• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pinch of Wellness
  • Breakfast
  • Main Entrees
  • Side Dishes
  • Snacks
  • Desserts
  • Wellness
  • Navigation Menu: Social Icons

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
search icon
Homepage link
  • Breakfast
  • Main Entrees
  • Snacks
  • Side Dishes
  • Desserts
  • Wellness
  • About
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Main Entrees

    Healthy Buffalo Chicken Dip

    Published: Jan 11, 2020 · Modified: Sep 12, 2022 by Ashlee Welter · This post may contain affiliate links · This blog generates income via ads · 29 Comments

    Jump to Recipe Print Recipe

    Healthy Buffalo Chicken Dip combines the flavors of your favorite classic buffalo dip and turns it into a skinny version! This dip is made with cream cheese and Greek yogurt, yet still low in calories. It is gluten free, easy and healthy!

    healthy-buffalo-chicken-dip in a bowl

    What's a football game without buffalo chicken dip? This dip is so tasty, you don't even need a special occasion to make it! I love making a big batch of this dip on the weekends and eating it over the next few days. It's so good that I don't mind leftovers, even if it's for a couple days in a row.

    As a Registered Dietitian, I'm always looking for ways to make foods healthy, yet still taste good. This is a recipe that I developed with the goal of having a flavorful dip that was light and healthy, yet tastes just like the normal version.

    I have made this recipe for years and years and have proudly brought it to football watch parties, dinners, gatherings, and more! It is always a favorite!

    Looking for more healthy appetizers? Check out my skinny spinach artichoke dip, healthy cowboy caviar or homemade salsa!

    Jump to:
    • Is Buffalo Chicken Dip Healthy?
    • Ingredients Needed
    • Step by Step Instructions
    • Alternative Cooking Methods
    • Leftovers
    • Serving Suggestions
    • How to Make Buff Chicken Dip in Advance
    • Nutrition Information
    • Healthy Buffalo Chicken Dip

    Is Buffalo Chicken Dip Healthy?

    This skinny buffalo chicken dip is low in fat, carbs and calories. Several ingredients have been swapped out for lower calorie, lower fat alternatives. The dip still tastes just as good! This skinny buffalo dip is made with cream cheese and is still considered healthy-can you believe it?!

    Low Fat Cream Cheese: Regular cream cheese is substituted with low-fat cream cheese which saves on calories and fat. Either low-fat cream cheese or ⅓ less fat cream cheese can be used. I do not recommend fat free cream cheese because it changes the texture.

    Greek Yogurt: This dip uses non-fat, plain Greek yogurt to add creaminess. The yogurt allows us to cut back the amount of cream cheese used. Another benefit of yogurt is that it adds extra protein to the dip.

    Ranch Dressing Mix: The dry ranch dressing mix replaces regular ranch dressing in the recipe. When the dry mix is combined with Greek yogurt, it creates a much healthier product, similar to ranch dressing.

    Ingredients Needed

    Greek yogurt: use the non-fat version for a low-calorie / low-fat option.

    Cream cheese- select a low-fat option. I personally think the fat-free cream cheese does not have a good texture when cooked, so I try to avoid that.

    Shredded cheese- you can use a low-fat or a cheese made with 2% milk to lower calories.

    Chicken- you can use canned chicken breast or rotisserie chicken as a substitution.

    Step by Step Instructions

    How to Cook the Chicken

    Oven: Bake at 400F for 30-35 minutes or until done. (The temperature should be 165 or higher if measured with a meat thermometer). Shred with two forks.

    Crock Pot: Place in a crock pot, cover with water or chicken broth. Cook on low for 2-3 hours. Shred with two forks.

    Instant Pot: Place in an instant pot, and add 1 cup of water. Cook for 10 minutes and then allow natural steam release for 12 minutes. Check out this tutorial on instant pot chicken for more details.

    Prepare the Dip

    Combine the ranch and Greek yogurt in a bowl. Mix well.

    Shred the chicken. Add the chicken, cream cheese, hot sauce, and shredded cheese to the Greek yogurt mixture.

    Mix well. Spread into a greased pan. Bake in the oven until warm. Garnish with more shredded cheese during the last 5 minutes of baking if desired!

    Alternative Cooking Methods

    Buffalo chicken dip can be prepared via crockpot, stove top or oven. The preferred method of cooking is largely dependent upon the amount of time you have to prep this recipe.

    Crock Pot: This recipe can easily be made in the crockpot! Spray the bottom of the crockpot well to prevent any sticking. Combine all ingredients and place in a small crockpot. Cook over low for 2-3 hours or until cheese is melted. Stir every hour. Do not over cook or it will burn easily!

