Healthy Buffalo Chicken Dip

So, About This Dip (And Why I Make It Way Too Often)

I’m just gonna say it: buffalo chicken dip is my culinary comfort blanket. My brother Dave still blames me for the incident at last year’s game day party involving an empty dish, a missing bag of celery, and suspicious orange fingerprints on the couch (it washes out, eventually). Anyway, this lighter-ish take started as a desperate attempt to feed friends who, and I quote, “wanted something they could eat by the bowlful.” Spoiler: they still destroyed it in one sitting. Oh, and full disclosure, I can’t always find all the same ingredients, so I wing it a little; turns out it’s almost impossible to mess up. And now I probably make this more than actual buffalo wings, which feels like cheating but… oh well!

Why You’ll Kinda Fall for This

I mostly pull this one out (not literally, Dave) when I want something comfort-y but not leave-you-instantly-regretting-everything heavy. My family goes nuts for it because it’s spicy, cheesy, but not so over-the-top that you need to nap after—unless you want to. I swapped out a bunch of the cream cheese for Greek yogurt one time because, honestly, the fridge was looking sad, and it turned out way better than I expected. Plus, when I bring this somewhere, people actually ask for the recipe instead of awkwardly scraping the leftovers into their napkins. That’s always a win.

Here’s What You’ll Need (Sub/Awkward Shopping Notes Included)

• 2 cups (or a couple generous handfuls) cooked chicken, shredded (I usually just grab a rotisserie chicken—way easy. Leftovers? Absolutely. Or, technically, you could use canned chicken, but it’s… not my top pick, just sayin’)
• 1 cup plain Greek yogurt (in a pinch, sour cream works fine, and I know folks who swear by light mayo. I don’t, but hey, you do you)
• 4 oz light cream cheese, softened (my grandma only bought the brick stuff, but I’ve honestly used the tub version and it’s all good)
• 1/2 cup buffalo wing sauce (Frank’s is classic, but if something else is on sale, I won’t judge myself—and neither should you)
• 1/2 cup shredded part-skim mozzarella (sometimes I go half cheddar because, well, cheese pulls!)
• 1/2 cup crumbled reduced-fat blue cheese (completely optional; people either love it or call it “that stinky stuff”)
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Salt and pepper (honestly, I taste as I go)
• Chopped green onions or parsley for sprinkling (because it looks fancy—it’s not required at all)

Alright, Let’s Make This (It’s Easier Than You Think)

1. Preheat oven to 375F (about 190C, give or take—my oven runs hot, so a little lower if yours is a firecracker).
2. In a big bowl, combine the Greek yogurt, cream cheese, and buffalo sauce. Stir until it turns a suspicious shade of orange. Don’t worry if it’s not perfectly smooth; the cheese will fix things later.
3. Mix in the garlic powder, onion powder, and a bit of salt and pepper. Here’s where I usually sneak a taste, or two—sometimes it needs a little more buffalo sauce, you’ll know.
4. Fold in the chicken, mozzarella, and about half the blue cheese if you’re using it. If not, just toss in more mozzarella (I totally do this sometimes).
5. Spoon everything into a medium-ish ovenproof dish. Spread it out so it cooks pretty evenly. On second thought, sometimes it’s lumpy—it’s fine, really.
6. Top with the extra blue cheese and more mozzarella. A little green onion if you want.
7. Bake uncovered for ~20 minutes, until it’s bubbly around the edges and getting a little golden in spots. If you have impatient people, warn them not to just dig right in. (I burned the roof of my mouth once being greedy—regrets were had).
8. Let it cool for at least 5 minutes. Trust me.

Notes (AKA “Stuff I’ve Learned The Hard Way”)

• The consistency always looks a bit weird until you bake it. Don’t panic; it all comes together. One time it looked like a science experiment, still tasted great.
• If your Greek yogurt is super tangy, use a smidge less buffalo sauce or it’ll be a total tang-bomb. Unless you like that sort of thing, no judgement.
• Pulled pork works instead of chicken. Different vibe, but quite satisfying.

Things I’ve Tried (Not All Were Winners)

• Veggie version with jackfruit: Meh. Too stringy. Might work for someone else, though.
• Using vegan cream cheese: Actually, not bad! The texture fooled my cousin, which says something.
• Less cheese: Don’t bother. You just end up missing cheese.
• Adding diced bell peppers: Love the crunch, but I’d sauté them first next time—raw ones kinda made it watery.

