Healthy buffalo chicken dip is a better-for-you version of a party favorite! Creamy and spicy, this easy warm dip features a stealthy secret ingredient that ups the protein and fiber while lowering the fat.
We're a week-ish into the new year and I'm having a tough time getting into a routine again post-holidays. Especially with meals. Last night I put on Tidying Up with Marie Kondo, intended as background noise while I prepped dinner, and ended up organizing my closet, pulling bins out of the attic, and debating whether or not my high school sports sweatshirt still sparks joy.
Needless to say we went out for Mexican instead. Our local Mexican restaurant always sparks joy.
I have a feeling that Marie's siren song isn't done with me yet, but thankfully this healthy buffalo chicken dip is so quick and easy that you can probably make it with one eye glued to the TV.
Jump to:
Why You'll Love This Dip
- Flavor - Enjoy all of the warm, creamy, and zippy flavors of classic buffalo chicken dip in this version made healthier. Both ranch and blue cheese crumbles make an appearance to mask the fact that this dip isn't primarily full-fat cream cheese, sour cream, or bottled ranch dressing.
- Easy Serving - Alternately, you can prepare this recipe in a slow cooker to keep it perfectly dippable from kickoff to overtime.
- Better For You - Much like my homemade sour cream and onion dip and cottage cheese dip, this buffalo chicken dip truly doesn't taste "healthy" at all. It would blend in with other not-so-lightened-up dips and appetizers in a Super Bowl spread seamlessly.
What's the Secret Ingredient?
Cannellini beans. There's a can of beans in this dip!
White beans have a very mild flavor and can blend just about seamlessly into warm dips once pureed. Cannellini beans are fat-free and rich in fiber, protein, and other nutrients. Once pureed their texture is not unlike a block of cream cheese, making them an excellent choice as a substitute in healthy buffalo chicken dip or my no-mayo spinach artichoke dip.
Recipe Ingredients
- Chicken: We're starting with cooked and shredded chicken. The amount used in this healthy buffalo chicken dip is a bit less than one rotisserie chicken if going that route.
- Greek Yogurt: This is a source of leaner, protein-rich creaminess. Choose the plain variety in whichever fat percentage you prefer.
- White Beans: With a neutral flavor, cannellini beans are a good source of fiber and other nutrients while containing little fat.
- Buffalo Sauce: Go with your favorite. I prefer Frank's Red Hot Wings. It contains zero calories per serving, and was used in the nutritional estimate. Keep in mind other brands or products may have 10-20 calories per serving and vary from the nutritional card listed here.
- Cream Cheese: I will often add a small amount of reduced-fat cream cheese to this dip, but it's not necessary if you don't have it. There's lots of creaminess going on without it.
- Cheddar Cheese: When I'm making something healthier, I like to use more boldly flavored, less-than-healthy ingredients so they can make their mark without adding a ton calorie- or fat-wise. Choose a sharp or extra-sharp variety for its stronger, more impactful flavor.
- Blue Cheese Crumbles: These can be omitted if you're not a fan.
- Ranch Seasoning: One store-bought packet is between 1 and 1.25 ounces - it doesn't make much difference in flavor which size you go with. The recipe card below includes a homemade ranch seasoning alternative.
Step-by-Step Instructions
Stir together all ingredients in a medium sauce pan until warm and creamy. Dig in!
...okay, there's a little more prep work than that, but this dip really is quite simple.
- Puree the beans. Blend one can of beans along with a few tablespoons of the bean liquid in the food processor until as smooth as can be. It won't get fully smooth, but any texture blends right in with the shredded chicken of the dip and it's noticeable.
- Cook (if needed) and shred the chicken. You have a few options here:
- Leftover cooked chicken - Just shred or slice thinly. Or start with slow cooker buffalo chicken or Instant Pot buffalo chicken to get a head start on flavor.
- Rotisserie chicken - You'll need the meat of a little less than one rotisserie chicken.
- Heat. Add pureed beans, shredded chicken, and all of the rest of the ingredients to a medium saucepan and cook over low-medium heat for 10-12 minutes, or until fully combined and warmed throughout.
Recipe Tips and Tricks
- Easily adjust the heat. Taste and if you find this buffalo dip is too spicy for you, stir in more Greek yogurt. If it's not zippy enough, add more buffalo sauce or ground cayenne pepper.
- Prep-Ahead Steps: Puree the beans and shred the chicken and cheese up to a day ahead of time. Then when you're ready to cook, all you'll need to do to measure things out and heat on the stovetop (less dishes!).
- Make-Ahead: Prepare this dip fully, then refrigerate for up to a day. Heat in the microwave or on low heat on the stovetop when ready to serve.