    Stove Top: Combine all ingredients in a medium-sized cooking pan. (Cook and shred the chicken first). Cook over medium heat stirring every 2-3 minutes to prevent the dip from burning. Continue to cook for about 15 minutes, or until all ingredients are combined and cheese is melted. The mixture will start to bubble when done.

    Oven: Grease an 8x8 baking dish. Combine all ingredients together (make sure the chicken is cooked first!). Spread the buffalo mixture evenly into the bottom of the pan. Bake at 350 for 25 minutes or until the dip is melted and starts to bubble.

    Microwave: Combine all ingredients of the dip together in a large bowl (make sure you use cooked chicken!). Spread the dip evenly in a microwave-safe casserole dish. Cook for 2-5 minutes or until hot.

    healthy-buffalo-chicken-dip

    Leftovers

    Refrigerator: store in the refrigerator for up to 4 days. Place it in an airtight container and refrigerate it within 2 hours of cooking. Do not eat dip that has sat out for an extended time period! (More on food safety here!)

    Freezer: Store the buffalo chicken dip in an airtight container, such as a freezer-safe zip lock bag. Seal shut and freeze for up to 3-4 months.

    Reheating Leftovers: The leftovers can be microwaved, heated in the oven or reheated in a saucepan over medium heat. Stir frequently and always reheat to 165F to ensure the food is safe to eat!

    Healthy buffalo chicken dip on a celery stick

    Serving Suggestions

    Here's a list of healthy foods that you can serve with buffalo chicken dip:

    • Serve as a dip and use cut-up veggies such as carrots, celery, or cucumber slices.
    • Serve with crackers, tortilla chips, pita bread, or pretzels
    • Have Leftovers? Turn it into a quinoa bowl. Combine quinoa, chicken dip, and some carrots for a tasty meal.
    • Spread it on tortillas and make some buffalo chicken wraps!

    How to Make Buff Chicken Dip in Advance

    Make this buffalo chicken dip up to two days in advance. This makes it a great weeknight dinner option or easy party food. Simply mix all ingredients of the dip together. Store in an airtight container in the refrigerator for up to two days.

    When you are ready to make the dip, spread it into a greased casserole dish and top with cheese. Bake as indicated in the instructions.

    healthy buffalo chicken dip

    Nutrition Information

    Here is a comparison of the healthy buffalo chicken dip to the normal buffalo chicken dip recipe. The "Normal Dip" is the recipe that is posted on Frank's Red Hot website.

    LESS CALORIES
    This recipe contains 124 calories. Traditional dip contains 175 calories/per serving. This saves about 60 calories which means you can totally have seconds!

    HIGHER PROTEIN
    The skinny dip has 15 grams of protein. This is 2.5 times the amount as the normal dip. The increased protein comes from the greek yogurt.

    LESS FAT
    This recipe contains 5 grams total fat and 2 grams saturated fat. The normal dip has 8 grams of saturated fat.

    OVERALL
    The biggest factor in the health of this recipe is dependent on what food items you choose to consume this dip with and how much of the dip is eaten in one serving. Healthy options for dipping are to use carrots, celery, or a serving of a whole grain cracker.

    More Healthy Appetizers

    • Healthy Spinach Artichoke Dip
    • Honey Chipotle Wings
    • Pizza Quinoa Bites
    • Baked Boneless Chicken Wings (Buffalo or BBQ)
    healthy-buffalo-chicken-dip

    Healthy Buffalo Chicken Dip

    Ashlee Welter - Pinch of Wellness
    This healthy buffalo chicken dip is made with low fat cream cheese and greek yogurt. It is low in calories and fat, yet packed with flavor.
    5 from 5 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 25 mins
    Total Time 40 mins
    Course Main Course
    Cuisine American
    Servings 9 servings
    Calories 124 kcal

    Ingredients
      

    • 1 cup nonfat plain greek yogurt
    • 2 tablespoons ranch dressing dry seasoning mix
    • 2.5 cups cooked shredded chicken breast
    • 4 oz low-fat cream cheese softened
    • ½ cup Frank's red hot sauce (any brand will work)
    • ½ cup low fat shredded sharp cheddar cheese

    Instructions
     

    • Preheat oven to 350 F.
    • Combine greek yogurt and dry ranch seasoning mix in medium mixing bowl. Mix well.
    • Add shredded chicken, cream cheese, hot sauce and cheddar cheese. Mix well.
    • Spread mixture evenly into an 8x8 greased pan or casserole dish.
    • Bake for 20-25 minutes or until mixture is melted and bubbly at top.
    • Garnish with blue cheese if desired.
    • Serve warm. Enjoy!