Don’t Sweat It If You Don’t Have Proper Equipment

All you technically need is a bowl and an ovenproof dish. One time I used a loaf pan because I was out of clean casseroles—it was weird but it worked. In a pinch, I’ve microwaved single servings in a mug. Not quite the same, but totally does the job.

How to Store Leftovers (Assuming There Are Any)

Seal it up in an airtight container in the fridge; it’ll be good for, what, maybe 3 days? Honestly, in my house it never lasts more than a day—Dave again—but I think it’s actually even better on day two. Reheat in the microwave or oven. Cold, right out of the fridge? Don’t knock it till you try it!

Here’s How I Like to Serve It

We do celery, carrot sticks, and the occasional blue corn chip. My cousin eats it with a spoon (no shame). Oh! One Fourth of July we served it on little toasted baguette slices—felt all fancy-like. My favorite is still those chunky cucumber rounds. Or, you know, straight from the dish, when nobody’s looking.

Pro Tips (AKA What I Messed Up So You Don’t Have To)

• Don’t try to microwave the whole dish just to ‘save time’—I did, and it came out scalding on the edges and cold in the middle. Not great.
• If you overbake it, the edges get weirdly chewy. It’s salvageable, but next time, just pull it once it’s lightly golden and bubbling like a hot spring.
• Freshly shredded cheese really does melt smoother, but the bagged stuff saves like 5 minutes if you’re running late.

FAQ—Because People Love to Ask

Can I make this in a slow cooker?

Yep! Just toss everything in and cook on low for a couple hours (give it a stir halfway). Actualy, I find it works better if you wait to add extra cheese until near the end.

What’s the best chicken to use?

Honestly, rotisserie is my lazy day go-to. But hey, whatever you’ve got lying around is probably just fine.

Is it spicy?

I’d say it’s a medium heat—enough to wake up your taste buds but not send you running for milk. You can always add more sauce (or less).

Do I have to use blue cheese?

Nope. My youngest picks it off, so sometimes I skip it entirely. Nobody seems to miss it (unless you’re a blue cheese diehard).

Small digression, but one time I tried making this after a long run and forgot to cut up the celery for dipping. I ate it with pretzels. Would eat again (though it probably defeats the purpose of “healthy,” but life’s too short right?).

★★★★★ 4.30 from 21 ratings

Healthy Buffalo Chicken Dip

yield: 6 servings

prep: 15 mins

cook: 25 mins

total: 40 mins

A lightened-up version of classic Buffalo chicken dip made with Greek yogurt, tender shredded chicken, hot sauce, and a blend of cheeses. Perfect for parties, game day, or a flavorful appetizer.

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Ingredients

• 2 cups cooked shredded chicken breast
• 3/4 cup plain nonfat Greek yogurt
• 1/2 cup reduced-fat cream cheese, softened
• 1/2 cup hot sauce (such as Frank’s RedHot)
• 1/2 cup shredded part-skim mozzarella cheese
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/4 cup chopped green onions
• 1/2 teaspoon garlic powder

Instructions

1. 1
   Preheat the oven to 375°F (190°C). Lightly coat a small baking dish with cooking spray.
2. 2
   In a large mixing bowl, combine the Greek yogurt, reduced-fat cream cheese, hot sauce, and garlic powder until smooth.
3. 3
   Add the shredded chicken breast, half of the mozzarella cheese, half of the cheddar cheese, and most of the green onions to the bowl. Stir until evenly mixed.
4. 4
   Spread the mixture evenly into the prepared baking dish. Sprinkle the remaining mozzarella and cheddar cheese on top.
5. 5
   Bake for 20–25 minutes, or until the dip is bubbling and the cheese is melted.
6. 6
   Remove from the oven. Garnish with the remaining green onions and serve warm with veggie sticks or baked chips.

CLICK FOR NUTRITION INFO ↑

Approximate Information for One Serving

Serving Size: 1 serving

Calories: 160 caloriescal

Protein: 21gg

Fat: 6gg

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Total Carbs: 4gg

Fiber: 0g

Sugar: 0g

Net Carbs: 0g

Vitamin A: 0

Vitamin C: 0mg

Calcium: 0mg

Iron: 0mg

Nutrition Disclaimers

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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