By Vivian Schemper, BS, RDN
A common myth about healthy eating is that you must give up your favorite snacks. I’m here to tell you that isn’t true at all. As a registered dietitian, I love helping my patients find ways to incorporate the foods they love into their diet. That’s why I’m so excited to share a healthier spin on a classic party snack: buffalo chicken dip.
Traditional buffalo chicken dip is typically high in saturated fat and calories and contains ZERO fiber. I created a fiber-rich version lower in saturated fat, so you can enjoy the flavors you love and get some health benefits, too!
So whether you’re prepping your Super Bowl spread or planning a casual get-together with friends, this healthier buffalo chicken dip will surely be a crowd-pleaser. Give it a try and show us your creations by tagging @culinahealth on Instagram!
Healthy Buffalo Chicken Dip Nutrition Information
Check out the nutrition facts for key ingredients in this healthier buffalo chicken dip recipe.
Cannellini beans
Cannellini beans have a neutral flavor that will not alter the dip’s taste, but their texture makes it extra creamy. They’re also packed with fiber and protein and are an excellent source of folate, magnesium, and vitamin B6.
Folate supports heart health, brain function, and tissue repair. Magnesium is also essential for heart health, muscle function, blood sugar regulation, and bone health. Vitamin B6 helps metabolize proteins, carbohydrates, and fats and supports brain health, immune function, and skin health.
Chicken breast
Chicken breast is a low-calorie, low-fat lean protein that is a healthy addition to any dish. It’s also rich in B vitamins, which support metabolism, brain health, and immune function. Other vital nutrients in chicken breast include phosphorus and selenium, which are essential for bone health and thyroid function. People trying to lose or maintain weight or build muscle usually opt for chicken breast over other cuts of meat.
Cottage cheese
Cottage cheese is a complete protein source, meaning it contains all of the essential amino acids that support processes such as cell and tissue repair, hormone production, and immune function. The high protein content in cottage cheese helps with muscle building and weight management. Cottage cheese also contains probiotics, vitamin B12, selenium, and zinc, which are essential in energy metabolism and digestion.
Greek yogurt
Most buffalo chicken dip recipes include cream cheese, but I chose to use non-fat plain Greek yogurt along with cottage cheese to keep this recipe high in protein and lower in fat. In addition to its high protein content, Greek yogurt contains probiotics that support gut health. It’s also rich in calcium, an essential mineral for bone health.
Shredded cheddar cheese
Cheddar cheese adds a rich flavor and creamy texture to this buffalo chicken dip. Cheddar cheese is a good source of protein, calcium, vitamin B12, and phosphorus, like the other dairy products in this recipe. All of these are important for overall health.
Healthy Buffalo Chicken Dip Recipe
Your favorite party dip with added fiber and protein! Serving size: ½ cup
- 1 cup cannellini beans
- 1 cup cooked, shredded chicken breast
- 1/2 cup Frank’s Red Hot sauce
- 2/3 cup 1 single-serve container plain, non-fat Greek yogurt or Skyr
- 2/3 cup (1 single-serve container low-fat cottage cheese
- 1 cup shredded cheddar cheese
- 1 tbsp ranch dressing
Oven instructions
Preheat oven to 350°F.
Add the beans to a large bowl and mash them up with a fork until they reach the consistency of chunky mashed potatoes.
Add the cooked chicken and remaining ingredients to the bowl and mix until thoroughly combined.
Pour the dip into a shallow 1-quart baking dish and bake for 20-25 minutes or until the mixture is heated through.
Serve with veggies like carrots, celery, or whole-grain chips.
Slow cooker instructions
Add the beans to a large bowl and mash them up with a fork until they reach the consistency of chunky mashed potatoes.
Add the cooked chicken and remaining ingredients to the bowl and mix until thoroughly combined.
Pour the dip into the crockpot, cover it, and cook it low for 4-6 hours or high for 2-3 hours.
Serve with veggies like carrots, celery, or whole-grain tortilla chips.
- Try adding chopped green onion as a garnish on top for additional flavor!
- If you want a spicier buffalo chicken dip, you can increase the buffalo sauce from ½ cup to ¾ cup.
- You can substitute the ranch dressing for blue cheese dressing or omit it entirely!
- This naturally gluten free recipe makes it an excellent option for parties with gluten-intolerant guests!
Keyword buffalo chicken dip
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Buffalo Chicken Dip FAQs
Want to know more about this recipe? Read the most frequently asked questions about this buffalo dip.
How long is buffalo chicken dip good for?
If you store your leftover buffalo chicken dip in an airtight container or tightly covered bowl, it can stay in the refrigerator for up to four days.
What can you eat with buffalo chicken dip instead of chips?
I like to pair buffalo chicken dip with carrot sticks and celery, but bell pepper strips are another excellent option. Carrots are rich in vitamins A, B, and K and potassium. All three vegetables are excellent sources of vitamin C and fiber, which support immune function and digestion.
Can you make this buffalo chicken dip in the crock pot?
Yes, I prefer to make it in the crockpot because I can just throw it in and return to it a few hours later when it’s ready.
Can you use fat-free dairy to make this healthy buffalo chicken dip?
Yes! I used non-fat Greek yogurt, but you can also use fat-free shredded cheese and cottage cheese. However, too many fat-free ingredients may make the dip less creamy — plus the fat from the dairy helps your body absorb fat-soluble vitamins!
Can you make this dip ahead of time?
You can make this buffalo dip ahead of time and store it in the refrigerator for up to 24 hours before baking it or heating it in the crockpot.
Can this dip be vegetarian?
Yes, just use a whole can of beans! You can pulse the beans in a food processor with one tablespoon of olive oil and one tablespoon of water to get an extra creamy texture!
Is there a meatless replacement for chicken?
Yes, you can use 1 cup of canned young green jackfruit (canned in brine, NOT syrup). Simply drain the jackfruit pieces, take each piece, and “shred” the top part in your hands, separating it from the “base.”
What are some ways to lower the sodium content in buffalo chicken dip?
To reduce the sodium content, I suggest cooking your own chicken and using a no-salt-added can of cannellini beans. You can also use canned chicken with no salt added to reduce sodium. Pre-prepared foods like rotisserie chicken are also high in sodium. If you opt for canned beans with salt, draining and rinsing them can help reduce the sodium content.
Can you freeze leftover buffalo chicken dip?
I don’t recommend freezing this buffalo chicken dip. The texture of the cheese and beans changes when frozen.
Work With a Culina Health Dietitian
Whether you’re looking for general healthy eating information or need help managing a health condition, our registered dietitians can support you. Through 1:1 virtual sessions, they work with you to create a personalized care plan to help you achieve your goals. Book a session today.
