This Healthy High Protein Buffalo Chicken Dip is a guilt-free version of your favorite game day snack. Creamy, spicy, and packed with flavor, it’s made with protein-rich ingredients like shredded chicken, Greek yogurt, and cottage cheese. Whether you’re hosting a party or meal-prepping a savory snack, this dip is easy to make, satisfying, and absolutely delicious.
Why You’ll Love This Recipe
- High in protein to keep you full and fueled
- Lower in fat and calories compared to traditional versions
- Perfect for parties, game days, or meal prep
- Easy to make with just a few simple ingredients
- Great for dipping or spreading in wraps and sandwiches
- Creamy and flavorful without the guilt
- Uses real, whole food ingredients
- Customizable heat level with your favorite buffalo sauce
- Kid-friendly and crowd-pleasing
- Gluten-free and macro-friendly
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Shredded cooked chicken breast
- Plain Greek yogurt
- Cottage cheese (blended for smooth texture)
- Buffalo sauce (like Frank’s RedHot)
- Garlic powder
- Onion powder
- Shredded cheddar cheese (optional topping)
- Green onions for garnish
Directions
- Preheat your oven to 350°F (175°C).
- In a large bowl, combine the shredded chicken, Greek yogurt, blended cottage cheese, buffalo sauce, garlic powder, and onion powder. Mix until fully combined.
- Transfer the mixture to a greased 8×8-inch baking dish.
- If using, sprinkle shredded cheddar cheese evenly over the top.
- Bake for 20–25 minutes, until the dip is heated through and cheese (if used) is melted and bubbly.
- Remove from oven and top with sliced green onions.
- Serve warm with your choice of dippers.
Servings and timing
Servings: 6–8
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Variations
- Spicier version: Add crushed red pepper flakes or extra buffalo sauce.
- Cheesy upgrade: Mix in mozzarella or pepper jack cheese.
- Ranch flavor: Stir in a packet of ranch seasoning for a twist.
- Low-fat: Use fat-free Greek yogurt and low-fat cottage cheese.
- Dairy-free: Substitute dairy-free yogurt and cheese alternatives.
- Make it a meal: Serve inside a baked sweet potato or use as a wrap filling.
Storage/Reheating
- Refrigerate: Store leftovers in an airtight container for up to 4 days.
- Reheat: Microwave in 30-second intervals, stirring until heated through. Or reheat in the oven at 350°F for 10–15 minutes.
- Freeze: Freeze in a sealed container for up to 1 month. Thaw in the fridge overnight before reheating.
FAQs
How much protein is in each serving?
Each serving contains about 20–25g of protein, depending on your ingredients.
Can I use canned chicken?
Yes, canned chicken works well for convenience, though fresh or rotisserie chicken gives the best texture.
Do I have to blend the cottage cheese?
Blending is optional, but it makes the dip smoother and creamier.
What’s the best buffalo sauce to use?
Frank’s RedHot is a classic, but any brand or spice level you prefer works.
Can I make this ahead of time?
Yes, prep and assemble the dip up to 24 hours in advance and bake when ready to serve.
Is this recipe keto-friendly?
Yes, it’s naturally low in carbs and high in protein, making it keto-friendly.
Can I make this in a slow cooker?
Absolutely—combine all ingredients and heat on low for 2–3 hours, stirring occasionally.
What can I dip in this?
Try carrot sticks, celery, bell peppers, tortilla chips, or whole grain crackers.
Can I add veggies to the mix?
Yes, chopped spinach, diced bell peppers, or shredded zucchini blend in well.
Will picky eaters like it?
Most definitely—it’s creamy, cheesy, and flavorful without tasting overly “healthy.”
Conclusion
This Healthy High Protein Buffalo Chicken Dip is a creamy, spicy, and satisfying snack that doesn’t compromise on flavor. With a simple ingredient list and high-protein profile, it’s a great addition to any menu—from game days to weekday snacks. Whip up a batch and serve it warm with your favorite crunchy dippers—your guests (and your macros) will thank you.
Print
Healthy High Protein Buffalo Chicken Dip
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: Serves 6
- Category: Appetizer
- Method: Baking, Stovetop
- Cuisine: American
Description
This Healthy High Protein Buffalo Chicken Dip is everything you want in a dip — creamy, spicy, cheesy, and satisfying — but made with better-for-you ingredients like Greek yogurt and shredded chicken. It’s easy to make, packed with protein, and perfect for scooping with veggies, crackers, or tortilla chips. Serve it warm and watch it disappear!
Ingredients
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2 cups cooked shredded chicken (rotisserie works great)
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1 cup plain nonfat Greek yogurt
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4 oz reduced-fat cream cheese, softened
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1/2 cup buffalo hot sauce (like Frank’s RedHot)
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1/2 cup part-skim shredded mozzarella cheese
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1/4 cup crumbled blue cheese (optional)
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1/2 teaspoon garlic powder
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1/4 teaspoon black pepper
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Optional toppings: green onions, extra cheese, or a drizzle of ranch
Instructions
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Preheat oven to 375°F (if baking) or set a skillet on medium heat (for stovetop method).
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In a large bowl, mix together Greek yogurt, cream cheese, and buffalo sauce until smooth.
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Stir in the garlic powder, pepper, chicken, and half of the shredded cheese.
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Transfer the mixture to an oven-safe dish or cast iron skillet.
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Top with remaining cheese and blue cheese crumbles (if using).
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Oven method: Bake for 20 minutes until hot and bubbly.
Stovetop method: Heat over medium-low heat until everything is warmed through and cheese is melted, stirring occasionally. -
Top with chopped green onions or a drizzle of ranch if desired.
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Serve warm with sliced veggies, crackers, or tortilla chips.
Notes
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You can swap Greek yogurt with cottage cheese blended until smooth.
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Use canned chicken for convenience or leftover shredded chicken breast.
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For a dairy-free version, use plant-based cream cheese, yogurt, and shredded cheese alternatives.