Healthy Buffalo Chicken Dip (2024)

Published: Jan 29, 2024 by Megan

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Healthy Buffalo Chicken Dip is made low calorie, higher in protein, and balanced in nutrition. This delicious appetizer is a crowd favorite and now a bit healthier too! It's both gluten-free and low-calorie.

This cottage cheese buffalo chicken dip is a spin-off of my spinach artichoke dip recipe and crockpot buffalo chicken recipe. This dip is traditionally a higher fat and calorie appetizer since it's traditionally made with a lot of cheese, sour cream, or cream cheese.

In this recipe, we're reducing the fat and calories in this spicy chicken dip to 117 calories per serving by sneaking in a few substitutions. But not to worry - it's just as delicious as the real deal. Just lower in fat and lower in calories!

What Makes This a Healthier Buffalo Chicken Dip?

Cottage cheese is one of my sneaky ways to make recipes healthier. I sneak it into eggs, pasta sauce, enchiladas, and more! It's a simple way to make recipes better for you by reducing the calories and increasing the protein.

Inspired by the original, this buffalo chicken dip is made with cottage cheese and Greek yogurt because the two together make for the BEST dip recipe with just the right texture and terrific flavor.

Why I Love This Buffalo Chicken Dip with Cottage Cheese

Here are a few more nutritional reasons why I love this buffalo chicken dip with Greek yogurt and cottage cheese recipe!

• Low Calorie: This dip is 117 calories per serving. Each serving is about one-third of a cup. You could definitely enjoy more than a serving of this dip since the calories are very low. Remember calories are not everything. The QUALITY of the calories always matters most!
• Gluten-Free: All ingredients are gluten-free in this recipe.
• Higher Protein: This chicken dip has 18 grams of protein which is awesome for an appetizer. Higher protein is always important for blood sugar stability and to increase satiety. You could definitely enjoy it as a meal given the amount of protein.
• Lower Fat: Fat is definitely important for hormones and weight loss, however, it is very easy to over-consume fat and the quality of fat in your diet matters greatly. Cheese does not have the same quality of fat as omega-3 rich nuts, seeds, and fish which is why this recipe is mindful of how much is used. Low fat diets are not generally what I recommend to women over 35 but again, the quality of fat is most important.

Ingredients

Here's what you need to make this high-protein buffalo chicken dip with cottage cheese and Greek yogurt! You will also need a mixing bowl and an 8-inch by 8-inch baking dish.

• Shredded Chicken: You can use store-bought chicken such as rotisserie chicken or canned chicken in water to save time but I like to make this Instant Pot shredded chicken to use in recipes. It's super simple and makes perfectly cooked chicken. You will need about 32 ounces of cooked chicken to make this recipe.
• Greek Yogurt: Gives the dip its thick and creamy texture while also boosting the protein.
• Cottage Cheese: A nutritional powerhouse for adding more protein to creamy sauces. Often it can be blended in to create a creamy consistency and no one will even know.
• Buffalo Hot Sauce: You can use homemade buffalo sauce or store-bought depending on your preference.
• Spices: A bit of garlic powder and onion powder enhance the flavors of the dip.
• Shredded Cheddar Cheese: Sprinkled over the top to give it plenty of cheesy goodness.
• Green Onions: For a splash of color and onion flavor!

Scroll to the recipe card at the bottom of the blog post for the ingredients measurements, full instructions, nutritional data and to print this recipe.

Substitutions & Variations

Here are the substitutions you can make for this low-carb buffalo chicken dip recipe. Please remember if you make substitutions that it may change the texture and flavor, and it will change the nutritional values from what you see in the recipe card below.

• Greek Yogurt: Sour cream could be substituted for Greek yogurt.
• Cottage Cheese: Ricotta cheese or cream cheese makes a delicious substitute.
• Dairy-Free: If you cannot do Greek yogurt, then a dairy free yogurt substitute could be used or almond milk yogurt. For the cottage cheese, you can do a lactose free cottage cheese or a dairy free cream cheese.
• Buffalo Sauce: This is not the same dip without the hot sauce, but if you are looking for an alternative I recommend trying Sriracha, harissa, or chili-garlic sauce.
• Cheddar Cheese: You can substitute blue cheese, nonfat, low-fat, full-fat, or dairy free cheese.
• Chicken: You can make your own shredded chicken in the Instant Pot or slow cooker or you can buy Rotisserie chicken. Many supermarkets even have shredded chicken in the prepared foods section that you can buy and use as well!

How To Make Buffalo Chicken Dip With Greek Yogurt

To make this baked buffalo chicken dip start by preheating the oven to 350 F and grab all the ingredients together you need to make it.

1. Combine the Greek yogurt, cottage cheese, shredded chicken, garlic powder, onion powder, and hot sauce in a large mixing bowl. Mix it all together.
2. Transfer the mixture to an 8-inch by 8-inch oven-safe baking dish. Top with cheese and bake for 25 minutes.

3. Sprinkle the green onions on top and serve while the dish is warm!

How to Store

• Storing: Transfer any leftovers to an airtight container and store it in the fridge for up to four days. Be sure to take into account the days you stored the cooked chicken before making the dip.
• Freezing: You can freeze the dip after it's fully cooled in a freezer-safe container. However, freezing sometimes changes the consistency of dairy products making it slightly grainy so keep in mind it may be slightly different after thawing.
• Reheat: Return the dip to the oven to heat at 350°F for 10-15 minutes or you can reheat it in the microwave using short intervals and storing between each.
• Make Ahead: You can prepare the dip a day in advance. After mixing transfer it to a baking dish and top with cheese. Cover it and store it in the fridge. Remove it from the fridge thirty minutes prior to heating and allow it to come up to room temperature slightly. You may need to extend the cooking time slightly since the dip may be colder.

Serving Suggestions

• Enjoy it as a dip. You can serve this healthier buffalo chicken dip with sliced veggies like bell peppers, cucumber, zucchini, celery, carrots, or chips and crackers.
• Use it for meals. You can also make this dip into a meal by adding it to a slice of toast, in a wrap, or on top of a salad.
• Repurpose Leftovers: It's also great on top of a baked potato or potato toast. You could even use it as a pizza topping with a tortilla or flatbread as the base or use it as a filling for quesadillas. This healthier chicken dip would also be amazing combined with plant-based pasta!

See Also

Gluten-Free Buffalo Chicken Dip Recipe – Gluten-Free PalateHot Buffalo Chicken DipBuffalo Chicken Dip Recipe (Freezes Like a Charm) - Restless ChipotleThe BEST Buffalo Chicken Dip - rachLmansfield

Expert Tips

• Serve Warm: This healthy chicken wing dip is best served warm. If serving for a party you can keep it in a slow cooker on warm to keep it hot throughout your event.
• Use Cooked Chicken: Whether you make shredded chicken at home or use store-bought this dip works great.
• Double or Triple the Recipe: This protein buffalo chicken dip is easy to double or triple for serving a crowd. Simply use a larger baking dish such as a 9 x 13 for baking.

Recipe FAQs

More High Protein Appetizers

If you tried this healthy chicken wing dip or any other recipe on my website, please please leave a 🌟 star rating and let me know how you go in the 📝 comments below.

About Megan

Megan is a certified nutrition practitioner, author, freelance food photographer and fitness instructor living in Phoenix, Arizona. On her blog, Skinny Fitalicious she shares EASY, gluten free recipes for weight loss. Follow Megan on Facebook, Twitter, Pinterest and Instagram for the latest updates.