This Healthy Buffalo Chicken Dip is the ultimate creamy, spicy, and protein-packed appetizer! Made with tender shredded chicken, Greek yogurt, reduced-fat cream cheese, and a touch of maple syrup for balance, this dip is lighter than traditional versions but just as delicious. Perfect for game day, parties, or snacking, serve it with chips, crackers, or fresh veggies for a crowd-pleasing dish!

Full Recipe:

Ingredients

For the Chicken:

1.5 lbs. boneless, skinless chicken breast
1 cup chicken broth

For the Buffalo Dip:

Cooked shredded chicken
8 oz. 1/3 less-fat cream cheese
3 oz. shredded cheddar cheese (1 oz. reserved for topping)
1/2 cup non-fat plain Greek yogurt (113g)
1/2 cup Frank’s Red Hot Sauce
2 Tbsp. lite maple syrup
1 tsp. garlic powder
1/2 tsp. onion powder
Green onions, chopped (for garnish)

Directions

Cook the Chicken:

Place the chicken breasts and chicken broth in an Instant Pot.
Pressure cook on high for 10 minutes (12 minutes if using frozen chicken).
Remove the chicken and shred it using two forks. (No Instant Pot? Boil chicken for about 10 minutes until it reaches an internal temp of 165°F).

Make the Dip:

Preheat the oven to 350°F (175°C).
In a large mixing bowl, combine Greek yogurt, cream cheese, 2 oz. cheddar cheese, buffalo sauce, maple syrup, garlic powder, onion powder, and shredded chicken. Mix until well combined.
Transfer the mixture to a cast-iron skillet or oven-safe baking dish.
Sprinkle the remaining 1 oz. of cheddar cheese on top.
Bake for 30 minutes, or until the edges are bubbling and the center is hot.

Serve & Enjoy:

Remove from the oven and garnish with chopped green onions.
Serve immediately with chips, veggies, crackers, or enjoy on its own!

Nutrients (Per 100g Serving)

Calories: 146 kcal
Carbohydrates: 4 g
Protein: 19 g
Fat: 6 g
Saturated Fat: 3 g
Cholesterol: 59 mg
Sodium: 550 mg
Potassium: 367 mg
Fiber: 0.1 g
Sugar: 3 g
Calcium: 51 mg
Iron: 0.4 mg

Why You’ll Love This Healthy Buffalo Chicken Dip

This healthier take on buffalo chicken dip delivers big on flavor while keeping things nutritious. Here’s why it’s a must-try recipe:

High in Protein – With 19g of protein per serving, this dip is filling and satisfying.
Lighter Yet Creamy – Using Greek yogurt and reduced-fat cream cheese keeps it thick, creamy, and delicious without excess fat.
Lower in Calories – Unlike traditional dips, this one is lower in calories while still being indulgent.
Spicy, Tangy & Slightly Sweet – A balance of heat from buffalo sauce, tangy Greek yogurt, and a touch of maple syrup makes this dip irresistible.
Great for Meal Prep – Make a batch and enjoy it throughout the week for snacks or quick meals.
Versatile Serving Options – Serve with chips, veggies, crackers, or even use it as a sandwich filling!

How This Version Is Healthier Than Traditional Buffalo Chicken Dip

Traditional buffalo chicken dip is delicious but heavy, usually made with full-fat cream cheese, ranch dressing, and lots of shredded cheese. This version swaps in healthier ingredients while maintaining the same creamy, cheesy, and spicy flavor:

Greek Yogurt Instead of Ranch Dressing – Adds protein and probiotics while keeping the dip thick and creamy.
Reduced-Fat Cream Cheese – Cuts down on unnecessary fat while keeping the smooth texture.
Less Cheese, But Still Cheesy – Just enough cheddar to give it that gooey, cheesy bite without overloading it.
Maple Syrup for Natural Sweetness – A touch of natural sweetness balances the heat and acidity of the buffalo sauce.

These simple swaps make this buffalo chicken dip much lighter, without losing any of the flavor or texture that makes it so addictive.

