High Protein Buffalo Chicken Dip

Buffalo chicken dip is already a crowd favorite, but this high-protein version is about to make it a staple in your home. It has the same creamy, spicy, addictive flavor everyone loves, except it’s made with smarter ingredient swaps that give you more protein and fewer empty calories. Whether you’re hosting friends or just want something satisfying to snack on, this recipe delivers all the comfort of the classic without weighing you down.

One of the best parts is how simple it is to turn a well-known party dish into a healthier Buffalo chicken dip without sacrificing taste. The texture stays rich and scoopable, the heat is perfectly balanced, and each bite feels indulgent—even though it fits beautifully into a more mindful eating style. It’s proof that nutritious food can also be fun food.

This version also shines as part of your spread of high protein appetizers for party nights, family gatherings, or game days. It’s the kind of dip people hover around, secretly hoping there’s more warming in the oven. And because it’s packed with quality protein, it keeps everyone fuller and more energized than the usual carb-heavy snacks.

If you like keeping things light without giving up flavor, you’ll appreciate this low carb Buffalo chicken dip twist. It pairs effortlessly with crunchy veggies, low-carb crackers, or even toasted pita chips. Every scoop hits that creamy-spicy spot while fitting neatly into a balanced, health-focused lifestyle.

Why You’ll Love It

• It satisfies cravings without the guilt. You still get all the creamy, spicy comfort of classic buffalo dip, but in a version that feels lighter and more purposeful.
• It’s secretly packed with protein. The kind of high protein dip recipe that actually keeps you full instead of leaving you hungry 20 minutes later.
• Perfect for parties and real-life snacking. It easily fits into your spread of high protein appetizers for party nights, potlucks, or movie evenings at home.
• A healthier twist that still tastes indulgent. This healthy Buffalo chicken dip uses smart swaps, but no one at the table will guess it’s the “better-for-you” version.
• Low carb and insanely versatile. You can pair this low carb Buffalo chicken dip with veggies, crackers, wraps, or even tuck it into sandwiches for a quick, flavorful protein boost.

Ingredient List

For the Dip

• 2 cups cooked shredded chicken
• 1 cup plain Greek yogurt
• 4 oz reduced-fat cream cheese, softened
• 1/2 cup cottage cheese
• 1/2 cup hot sauce (Buffalo-style)
• 1/2 cup shredded mozzarella cheese
• 1/4 cup crumbled blue cheese (optional)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp smoked paprika
• Salt and pepper to taste

Ingredient Notes

• Shredded chicken: I like using rotisserie chicken because it’s quick and adds incredible flavor, but any cooked, shredded chicken works beautifully.
• Plain Greek yogurt: This is the secret to making a healthier Buffalo chicken dip that still tastes creamy. Go for a thick, high-protein brand so the dip stays rich and scoopable.
• Reduced-fat cream cheese: Don’t skip the cream cheese! Even with the lighter version, it gives that classic silky texture everyone expects.
• Cottage cheese: This adds extra protein and blends right in—no one will know it’s there. I usually use small-curd because it melts into everything so smoothly.
• Buffalo-style hot sauce: Any brand works, but I always reach for Frank’s because the tang and heat balance is just perfect for dips.
• Shredded mozzarella: It melts beautifully and gives that stretchy, creamy finish. You can swap part of it for cheddar if you want a bolder flavor.
• Blue cheese (optional): Add it only if you love that sharp, tangy kick. It makes the dip feel a little more gourmet.
• Garlic powder + onion powder: These two bring the whole flavor together. They’re simple but make a noticeable difference in every bite.

Kitchen Equipment Needed

• Mixing bowls – You’ll need a couple to combine the chicken and creamy base. I like using glass bowls so I can see everything mixing evenly.
• Hand mixer or whisk – Helps blend the yogurt, cream cheese, and cottage cheese until smooth. A hand mixer makes it effortless.
• Spatula – Perfect for folding in the chicken and scraping down the sides so nothing gets wasted.
• 8×8 baking dish – Ideal size for a thick, bubbly dip. Ceramic dishes hold heat beautifully and give the best golden edges.
• Measuring cups and spoons – Keeps all the ratios right so the dip turns out creamy, not runny.
• Oven or air fryer – Either works! The oven gives a perfectly even bake, but the air fryer is a lifesaver when you want it ready fast.

Instructions

Step 1 — Prep the chicken and equipment

• Preheat your oven to 375°F (190°C).
• Lightly spray or butter an 8×8 baking dish and set it nearby.
• If using rotisserie chicken, remove skin and large bones, then shred the meat into bite-sized pieces with two forks or by pulsing 2–3 times in a food processor.
• If using leftover cooked chicken breasts, shred with forks or cube into small pieces so every scoop has chicken in it.

Pro tip: shredding warm chicken is easier — if your chicken is cold, microwave it 20–30 seconds to loosen the fibers.

---

Step 2 — Smooth the creamy base

• In a medium mixing bowl, add the softened cream cheese and plain Greek yogurt.
• Use a hand mixer (or a sturdy whisk) to beat until completely smooth and lump-free, about 45–60 seconds.
• Add the cottage cheese, garlic powder, onion powder, smoked paprika, salt, and pepper. Mix again until evenly combined.
• Stir in half of the shredded mozzarella and the hot sauce, mixing until the sauce color is uniform.

Pro tip: Blend the cottage cheese first with the yogurt/cream cheese to avoid little curds — a quick immersion with the hand mixer smooths it right out.

---

Step 3 — Fold in the chicken and flavor boosters

• Add the shredded chicken to the creamy mixture. Fold gently with a spatula until the chicken is evenly coated.
• Taste a small spoonful and adjust seasoning or hot sauce level — add more if you like it spicier.
• If you love tangy bites, fold in the optional crumbled blue cheese now (or reserve it for the top).

Pro tip: don’t overmix — you want the chicken pieces distinct so the dip has texture when scooped.

---

Step 4 — Assemble in the baking dish

• Transfer the mixture into the prepared 8×8 baking dish and smooth the top with an offset spatula.
• Sprinkle the remaining mozzarella evenly over the top. Add a light dusting of smoked paprika for color.
• If you saved blue cheese, scatter it on top now for little pockets of tang.

---

Step 5 — Bake or air-fry until bubbly

• Oven method: Bake at 375°F (190°C) for 18–22 minutes, until the edges are bubbling and the cheese on top is melted and slightly golden.
• Air fryer method: Place the dish (if it fits) or transfer the dip to an air-fryer-safe dish and air fry at 350°F (175°C) for 12–15 minutes. Check at 10 minutes to avoid over-browning.

Pro tip: If you want a perfectly golden top, switch to broil for the last 60–90 seconds — watch it closely so it doesn’t burn.

---

Step 6 — Rest, garnish, and serve

• Let the dip rest for 3–5 minutes after removing from heat — this helps it set so scoops hold together.
• Garnish with chopped green onions or parsley for freshness. Serve warm with sliced celery, carrot sticks, cucumber rounds, low-carb crackers, or toasted pita.

Pro tip: Serving with crisp vegetables keeps this a standout low carb Buffalo chicken dip option — contrast in textures makes every bite better.

Tips and Tricks for Success

• Soften the cream cheese fully so the base blends smooth and creamy—cold cream cheese makes everything lumpy and harder to mix.
• Taste before baking to adjust spice, salt, or tang. This dip is super forgiving, so tweak it to match your heat level.
• Use freshly shredded cheese if possible—pre-shredded cheese has anti-caking agents that keep it from melting as smoothly.
• Don’t skip the resting time. It helps the dip thicken slightly so every scoop holds the perfect balance of chicken and creaminess.
• Serve it warm, not piping hot. The flavors come through better once it cools for a couple minutes, and the texture becomes velvety instead of runny.

Ingredient Substitutions and Variations

• Swap Greek yogurt for light sour cream if you prefer a milder tang or don’t have yogurt on hand.
• Use cheddar or pepper jack instead of mozzarella for a bolder, sharper flavor or a kick of spice.
• Switch the chicken for canned chicken when you’re in a rush—just drain well and break it up before mixing.
• Try ranch seasoning in place of the dry spices for a shortcut that still adds big flavor.
• Make it extra low carb by removing the mozzarella topping and baking it uncovered—still delicious, just a little lighter.
• Add veggies like finely chopped celery or green onions for texture and freshness.
• Make it dairy-light using dairy-free cream cheese and dairy-free shredded cheese; the dip will be slightly thinner but still tasty.
• Add a smoky twist with a splash of liquid smoke or a teaspoon of chipotle sauce mixed into the base.

Serving Suggestions

• Fresh veggie platter: Celery sticks, cucumber rounds, bell pepper strips, and carrots make a crunchy, refreshing pairing. I love scooping it with cucumber slices when I want something super light.
• Low-carb cracker board: Almond flour crackers, seed crackers, or baked cheese crisps keep the whole dip low carb without sacrificing crunch.
• Warm pita or tortilla triangles: Toast them lightly in the oven for a golden, slightly crisp texture that soaks up the creamy dip beautifully.
• Loaded topping: Spoon the dip over baked potatoes or roasted zucchini boats for a high-protein, comfort-food style meal.
• Mini slider filling: I personally love using leftovers in slider buns with a drizzle of extra hot sauce—it turns into a fun little handheld meal.

Storage and Reheating Instructions

• Refrigeration: Store cooled dip in an airtight container for up to 4 days.
• Freezing: You can freeze it, but the dairy may separate slightly. If you choose to, freeze in a freezer-safe container for up to 2 months.
• Oven reheating: Warm leftovers at 350°F (175°C) for about 8–10 minutes, stirring halfway through for even heating.
• Microwave reheating: Heat in 30-second intervals, stirring each time until creamy and hot.
• Reviving texture: If the dip thickens too much in the fridge, stir in 1–2 tablespoons of yogurt or a splash of milk before reheating.

Frequently Asked Questions

Can I make this dip ahead of time?

Yes! Assemble everything in the baking dish, cover, and refrigerate for up to 24 hours. When you’re ready, bake as directed—just add 2–3 extra minutes since it’ll be cold.

Is this dip actually high in protein?

Definitely. The chicken, Greek yogurt, cottage cheese, and mozzarella all boost the protein content, making it far more filling than traditional versions.

Can I make it less spicy?

Of course. Use a mild Buffalo sauce or reduce the amount by a couple of tablespoons. You can always add more heat after baking.

What can I serve with this if I’m low carb?

Veggies, low-carb crackers, baked cheese crisps, or even lettuce cups work perfectly. The dip is naturally low carb, so it pairs with lots of options.

Can I cook this in the slow cooker?

Yes—combine everything in the slow cooker and heat on LOW for 1.5–2 hours, stirring once midway. It stays hot and creamy for parties.

Can I use canned chicken?

You can! Just drain it really well and break it apart before mixing so the texture stays smooth and consistent.

---

Did you try this recipe? I’d love to hear how it turned out for you—share your thoughts in the comments!