Healthy Buffalo Chicken Dip Recipe

I made a Healthy Buffalo Chicken Dip that keeps calories low, packs extra protein, and stays a crowd favorite while offering balanced nutrition.

I love serving my Healthy Buffalo Chicken Dip at parties because it feels like indulgence without the guilt. I picture plain nonfat Greek yogurt and a splash of Frank’s RedHot buffalo sauce coming together and my mouth starts watering, simple as that.

Maybe i’m biased, but this version is tangy, a little messy, and way more satisfying than most game day stuff. I even toss it into a Crockpot Buffalo Chicken when I want no fuss reheating, and people always beg for a bite, then another, then the secret.

I tease them, hold out, then hand over a spoon.

Ingredients

• Shredded cooked chicken: lean, high in protein, keeps you full low in carbs.
• Reduced fat cream cheese: creamy binder, adds fat and calories, gives smooth mild tang.
• Plain nonfat Greek yogurt: boosts protein, adds creaminess it lowers overall fat content.
• Frank’s RedHot buffalo sauce: spicy vinegar based heat, adds tang and sodium.
• Reduced fat sharp cheddar: melty, cheesy flavor, provides calcium and some protein.
• Crumbled blue cheese (optional): punchy salty bite, strong flavor, adds calories and sodium.
• Green onions: fresh oniony note, low calorie, adds color and mild crunch.
• Celery and carrot sticks: crisp dippers, low calorie, add fiber and refreshing crunch.

Ingredient Quantities

• 3 cups shredded cooked chicken (about 12 oz / 340 g)
• 8 oz reduced fat cream cheese
• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup Frank’s RedHot buffalo sauce
• 1/4 cup low fat ranch dressing
• 1/2 cup reduced-fat shredded sharp cheddar cheese
• 1/4 cup crumbled blue cheese, optional
• 1 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp black pepper
• Salt to taste
• 2 tbsp chopped green onions (scallions)
• Celery sticks and carrot sticks for serving, optional

How to Make this

1. Preheat oven to 350°F (175°C) and lightly grease an 8×8 inch baking dish or spray with nonstick spray.

2. Soften the cream cheese by microwaving it 30 to 40 seconds or leave at room temp, while you shred the chicken (3 cups, about 12 oz) with two forks or your hands, rotisserie chicken works great.

3. In a large bowl beat together the softened 8 oz reduced fat cream cheese, 3/4 cup plain nonfat Greek yogurt, 1/2 cup Frank’s RedHot, and 1/4 cup low fat ranch until mostly smooth.

4. Add 1 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp black pepper and salt to taste, stir in until spices are evenly distributed.

5. Fold in the shredded chicken, 1/2 cup reduced-fat shredded sharp cheddar, half of the 2 tbsp chopped green onions and the 1/4 cup crumbled blue cheese if using, don’t overmix—you still want little pockets of cheese.

6. Spoon the mixture into the prepared dish, smooth the top and sprinkle the remaining cheddar on top (and extra blue cheese if you like it tangy).

7. Bake for 20 to 25 minutes until bubbly around the edges and cheese is melted, if you want a browned top broil 1 to 2 minutes watching closely so it doesn’t burn.

8. Let the dip sit 4 to 5 minutes to thicken, then sprinkle with the remaining green onions and serve warm with celery sticks, carrot sticks or your favorite dippers.

9. Leftovers keep well in an airtight container in the fridge for 3 to 4 days, reheat covered in the oven or briefly in the microwave until warmed through.

Equipment Needed

1. Oven set to 350 F
2. 8 by 8 inch baking dish or small casserole pan, greased or sprayed
3. Large mixing bowl big enough to fold the chicken into the sauce
4. Electric hand mixer or a whisk for smoothing the cream cheese and yogurt
5. Rubber spatula for scraping and smoothing, and a wooden spoon for folding
6. Two forks for shredding the cooked chicken
7. Measuring cups and measuring spoons for the sauces and spices
8. Cutting board and a sharp knife to chop the green onions
9. Oven mitts and a timer so you don’t burn it

FAQ

Healthy Buffalo Chicken Dip Recipe Substitutions and Variations

• Shredded cooked chicken: rotisserie chicken (same texture), canned white chicken (drain and flake), shredded cooked turkey, or for a veg option use young green jackfruit, drained and sautéed with spices.
• Reduced fat cream cheese: Neufchatel for similar taste with less fat, full fat cream cheese if you want a richer dip, or blended ricotta or silken tofu for a lighter or dairy free swap.
• Plain nonfat Greek yogurt: sour cream or plain whole‑milk yogurt for creaminess, or blended low‑fat cottage cheese to keep protein but change the texture.
• Frank’s RedHot buffalo sauce: any cayenne-style wing sauce (Crystal, Texas Pete), make a quick version with hot sauce plus melted butter (about 1:1), or try Sriracha mixed with a splash of vinegar for a different kind of heat.