The Best Way to Cook and Shred the Chicken

The key to making this dip extra flavorful and juicy is using perfectly cooked shredded chicken. Here are the best methods:

Instant Pot (Quick & Easy) – Pressure cook boneless, skinless chicken breasts with chicken broth for 10-12 minutes until tender. Shred with forks or a hand mixer.
Boiling Method (No Instant Pot? No Problem!) – Simmer chicken breasts in chicken broth or water for 10-12 minutes until fully cooked, then shred.
Rotisserie Chicken (Time-Saving Hack!) – Use pre-cooked rotisserie chicken to cut down prep time and add extra flavor.

Using chicken broth while cooking adds moisture and extra depth of flavor, making the shredded chicken even tastier.

The Perfect Buffalo Sauce Balance

Buffalo sauce is what gives this dip its bold, spicy kick, and Frank’s Red Hot Sauce is the classic choice. Here’s why it works so well:

Tangy & Spicy – The perfect balance of heat and acidity to cut through the creaminess.
Smooth & Velvety – Blends seamlessly into the dip, making it creamy yet bold.
Customizable Heat Level – You can adjust the spice level by adding more or less hot sauce based on your preference.

For extra heat, add a pinch of cayenne pepper or a few dashes of Tabasco. If you prefer a milder version, use less buffalo sauce and add extra Greek yogurt to tone down the spice.

What to Serve with Healthy Buffalo Chicken Dip

This dip is incredibly versatile, and there are many ways to serve it:

With Fresh Vegetables – Celery sticks, cucumber slices, carrot sticks, bell pepper strips for a low-carb, crunchy option.
With Chips or Crackers – Pair with whole grain crackers, baked pita chips, or tortilla chips for a satisfying crunch.
As a Sandwich Spread – Use it as a protein-packed spread for sandwiches or wraps.
Stuffed in Lettuce Wraps – For a low-carb meal option, scoop the dip into crisp lettuce leaves.
On Top of a Salad – Add a scoop over mixed greens for a spicy buffalo chicken salad.

How to Store & Reheat Buffalo Chicken Dip

This dip is great for meal prep and can be stored and reheated easily:

Refrigeration – Store leftovers in an airtight container in the fridge for up to 4 days.
Freezing – Freeze in a freezer-safe container for up to 2 months. Thaw overnight in the fridge before reheating.
Reheating – Warm in the microwave for 1-2 minutes or bake at 350°F for 10 minutes until hot.

If the dip thickens after refrigerating, simply stir in a little extra Greek yogurt or broth before reheating to bring back the creamy texture.

Make It Your Own – Customization Ideas

You can easily customize this dip to match your preferences:

Make It Dairy-Free – Use dairy-free cream cheese and plant-based yogurt.
Make It Extra Cheesy – Add an extra ½ cup of shredded cheese for a cheesier dip.
Add Ranch Flavor – Mix in a teaspoon of dried ranch seasoning for more tangy flavor.
Turn It Into a Casserole – Bake with extra cheese and top with crumbled blue cheese for a buffalo chicken bake.

This dip is so versatile that you can tweak it to fit your diet and taste preferences.

Health Benefits of This Buffalo Chicken Dip

Even though this dish is creamy and indulgent, it’s also packed with nutrition:

High in Protein – With 19g of protein per serving, this dip keeps you full and energized.
Low in Carbs – A great option for low-carb or keto-friendly snacking.
Rich in Calcium – Thanks to the cheese and Greek yogurt, this dip provides bone-strengthening calcium.
Healthier Fats – Uses reduced-fat cheese instead of full-fat cream cheese, cutting down on unnecessary saturated fats.

By making simple ingredient swaps, this version keeps the deliciousness of traditional buffalo chicken dip while being healthier and more nutritious.

Conclusion

This Healthy Buffalo Chicken Dip is a must-have appetizer for any gathering, offering bold flavors, creamy texture, and a spicy kick without the heavy ingredients found in traditional recipes. It’s high in protein, lower in fat, and incredibly versatile, making it the perfect game-day, party, or snack-time dish.

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