High Protein Buffalo Chicken Dip
Easy, high protein buffalo chicken dip made with Greek yogurt and cream cheese. It's creamy, flavorful, and perfect when you want a lighter Game Day appetizer that still tastes like the classic.
There's no need for store-bought dips. You can totally satisfy snack cravings and still stay aligned with your feel-good body goals. It's all about making smarter swaps, like I do with my cottage cheese ranch dip.
This dip is perfectly spicy with Frank's RedHot Original hot sauce. When I was working on this high protein buffalo chicken dip, I really wanted a few things: a creamy, cheesy texture without all the calories, extra protein, and enough flavor that it still tastes like the classic everyone loves.
The caramelized onion and garlic do a lot of the heavy flavor lifting here. Greek yogurt and shredded chicken add the protein. Instead of adding a heavy ranch dressing, I used ranch seasoning powder to keep it lighter while still delivering that bold, savory flavor.
How to Make High Protein Buffalo Chicken Dip
- Slowly cook down the diced onions in olive oil until soft and golden brown.
Tip: To speed up the caramelization process, add a teaspoon of pure maple syrup.
- Stir occasionally and add garlic during the last minute for extra flavor.
- Beat the cream cheese until smooth, then mix in Greek yogurt and ranch seasoning.
- Fold in the shredded chicken, caramelized onion mixture, half of the shredded cheese, and hot sauce until well combined.
- Transfer to a baking dish, top with remaining cheese, and bake until hot and bubbly.
You won't need a large baking dish. A smaller 6x9 will be perfect.
- Broil for a few minutes (watch it closely) until the top is golden and lightly browned. Garnish with jalapenos or green onions.
Make-Ahead Instructions
Make Now and Bake Later: Assemble the dip up to 24 hours in advance. Cover tightly and refrigerate. When ready to bake, remove from the fridge and bake, adding 5-10 extra minutes.
Prep the Base Ahead: Make the cream cheese and Greek yogurt base up to 2 days ahead. Refrigerate, then mix in the remaining ingredients and bake when ready.
Meal Prep / Work Lunch Option: Bake the full recipe, then portion into individual containers (about 1-1½ cups each). Store in the fridge for up to 3 days. Reheat in the microwave for 60-90 seconds, stirring halfway through.
Can I Use Canned or Rotisserie Chicken?
Yes. Both work well in this recipe. Rotisserie chicken will give you the best flavor and texture, but canned chicken is a great shortcut. Just be sure to drain it really well before mixing it in so the dip doesn't get watery.
Can I Make This in the Slow Cooker?
Yes, with a few adjustments. You will need to double the recipe (this is a small batch recipe). Assemble everything as directed, then cook on LOW for 2-3 hours, stirring occasionally, until the dip is hot and creamy. This works best for keeping the dip warm for serving rather than developing that baked, cheesy top.
More High-Protein Recipes
PrintHigh Protein Buffalo Chicken Dip
Easy, high-protein buffalo chicken dip made with Greek yogurt and cream cheese. Creamy, flavorful, and perfect for Game Day or meal prep.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Total Time: 45 minutes
- Yield: About 6 servings 1x
- Category: Appetizer
- Method: Baking
- Cuisine: American
Ingredients
- 1 tablespoon olive oil
- 1 cup yellow onion, finely diced
- 3 cloves garlic, minced
- 8 ounces reduced-fat cream cheese, softened
- 1 cup plain nonfat Greek yogurt
- 2 tablespoons ranch seasoning powder
- 2 ½ cups cooked, shredded chicken
- ½ cup buffalo hot sauce
- 1 cup shredded cheese, divided *
Instructions
- Heat olive oil in a skillet over medium-low heat. Add the diced onion and cook for 10-15 minutes, stirring occasionally, until soft and golden brown. Add the garlic during the last minute, then remove from the heat.
- In a large bowl, beat the softened cream cheese until smooth. Add the Greek yogurt and ranch seasoning and mix until fully combined and creamy.
- Fold in the shredded chicken, caramelized onions, ½ of the cheese, and buffalo hot sauce until evenly coated.
- Transfer the mixture to a 6×9 baking dish and top with the remaining cheese.
- Bake at 350°F for 20-25 minutes, until hot and bubbly. Broil for 2-3 minutes if desired for a golden top.
- Serve warm with veggie dippers or crackers.
Notes
*Use white cheddar, yellow cheddar, or low-fat mozzarella cheese.
Nutrition
- Serving Size: 1 plop
- Calories: 384
- Sugar: 7.3 g
- Sodium: 1027.1 mg
- Fat: 18.8 g
- Saturated Fat: 8.6 g
- Trans Fat: 0.2 g
- Carbohydrates: 12 g
- Fiber: 1 g
- Protein: 38.2 g
- Cholesterol: 126.8 mg