- Forget to reserve the bean liquid? I've been there. Just use 2-3 tablespoons of water instead to get the beans going in the food processor.
Frequently Asked Questions
I prefer to use leftover chicken I've cooked myself or rotisserie chicken meat, but if you've got canned chicken on hand and don't mind it, then by all means use it here. Buffalo chicken dip would be a good recipe to use it in.
Like you do with buffalo wings, carrot sticks/baby carrots and celery sticks make great dipping options for buffalo chicken dip. Mini sweet pepper halves are another good choice, along with tortilla chips (lower or no-salt just fine), pretzel chips, etc. This is a hefty dip so make sure what you pick is substantial enough to hold a big scoop.
Yes! Puree the beans and cook and shred the chicken as directed, then stir all ingredients together in a slow cooker. I really like a smaller one (1 ½ to 3-quart capacity) for warm dips like this. Check on it periodically and stir until fully heated and creamy, about 1 ½ to 2 hours.
More Buffalo Chicken Recipes
If you’ve enjoyed this recipe, I’d love for you to leave a star rating in the recipe card and/or a comment review below!
Healthy Buffalo Chicken Dip
Ingredients
- 1 15.5-ounce (439g) can cannellini beans rinsed and drained with 2 Tablespoons liquid reserved
- 2 ½ cups (288g) cooked and shredded chicken
- 1 ½ cups (340g) plain Greek yogurt
- ¾ cup (180 ml) buffalo wing sauce (such as Frank's Red Hot Wings)
- 2 ounces (57g) reduced-fat cream cheese (Neufchâtel) optional
- 1 ounce (30g) shredded sharp cheddar cheese
- 1 ounce (30g) crumbled blue cheese
- 1 1-ounce (28g) packet dry ranch seasoning
Instructions
- Reserve 2 tablespoons of the liquid from the cannellini bean can, then rinse and drain the beans. Add rinsed beans and the reserved liquid to the bowl of a food processor and process until as smooth as can be.
- Add pureed beans and all of the rest of the ingredients to a medium saucepan set over low-medium heat. Stir to combine, then stir occasionally over the next 10-12 minutes as the cheeses melt.
- Add more buffalo sauce if you'd like it spicier, or add more Greek yogurt to mellow the heat. Serve immediately with carrot and celery sticks, tortilla chips, etc. once heated throughout and all the cheese has melted.
Notes
- Buffalo Sauce: Increase amount to 1 cup if you'd like more of zip. Use less than ¾ cup to start if you'd like a milder spice level.
- Cream Cheese: This can be omitted with good results if you prefer an even lighter dip.
- Homemade Ranch Seasoning: Use all in place of one packet.
- 3 Tablespoons buttermilk powder
- 2 teaspoons garlic powder
- 2 teaspoons onion powder
- 1 ½ teaspoons dried parsley
- 1 teaspoon dried dill
- 1 teaspoon dried chives
- 1 teaspoon kosher salt
- ¾ teaspoon ground black pepper
Nutrition
Nutritional information is provided as an estimate. As it can vary due to many factors (brands used, quantities, etc.), we cannot guarantee its accuracy.
Food Safety and Nutrition DisclaimerNote: This recipe has been updated slightly since its initial publish date in 2019. Originally it was spicier, with more buffalo dip and less Greek yogurt. Over the years I've found this version to be the sweet spot regarding spice level for a crowd.
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Lanie says
Could this be stored in the refrigerator and reheated over the course of 2-3 days?
Alyssa says
Hi Lanie, yes it would be fine stored that long. I would just remove the portion you will be eating at the time to heat, leaving the remainder refrigerated. Reheating the whole thing every time would probably mess with the texture and probably isn't great as far as food safety is concerned. I hope you enjoy if you make it!
Kylee says
Could this be done in the crockpot as well??
Alyssa says
That would probably work just fine, I'm just not sure on the timing. Since the chicken is cooked and shredded already, I'd say it just needs to go until the cheeses melt and it's nice and hot.
Amanda Victoria says
Delicious. However, "When I’m making something healthier, I like to use more boldly flavored, less-than-healthy ingredients so they can make their mark without adding a ton calorie- or fat-wise.", is a total oxymoron. And a bit ridiculous.
Alyssa says
Glad you liked this dip! The next sentence in the post expands on that point, that a bolder variety of cheese (like extra sharp cheddar vs mild) can make more of an impact flavor-wise so you don't need to add as much to the recipe. To each their own, I guess!
Dini says
Made this for a superbowl party tonight, and it was a hit! 🙂 It was so creamy and delicious and the white kidney beans were a fantastic idea! Thank you so much for sharing!
Alyssa says
So glad you liked it, Dini!
wilhelmina says
This is a genius tip for sneaking in a little bit more nutrition into our snacking!