    Notes

    This recipe makes 3 cups of dip. A serving size is ⅓ of a cup. 
    Optional: Garnish with ¼ cup blue cheese crumbles, feta cheese crumbles or green onions.
    Optional: Add an additional ¼ cup of shredded cheese on top of the casserole once it has baked for 20 minutes. Bake for another 5 minutes until the cheese is melted.
    Alternative Cooking Methods: 
    Crockpot: combine all ingredients and place in a greased crockpot. Cook on low for 2-3 hours, stirring every 30 minutes. You can use raw chicken with this cooking method, just make sure it is fully cooked before serving! Shred the chicken after cooking for 2-3 hours. 
    Stovetop: combine all ingredients in a large sauce pan. Cook over medium heat, stirring frequently until hot. The chicken must be cooked and shredded before adding it to the sauce pan. 
    Microwave: combine all ingredients and spread evenly into a large, microwave safe casserole dish. Cook for 2-5 minutes or until hot. The chicken must be cooked and shredded first. 
     
     

    Nutrition

    Calories: 124kcal | Carbohydrates: 4g | Protein: 15g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 38mg | Sodium: 794mg | Potassium: 156mg | Sugar: 1g | Vitamin A: 99IU | Calcium: 74mg | Iron: 1mg
    Keyword easy dinner, healthy buffalo chicken, healthy chicken recipes, healthy dinner
    Tried this recipe?Mention @pinchofwellness or tag #pinchofwellness!
    Tweet
    Pin
    Share

    More Main Entree Recipes

    • Shredded Crockpot BBQ Chicken
    • Healthy Chicken Enchilada Bake
    • Homemade Marinade
    • Grilled Chicken Tostadas

    Subscribe

    to Pinch of Wellness today!

    Reader Interactions

    Comments

    1. hantimps

      January 11, 2020 at 12:04 pm

      Looks yummy! 🙂

      Reply
      • Pinch of Wellness

        January 11, 2020 at 12:41 pm

        Thank you!

        Reply
    2. Curt

      March 23, 2020 at 3:52 pm

      5 stars
      This dip is amazing! It is a favorite in our house and will be used frequently!

      Reply
    3. Pinch of Wellness

      March 23, 2020 at 3:53 pm

      Great! It’s a family favorite!

      Reply
    4. Michael

      September 26, 2021 at 8:15 am

      Hello!
      I read in the article that a serving is 105 calories instead of 175. However, I couldn’t find the actual serving size? Preferably in cups or ounces. Thank you!

      Reply
    5. Anne

      February 04, 2022 at 2:08 pm

      5 stars
      This is my favorite dip! I've made it so many times and always add blue cheese to the top!

      Reply
    6. Joan

      March 03, 2022 at 11:39 am

      5 stars
      I made this last weekend and loved it. I added to the recipe and turned out good. Blue cheese crumbs mixed in, green onions on top, feta cheese on top.

      Reply
    7. Eliana Ingram

      November 14, 2022 at 7:25 am

      5 stars
      I have made this dip multiple times and can say it tastes amazing! Everyone says they had no idea it was 'healthy'.

      Reply
      • Ashlee Welter

        November 20, 2022 at 1:18 pm

        So glad you enjoyed it!

        Reply

    Leave a Reply Cancel reply

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

    Recipe Rating




    Primary Sidebar

    ashlee welter pinch of wellness

    Hi, I'm Ashlee! I'm a Registered Dietitian with over 10 years of experience in nutrition, cooking, and health! I am an expert in developing gluten free and healthy recipes!

    More about me!

    as featured in

    Top Healthy Recipes

    • Teriyaki Salmon Bowl
    • Healthy Philly Cheesesteak Skillet (Low Carb)
    • Air Fryer Cauliflower Bites
    • Air Fryer Buffalo Chicken Tenders
    • Healthy Gluten Free Sweet and Sour Chicken
    • Healthy Spaghetti Sauce
    • Healthy Spinach Artichoke Dip
    • BBQ Chicken Stuffed Sweet Potatoes

    Winter Favorites

    • Healthy Crock Pot Chicken Tortilla Soup
    • Oven Baked Chicken Quarters
    • Healthy Taco Soup
    • The Best Oven Baked Oranges
    • Gluten Free Pumpkin Bars
    • Air Fryer Butternut Squash

    Popular

    • Chicken Omelet
    • Kefir Overnight Oats
    • Egg White Wraps
    • Honey Chipotle Chicken

    As an Amazon Associate I earn from qualifying purchases.

    Footer

    as featured in footer 360x200
    • About Me

    • Privacy Policy
    • Terms and Conditions
    • Disclosure
    • Contact
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2022 Pinch of Wellness LLC

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

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, 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 have an effect on 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
     

    Loading Comments...