Healthy Buffalo Chicken Dip

If you love buffalo chicken dip but want a lighter, protein-packed version, this Healthy Buffalo Chicken Dip is the perfect recipe for you. It’s creamy, spicy, and tangy, with shredded chicken, Greek yogurt, and cottage cheese creating a healthier version of the classic game-day favorite.

Whether you’re hosting a party, need a quick snack, or just want a comforting dip without the extra fat, this recipe delivers the flavor you crave with a fraction of the calories. Plus, it comes together in just 20 minutes!

Why You’ll Love This Healthy Buffalo Chicken Dip

• High in protein: With chicken, Greek yogurt, and cottage cheese, each serving packs 19g of protein.
• Lower in calories and fat: A lighter alternative to traditional cream cheese-based buffalo dips.
• Quick & easy: Ready in 20 minutes from start to finish.
• Family- and party-friendly: A game-day favorite everyone will love.
• Customizable heat: Adjust the hot sauce to your preferred spiciness.
• Versatile serving options: Serve with tortilla chips, celery, carrots, or even as a sandwich spread.

Ingredients Breakdown

This recipe makes 6 servings.

Main Ingredients

• 2 cups cooked chicken, shredded
• ½ cup Greek yogurt
• ½ cup cottage cheese
• ½ cup Frank’s hot sauce (or hot sauce of choice)
• ½ cup shredded cheddar cheese, divided
• ¼ cup shredded mozzarella cheese

Flavor Enhancers

• ¼ cup green onion, chopped, plus extra for garnish
• ¾ teaspoon garlic powder
• ¼ teaspoon salt
• 2 tablespoons blue cheese, for topping

Tools & Equipment Needed

• Oven
• Large mixing bowl
• Spoon or spatula for mixing
• Oven-safe baking dish
• Baking sheet (to prevent spills)
• Measuring cups and spoons
• Knife and cutting board (for green onions)

Step-by-Step Instructions

Follow these steps to make a creamy, flavorful Healthy Buffalo Chicken Dip every time.

Preheat & Prepare

1. Preheat your oven to 400°F (200°C).
2. Set aside 2 tablespoons of cheddar cheese for topping later.

Mix Ingredients

1. In a large mixing bowl, combine shredded chicken, Greek yogurt, cottage cheese, hot sauce, remaining cheddar cheese, mozzarella cheese, chopped green onion, garlic powder, and salt.
2. Stir until all ingredients are fully incorporated and creamy.

Bake the Dip

1. Transfer the mixture to an oven-safe bowl and place it on a baking sheet.
2. Sprinkle the reserved 2 tablespoons of cheddar cheese on top.
3. Bake in the preheated oven for 15–20 minutes until hot and bubbly.

Finish & Serve

1. Remove from the oven and top with blue cheese and extra chopped green onions.
2. Serve with tortilla chips, celery sticks, carrots, or your favorite dipping items. Enjoy immediately.

Tips & Variations

• Adjust spice level: Add more or less hot sauce depending on your heat preference.
• Cheese options: Substitute mozzarella with Monterey Jack or pepper jack for a different flavor.
• Make it dairy-free: Use dairy-free yogurt, cottage cheese alternatives, and vegan cheese.
• Make ahead: Mix the dip ingredients ahead of time and refrigerate. Bake just before serving.
• Add extras: Toss in cooked bacon, diced jalapeños, or shredded carrots for texture and flavor.

Flavor Profile & Pairings

This dip is creamy, tangy, and slightly spicy with a perfect balance of cheesy flavor and buffalo heat. The green onions and blue cheese add freshness and depth.

Suggested Serving Options

• Tortilla chips or pita chips
• Celery sticks, carrot sticks, and bell pepper strips
• Crackers or pretzel sticks
• As a topping for baked potatoes or in sandwiches

Nutritional Overview

Per serving (approx. 1/6 recipe):

• Calories: 171 kcal
• Protein: 19g
• Carbohydrates: 3g
• Fat: 9g
• Saturated Fat: 4g
• Fiber: 0.2g
• Sugar: 1g
• Cholesterol: 54 mg
• Sodium: 840 mg

Dietary Notes:

• High-protein, low-carb snack
• Lower in fat than traditional buffalo chicken dip
• Gluten-free when served with veggie sticks or gluten-free chips

Make-Ahead & Meal Prep Tips

• Pre-mix the dip: Combine all ingredients except reserved cheddar and blue cheese, store in an airtight container in the fridge for up to 24 hours.
• Reheat: Bake just before serving for best texture and flavor.
• Portion control: Serve in smaller bowls for parties to make it easier to manage portions.

Frequently Asked Questions

1. Can I use rotisserie chicken?
Absolutely! Rotisserie chicken saves time and adds flavor.

2. Can I make this dip spicier?
Yes! Add extra hot sauce, cayenne, or chopped jalapeños.

3. Can I use cream cheese instead of Greek yogurt?
Yes, but Greek yogurt keeps it lighter and higher in protein.

4. Can I make it vegan?
Yes, swap chicken for shredded jackfruit or tofu, and use dairy-free cheese and yogurt.

5. How should leftovers be stored?
Store in an airtight container in the refrigerator up to 2 days. Reheat in the oven at 350°F until warmed through.

Cooking Timeline (At a Glance)

Task	Time	Notes
Prep ingredients	5 min	Shred chicken, chop green onions
Mix ingredients	2 min	Combine all ingredients
Preheat oven	5 min	400°F
Bake	15–20 min	Until hot and bubbly
Garnish & serve	1–2 min	Top with blue cheese & green onion
Total	20 min	Quick, easy, healthy snack

Serving Suggestions

• Serve with tortilla chips, crackers, or fresh vegetables for dipping.
• Make mini versions in ramekins for parties.
• Spread on toasted bread or bagels for a spicy, cheesy snack.

Recipe Variations

1. Extra spicy buffalo: Add 1–2 tablespoons Sriracha or cayenne pepper.
2. Bacon buffalo dip: Mix in crumbled cooked bacon before baking.
3. Cheesy twist: Add pepper jack cheese for extra kick.
4. Vegetarian option: Use shredded jackfruit or extra chickpeas in place of chicken.

Ingredient Spotlight

Greek Yogurt

• Adds creaminess, protein, and tanginess while reducing calories and fat.

Cottage Cheese

• Boosts protein and creates a lighter, creamy texture.

Frank’s Hot Sauce

• Classic buffalo flavor; adjust for spiciness preference.

Pro Cooking Tips

• Use shredded chicken for even distribution and quicker cooking.
• Mix cheeses well into the dip before baking for creamy texture.
• Bake on a sheet pan to catch any bubbling spillover.
• Taste the mixture before baking to adjust salt, hot sauce, or seasoning.

Storage & Freezing Guide

• Refrigeration: Airtight container up to 2 days.
• Freezing: Not recommended, as texture of dairy may change.
• Reheating: Bake in a 350°F oven until warmed through.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount	Notes
Calories	171 kcal	Per 1/6 recipe
Protein	19g	High protein snack
Carbohydrates	3g	Low-carb
Fat	9g
Saturated Fat	4g
Fiber	0.2g
Sugar	1g
Dietary Notes	Gluten-free if served with veggies; high protein

Conclusion

This Healthy Buffalo Chicken Dip is a lighter, protein-packed twist on a classic favorite. It’s creamy, tangy, slightly spicy, and perfect for game day, parties, or just a quick snack. With Greek yogurt and cottage cheese, it’s healthier without sacrificing flavor, and it’s ready in just 20 minutes.

Serve it with chips, celery, or carrot sticks, and enjoy a guilt-free, delicious buffalo treat that everyone will love.

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