• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Nutrition to Fit

  • ABOUT
    • Press
    • FREE eBook
  • SERVICES
  • RECIPES
menu icon
go to homepage
  • ABOUT
  • SERVICES
  • RECIPES
  • THE BLOG
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • ABOUT
    • SERVICES
    • RECIPES
    • THE BLOG
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Blog » Recipes

    Healthy Buffalo Chicken Dip

    Published: Feb 8, 2022 · Updated: Feb 8, 2022 · This post may contain affiliate links. · Leave a Comment

    Jump to Recipe - Print Recipe
    close up of healthy buffalo chicken dip with text overlay
    celery stick scooping up buffalo chicken dip
    close up of buffalo chicken dip with text overlay

    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.

    This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

    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 ⅔ 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 (8x8 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

    • Air Fryer Mozzarella Sticks
    • 3-Ingredient Spinach Artichoke Dip
    • Air Fryer Tortilla Chips
    • Healthy Pizza Dip

    Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

    Print Recipe
    5 from 1 vote

    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.
    Prep Time5 mins
    Cook Time25 mins
    Total Time30 mins
    Course: Appetizer, Snack
    Cuisine: American
    Diet: Gluten Free
    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 (8x8 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 ⅓ 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
    « 21 Salad Protein Ideas
    Air Fryer Turkey Bacon »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Welcome, friend!

    Welcome to Nutrition to Fit! I'm Lindsey, a balanced nutritionist and Registered Dietitian obsessed with helping you find your healthy balance with food and health! I'm not going to tell you what I think you should do, but instead my goal is to empower you to create your own balance (which, PSA, absolutely includes delicious foods!). Learn More

    • Email
    • Facebook
    • Instagram
    • Pinterest

    As Featured In:

    Featured Recipes

    overhead shot of 6 glasses of brightly and different colored agua frescas

    How to Make Agua Frescas

    Maple dijon brussels sprouts are your answer to add flavor to easy roasted brussels sprouts. Try this easy, healthy side dish recipe today!

    Maple Dijon Brussel Sprouts

    a bite from a decadently fudgy, ganache frosted avocado brownie on a white plate

    The Best Avocado Brownies

    green spinach banana muffins on a metal tray - some with almonds, some plain, some with blueberries

    Spinach Banana Muffins

    • ABOUT
    • SERVICES
    • RECIPES

    Footer

    Leave a ❤️ if you needed to see this. Leave a ❤️ if you needed to see this.
    Sacrificing your life for your "health" is a red f Sacrificing your life for your "health" is a red flag that diet or those methods may not be the healthiest for you.

Create a healthy balance that helps you feel at home in your body and lets you live your life!
    Feeling a little off-balance in your eating and he Feeling a little off-balance in your eating and health habits after the weekend? Or just in general lately?

It happens!

But if this has typically triggered restrictive or extreme habits or eating patterns, let's try something different:

Can you try to gently step back into caring for yourself?

Check in with your baseline habits.
+How are you sleeping?
+Managing stress?
+Has your water intake turned to mostly coffee intake? 
+Are you moving your body in a way that feels good right now?
+How are your eating habits?

Then, when the opportunity next presents itself to do something a little different, like adding vegetables to your lunch or skipping Netflix to actually go to bed at a decent time😘, act on it!

What's one thing you're going to do today to support nourishing and caring yourself and getting back to any of your health goals?
    Don't shoot the messenger!!🙈 I have nothing aga Don't shoot the messenger!!🙈 I have nothing against coffee or protein coffee, but neither👏are👏a👏meal👏

Per usual, remember to add - swipe for some ideas of protein coffee pairings that make a better balanced breakfast.

Are you a protein coffee fan?
    Friendly reminder for the first Monday of the new Friendly reminder for the first Monday of the new year: unless you're allergic or the food's gone bad, you don't have to cut any foods from your diet!

Instead, shift your focus to what you can add - like more fiber, more fruits and veg, more water, more joyful movement. It's going to be more enjoyable, sustainable, and may be the shift that helps you find your healthy balance!

#healthybalance #balanceddiet #foodfreedom #dietitian #nutritiontips #newyearnewme

    back to top | privacy policy | affiliate disclaimer | contact | © 2022 all rights reserved

    as an amazon associate I earn from qualifying purchases.

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Privacy Policy
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT