Baked Healthy Buffalo Chicken Dip with Greek Yogurt

You would never know that this Healthy Baked Buffalo Chicken Dip is actually good for you! Made with creamy Greek yogurt and low-fat cream cheese, shredded chicken breasts, and steamed cauliflower, it’s high in protein, lower in fat, and a source of fibre. Serve it up all melty, and warm with veggies or tortilla chips. This will be your new favourite baked dip or hot appetizer.

About This Healthy Buffalo Chicken Dip:

I’m a dip girl. Charcuterie is great, but pass me a bowl of chips and a gooey dip and I am in heaven. As a Registered Dietitian, I’ve made it a goal of mine to start creating more healthy appetizer recipes. And of course, that includes dips.

One of my favourite tricks is making recipes that use Greek yogurt. I love it because it’s versatile, high in protein, and super nutritious. I use it in my French Onion Dip with Greek Yogurt (it’s SO good), and this Healthy Baked Dip with spinach and artichokes.

Because I love it so much, I had to try my hand at using Greek yogurt in Healthier Buffalo Chicken Dip recipe! Combined with low-fat cream cheese, Buffalo sauce, shredded chicken breast, and a sneaky hidden vegetable (keep reading to find out which one), this dip is bound to be a crowd-pleaser. And no one will know it’s nutritious!

What Makes it Healthy?

So what is it that makes this baked buffalo chicken dip recipe more nutritious? Let this Registered Dietitian break it down for you!

Made with Greek Yogurt:

First is that it’s made with good old Greek yogurt! Greek yogurt has the creamy consistency of sour cream, but it’s much higher in protein and lower in saturated fat. Adding more protein to our buffalo chicken cheese dip makes it more satisfying, because protein is the key nutrient for feeling full after eating.

Greek yogurt is different from regular yogurt in that it’s also higher in protein and creamier in texture, because more of the liquid is strained out of it. When we use Greek yogurt, not only are we adding protein and important nutrients like calcium, we’re also maintaining the creamy and delicious texture that we want in our dip.

Hidden Vegetables:

I decided “hey, let’s add even more nutrition to this dip!” by steaming and finely chopping frozen cauliflower and mixing it into the Buffalo Chicken Dip before baking. Cauliflower is a great source of dietary fibre (which most North Americans don’t get enough of), as well as important nutrients like vitamin C and potassium.

Cauliflower has a very mild flavour, and when we steam and finely chop it, it softens and mixes into the dip so seamlessly that you won’t even notice you’re eating vegetables with every bite of Buffalo Chicken Dip.

Is This a Low Fat Buffalo Chicken Dip Recipe?

This buffalo chicken dip with cream cheese is low in fat compared to most traditional buffalo chicken dip recipes out there. I like to use a low-fat cream cheese (you really can’t tell the difference) as well as a low- or non-fat plain Greek yogurt.

I don’t use low-fat cheese, but feel free to do so if you want to lower the fat content of this recipe even further.

Ingredients for this Easy Buffalo Chicken Dip Recipe:

• Shredded chicken
• Frozen cauliflower
• Low-fat cream cheese
• Plain Greek yogurt (low-fat or nonfat)
• Buffalo Sauce (I like Frank’s Red Hot)
• Mozzarella Cheese
• Garlic powder
• Onion powder
• Cheddar cheese
• Chopped green onion

Optional ingredients for topping:

• More chopped green onion
• Crumbled blue cheese

How to Make Buffalo Chicken Dip with Greek Yogurt:

This dip is honestly really easy to put together. The hardest steps (which aren’t hard, by the way) are just shredding the chicken and steaming the cauliflower, which I’ll outline how to do below.

1. Soften the cream cheese: In a large microwave-safe bowl, soften the cream cheese by microwaving on high for approximately 30 to 60 seconds.
2. In the mixing bowl, combine the softened cream cheese with plain Greek yogurt, shredded mozzarella cheese, spices, and buffalo sauce. Mix it all together until well-combined.
3. Add the shredded chicken, chopped steamed cauliflower and green onions. Fold them into the mixture until combined.
4. Transfer the buffalo chicken dip mixture to an oven-safe baking dish. Sprinkle the shredded cheddar cheese on top, and bake at 400F for 15-20 minutes, until the cheese is melted and sides are bubbling.
5. Remove from the oven and garnish with more chopped green onion and crumbled blue cheese (optional). Serve with tortilla chips, vegetable sticks, etc. and enjoy!

How to Shred the Chicken:

There are a few different options you can use for the shredded chicken:

• Cook chicken breasts (I like to cook mine in the Instant Pot) and then shred them with two forks.
• For an easy option, use a store-bought rotisserie chicken and shred the meat with two forks.
• Purchase packaged shredded chicken (often found in the lunch meat section of the grocery store) or canned shredded chicken.

How to Steam the Cauliflower:

For convenience and ease, I use store-bought frozen cauliflower florets and steam them in the microwave.

• Add frozen cauliflower florets (we use 2 cups in this recipe) to a microwave-safe dish and add a teaspoon or so of water.
• Cover with a damp paper towel and microwave on high for 3-5 minutes until fork-tender.
• For this recipe, we’ll chop the cauliflower up into small pieces after steaming!

Serve Hot Buffalo Chicken Dip with:

The options are endless, but here are some things I recommend serving with the dip:

• Tortilla chips
• Crackers
• Celery sticks
• Carrot sticks
• Cucumber slices
• Pita slices or pita chips
• Bell pepper sticks

More Buffalo Recipes: If you love all things buffalo-flavoured like me, try my Buffalo Cauliflower Nachos, Air Fryer Buffalo Cauliflower Wings, or my Buffalo Cauliflower Bowls!

Substitution Suggestions:

Cheese: If you only have one type of cheese (cheddar or mozzarella) that’s fine! You can use one or the either for the entire recipe. If you don’t like blue cheese, you can omit this as a topping.

Cream cheese: If you don’t have low-fat cream cheese, you can use regular cream cheese.

Greek yogurt: I use low-fat (2%) or nonfat Greek yogurt in this recipe, but you can use any %MF plain Greek yogurt that you like.

Cauliflower: If you don’t have frozen cauliflower, you can steam it from fresh.

Frank’s Red Hot Buffalo Sauce: If you want to make this buffalo chicken dip with no Frank’s Red Hot, you can use any other buffalo sauce that you like!

Make-Ahead and Storage Tips:

Make-ahead: If you want to prep are make this recipe ahead of time, just follow all the recipe instructions up until baking. Then just bake it in the oven when you’re ready!

Storing Leftovers and Reheating Buffalo Chicken Dip: Leftovers can be stored in the fridge up to 4 days and reheated in the microwave for 1-2 minutes until the cheese is melty again.

Freezing Buffalo Chicken Dip: I have not tried freezing the dip, nor would I recommend it as it might get watery upon reheating from frozen.

Connect with Hannah Magee, RD!

I hope you love this recipe as much as I do. If you try it, let me know what you think by leaving a rating and a review in the comments below. Oh, and be sure to take a photo and tag me at @hannahmagee_rd so I can re-share on my stories!

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