Healthy Buffalo Chicken Dip

Healthy buffalo chicken dip is a flavorful, high protein dip. Easy to make, it’s great for both game day and every day meals and snacks.

A white rectangular baking dish of healthy buffalo chicken dip topped with blue cheese crumbles and sliced green onion, surrounded by tortilla chips, celery sticks, and carrot sticks.

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Buffalo chicken wings always make for some tasty game day eats, but they can be so messy! The solution? This buffalo chicken dip. But not just any dip – it’s a Greek yogurt buffalo chicken dip, made with a couple simple ingredient swaps to make it overall a little lighter and more protein-packed, but with all the flavor you know and love.

And bonus? It makes for some delicious meals and snacking. We actually meal prep this recipe sometimes, to have an easy high protein option we can add to meals and snacks.

How is This Buffalo Chicken Dip Healthy?

Because this is a Greek yogurt buffalo chicken dip, it’s higher in protein than traditional dips.

Additionally, with some swaps like nonfat Greek yogurt instead of full fat sour cream and reduced fat Neufchatel cheese instead of full fat cream cheese, it’s lighter in fat and lower in calories compared to traditional dips, too.

But don’t think that just because something may have a few lighter swaps it means it’s any less delicious! As a dietitian, one of my favorite things to teach folks is that a healthy, balanced diet absolutely SHOULD be fun, delicious, and enjoyable!

A Healthy Reminder:

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you – and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember – an election isn’t won with every vote, but the majority. Your health is the same way – the overall dietary pattern is what matters most.

Recipe Ingredients

You’ll need the following ingredients to make this recipe:

ingredients displayed: neufchatel cheese, shredded chicken, shredded cheddar cheese, greek yogurt, blue cheese crumbles, and hot sauce.
  • Shredded Chicken: any shredded chicken will do, but the recipe and nutrition information reflect using shredded chicken breast.
  • Neufchatel Cheese: if you’re unfamiliar, Neufchatel is a reduced fat cream cheese, but just as creamy as the original.
  • Nonfat Plain Greek Yogurt: plain Greek yogurt is thick and creamy, a good swap for the sour cream in more traditional recipes
  • Hot Sauce: Frank’s RedHot Sauce is a classic, but use your favorite!
  • Shredded Cheddar Cheese: A little shredded cheddar on top of the dip adds an extra layer of flavor and melty, delicious creaminess.
  • Blue Cheese Crumbles: I save these to garnish on top. It makes the dip look pretty, and when the dip is hot, they easily melt into the dip, too.
  • Green Onions: A classic flavor boost and pretty garnish, too.

Ingredient Substitutions & Variations:

Like Ranch? Add a packet of Ranch seasoning to the Greek yogurt mixture for a buffalo ranch chicken dip.

Don’t like blue cheese? Skip the blue cheese crumbles, or replace with another crumbly cheese, like feta. If you like ranch, you could also drizzle Ranch dressing over the dip when it comes out of the oven as a pretty garnish instead.

Dairy free? They do make dairy-free alternatives to cream cheese, Greek yogurt, and shredded cheese, but unfortunately I have not tried any in this recipe. If you give it a try, please report back and let us know how it goes!

Quick Chicken Tricks: Don’t have your own cooked chicken? Try using rotisserie chicken or canned chicken breast. Note that there is a slightly different texture to canned chicken breast, but it can be an easy (and affordable) option if you want it.

Shredded Cheese Notes: If you have the time to hand-shred your own cheddar, it will melt much nicer than pre-shredded. Want a different cheese? Try pepper jack for a little extra zest! I also want to note that I personally don’t love using reduced fat choice, because I find that it doesn’t melt the same way and it’s personally not as satisfying to me, but you do what works for you!

How to Make Shredded Chicken:

My favorite shredded chicken hack is to put chicken breasts into a stand mixer (or use a hand mixer with a large bowl) and let the mixing paddle do all the work! You just need to put it low for 30-60 seconds until the chicken is shredded into large chunks. Hot tip: Sometimes this can get a little messy, so I put a kitchen towel over the stand mixer while it’s going.

Of course you can also use two forks to shred your chicken by hand!

Feel free to use any kind of fresh or leftover chicken – baked, boiled, grilled, or air fried.

You can shred the chicken breasts from a rotisserie chicken.

Canned chicken is already a shredded consistency.

Need to cook chicken from scratch?

  • Air Fry: 12-15 minutes, or until chicken reaches 165 degrees.
  • Boil: 15 minutes, or until chicken reaches 165 degrees.
  • Slow Cooker: add chicken breasts and a cup of broth to a slow cooker and cook on low 3-4 hours or high 2-3 hours.
  • Instant Pot: Add 2/3 cup broth to 1 lb chicken breasts and cook on high pressure for 14 minutes (18 for frozen chicken).

Note that with all methods except boiling, I always season chicken with at least my basics: salt, pepper, onion powder, and garlic powder.

process shots depicting how to make healthy buffalo chicken dip

How to Make Buffalo Chicken Dip with Greek Yogurt, Step-by-Step

  1. Preheat oven to 350 degrees. In a large bowl, combine Greek yogurt, Neufchatel cheese, and hot sauce until smooth and evenly incorporated.
  2. Add shredded chicken to yogurt mixture and stir.
  3. Transfer chicken dip into a greased baking dish (8×8 or small rectangular). Top with shredded cheddar cheese, and then bake for 20-25 minutes until dip is hot and cheese is melted.
  4. Garnish with blue cheese crumbles and diced green onion, then dip and enjoy.
celery scooping dip

How to Serve Buffalo Dip:

However you prefer! My favorites are celery sticks (I swear the celery mellows out the spice a little!), carrot sticks, baby bell peppers, and – of course! – tortilla chips.

Want to make your own tortilla chips? Try my air fryer tortilla chip recipe!

This dip also pairs well with pretzel crisps and pita chips, too.

I love to enjoy it as an appetizer, high protein snack, or part of a snacky meal.

It’s even delicious stuffed in a wrap or inside a baked potato or sweet potato!

Storage & Reheating:

Store any buffalo dip leftovers in an airtight container and refrigerate up to 3 days. Reheat in the microwave for 30-60 seconds.

a platter of buffalo chicken dip, celery sticks, carrot sticks, and tortilla chips

Can you make Healthy Buffalo Chicken Dip in the slow cooker?

Absolutely! Just mix up the dip as instructed in the recipe, but then instead of pouring it into a baking dish you’ll pour it into the slow cooker. Top with cheese, then cook on low heat for 4-6 hours or high heat for 2-3 hours.

Other Healthy Snacky Appetizer Recipes You’ll Love

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Healthy Buffalo Chicken Dip

Healthy buffalo chicken dip is a flavorful, high protein dip. Easy to make, it's perfect for both game day eats and every day meals and snacks.
5 from 1 vote
Print Pin Rate
Course: Appetizer, Snack
Cuisine: American
Diet: Gluten Free
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 6
Calories: 207kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 1 cup nonfat plain greek yogurt
  • 4 oz Neufchatel cheese
  • ½ cup hot sauce
  • 2 cups cooked, shredded chicken breast
  • ½ cup shredded cheddar cheese
  • ¼ cup blue cheese crumbles
  • 2 stalks green onions

Instructions

Oven-Baked:

  • Preheat oven to 350 degrees. In a large bowl, combine Greek yogurt, Neufchatel cheese, and hot sauce until smooth and evenly incorporated.
    a bowl of the creamy buffalo dip sauce
  • Add shredded chicken to yogurt mixture and stir.
    process shot, adding chicken to creamy buffalo sauce
  • Transfer chicken dip into a greased baking dish (8×8 or small rectangular). Top with shredded cheddar cheese, and then bake for 20-25 minutes until dip is hot and cheese is melted.
    process shot - transferring dip to a baking dish and topping with shredded cheddar
  • Garnish with blue cheese crumbles and diced green onion, then dip and enjoy.

Slow Cooker:

  • In a large bowl, combine Greek yogurt, Neufchatel cheese, and hot sauce and stir until smooth. Stir in shredded chicken.
  • Pour dip into slow cooker, top with shredded cheddar cheese, and cook on low heat for 4-6 hours or high heat for 2-3 hours. Garnish with blue cheese crumbles and sliced green onion before serving.

Notes

The serving size is 1/3 cup dip. Nutrition information will vary with ingredient variation (i.e. 2% greek yogurt, reduced fat cheese, etc.).

Nutrition

Calories: 207kcal | Carbohydrates: 3g | Protein: 21g | Fat: 12g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 65mg | Sodium: 776mg | Potassium: 246mg | Fiber: 1g | Sugar: 2g | Vitamin A: 389IU | Vitamin C: 16mg | Calcium: 166mg | Iron: 1mg

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