Pro Tips

– Soften the cream cheese all the way, don’t try to mash cold chunks in. Microwave in short bursts and stir between each one, or cut it into small cubes and let it sit while you shred the chicken. If it’s still cold you’ll end up with lumpy dip and no one likes that.

– Use a rotisserie or already seasoned cooked chicken when you can, it saves time and adds flavor, but shred it unevenly so you get bites with more texture. Fold the cheese and chicken gently, you want little pockets of cheese not a uniform paste.

– If you want a browned top, broil for just a minute or two but stand right there and watch it, cause ovens can go from golden to burnt so fast. Putting the dish on a lower rack for broiling helps the top brown more slowly so it wont char.

– Make it ahead for parties, it reheats great. Store covered in the fridge and warm it in the oven covered first, then uncover for a minute to freshen the top. If it seems dry after reheating stir in a splash of yogurt or a tiny bit of milk to loosen it up.

Healthy Buffalo Chicken Dip Recipe

Recipe by James Level

0.0 from 0 votes

I made a Healthy Buffalo Chicken Dip that keeps calories low, packs extra protein, and stays a crowd favorite while offering balanced nutrition.

Pin

Servings

8

servings

Calories

213

kcal

Equipment: 1. Oven set to 350 F
2. 8 by 8 inch baking dish or small casserole pan, greased or sprayed
3. Large mixing bowl big enough to fold the chicken into the sauce
4. Electric hand mixer or a whisk for smoothing the cream cheese and yogurt
5. Rubber spatula for scraping and smoothing, and a wooden spoon for folding
6. Two forks for shredding the cooked chicken
7. Measuring cups and measuring spoons for the sauces and spices
8. Cutting board and a sharp knife to chop the green onions
9. Oven mitts and a timer so you don’t burn it

Ingredients

• 3 cups shredded cooked chicken (about 12 oz / 340 g)

• 8 oz reduced fat cream cheese

• 3/4 cup plain nonfat Greek yogurt

• 1/2 cup Frank's RedHot buffalo sauce

• 1/4 cup low fat ranch dressing

• 1/2 cup reduced-fat shredded sharp cheddar cheese

• 1/4 cup crumbled blue cheese, optional

• 1 tsp garlic powder

• 1/4 tsp onion powder

• 1/4 tsp black pepper

• Salt to taste

• 2 tbsp chopped green onions (scallions)

• Celery sticks and carrot sticks for serving, optional

Directions

• Preheat oven to 350°F (175°C) and lightly grease an 8×8 inch baking dish or spray with nonstick spray.
• Soften the cream cheese by microwaving it 30 to 40 seconds or leave at room temp, while you shred the chicken (3 cups, about 12 oz) with two forks or your hands, rotisserie chicken works great.
• In a large bowl beat together the softened 8 oz reduced fat cream cheese, 3/4 cup plain nonfat Greek yogurt, 1/2 cup Frank's RedHot, and 1/4 cup low fat ranch until mostly smooth.
• Add 1 tsp garlic powder, 1/4 tsp onion powder, 1/4 tsp black pepper and salt to taste, stir in until spices are evenly distributed.
• Fold in the shredded chicken, 1/2 cup reduced-fat shredded sharp cheddar, half of the 2 tbsp chopped green onions and the 1/4 cup crumbled blue cheese if using, don't overmix—you still want little pockets of cheese.
• Spoon the mixture into the prepared dish, smooth the top and sprinkle the remaining cheddar on top (and extra blue cheese if you like it tangy).
• Bake for 20 to 25 minutes until bubbly around the edges and cheese is melted, if you want a browned top broil 1 to 2 minutes watching closely so it doesn't burn.
• Let the dip sit 4 to 5 minutes to thicken, then sprinkle with the remaining green onions and serve warm with celery sticks, carrot sticks or your favorite dippers.
• Leftovers keep well in an airtight container in the fridge for 3 to 4 days, reheat covered in the oven or briefly in the microwave until warmed through.

Notes

• Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.

Nutrition Facts

• Serving Size: 128g
• Total number of serves: 8
• Calories: 213kcal
• Fat: 11.3g
• Saturated Fat: 5.4g
• Trans Fat: 0.04g
• Polyunsaturated: 0.5g
• Monounsaturated: 2.5g
• Cholesterol: 62mg
• Sodium: 424mg
• Potassium: 198mg
• Carbohydrates: 4.8g
• Fiber: 0.1g
• Sugar: 1.3g
• Protein: 19.5g
• Vitamin A: 300IU
• Vitamin C: 1mg
• Calcium: 75mg
• Iron: 0.3mg