluten-free– easy given that the only gluten-containing items in the recipe were the pasta, a bit of flour, and the bread crumbs. The recipe didn’t specify how much chicken to use or when to add it to the recipe, but from the video, I guessed on the amount of chicken and added it according to the video. I didn’t have any Buffalo sauce, so I used the thoughtfully provided recipe to make some. Since my container of GF pasta was the usual 12 ounces, I cut the recipe quantities down to 3/4 of the original amounts. Then, looking at the pasta, I cut the pasta down to 8 ounces, because it looked like a lot of pasta; I think this worked out well. The video shows some cheese being added, along with the chicken, to the mixture, but it wasn’t specified in the ingredients or instructions and I had forgotten the video by that time, so I only used cheese in the topping. I used shredded mozzarella and grated Romano along with the bread crumbs for the topping.

    And it was good. Very good. (My wife even liked it.) I’ll be making this one again. It reminds me of mac and cheese, but with more flavor. Thanks for posting it.

    • Molly Kumar October 19, 2019 (10:59 pm)

      Hello Dick L, thanks for your message and I’m so glad you made the recipe and enjoyed it too 🙂 It does taste like a Gourmet version of Mac n Cheese – Thanks, Molly

  • Bhawana September 18, 2019 (12:30 am)

    this chicken pasta looks fabulous, love the texture. You have beautiful clicks.

  • Amanda September 17, 2019 (12:06 pm)

    I absolutely love this. Buffalo chicken is my favorite, so a pasta version is just mind blowingly good!

  • GUNJAN C Dudani September 16, 2019 (5:22 pm)

    We are big pasta eaters and this creamy pasta with buffalo chicken suits absolutely perfectly to our palate.

  • Marie September 16, 2019 (3:05 pm)

    This chicken pasta looks so hearty and delicious. I like that it’s lower in cholesterol by using Mazola corn oil. What a great tip! It’s such a great meal option to whip up on a busy weeknight.

    • Molly Kumar September 16, 2019 (4:54 pm)

      Hi Marie, so glad you liked the recipe and it’s super yummm 🙂 Thanks, Molly

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