High-Protein Buffalo Chicken Dip
Per serving (about 1/3 cup)
How I calculate this → Protein calculator →
10g of protein per 100 calories.
I swap Greek yogurt in for most of the sour cream and mayo a buffalo chicken dip usually leans on, without losing the tang or the texture. It bakes the same way and disappears at a party the same way, just with a much better protein number behind it. I like this one a little hotter than the base recipe, so I usually add an extra splash of buffalo sauce to my own portion. It's also one of the better high-protein recipes I've made for people who aren't specifically looking for high-protein food.
Why you'll love this
- Greek yogurt replaces most of the sour cream and mayo without losing the tang
- 14g of protein per serving, well above a standard buffalo chicken dip
- Bakes the same way a classic version does, so it's familiar at a party
Recipe
High-Protein Buffalo Chicken Dip
Ingredients
Instructions
- Preheat the oven to 400°F and lightly grease a small baking dish.
- In a large bowl, mix the softened cream cheese, Greek yogurt, buffalo sauce, garlic powder, onion powder, and black pepper until smooth.
- Fold in the shredded chicken and 1 cup of the cheddar until evenly combined.
- Spread the mixture into the prepared baking dish and top with the remaining 1/2 cup of cheddar.
- Bake for 15 to 20 minutes, until the edges are bubbling and the center is hot all the way through, 165°F on an instant-read thermometer.
- For a browned top, broil for 1 to 2 minutes at the end, watching closely so it doesn't burn.
- Drizzle with extra buffalo sauce and serve hot with celery and carrot sticks.
Equipment
- Baking dish
Notes
- I always soften the cream cheese fully before mixing. Cold cream cheese leaves lumps that don't fully smooth out even after baking.
- I serve this with celery and carrots to keep it genuinely low-carb. Chips or crackers work too, but they change the carb count more than anything else on the ingredient list.
Nutrition (per serving)
| Calories | 135 |
|---|---|
| Protein | 14g |
| Carbs | 2g |
| Fat | 7g |
| Fiber | 0g |
Where these numbers come from
I calculate every figure above from USDA FoodData Central, ingredient by ingredient, then divide by the servings the recipe makes. Each FDC number links to the exact USDA entry I used. How I calculate nutrition
- Cooked chicken: FDC #171477 (Chicken, broilers or fryers, breast, meat only, cooked, roasted), 3 cups = 420g (FDC: 1 cup chopped or diced = 140g).
- Light cream cheese: FDC #169079 (Cheese, cream, low fat), 8 oz = 227g.
- Greek yogurt (nonfat): FDC #170894, 1 cup = 227g (Fage Total 0% label: 3/4 cup = 170g).
- Buffalo sauce: Frank's RedHot Buffalo Wings Sauce, USDA branded entry FDC #2615604, 0 kcal per tbsp; 2/3 cup = 158g. Other buffalo sauces can add fat and calories.
- Garlic powder: FDC #171325, 1/2 tsp = 1.55g. Onion powder: FDC #171327, 1/4 tsp = 0.6g.
- Cheddar: FDC #173414 (Cheese, cheddar), 1.5 cups shredded = 170g (FDC: 1 cup shredded = 113g).
- Batch totals: 210.4g protein, 1,991 kcal, 110.4g fat, 30.8g carb, about 1,204g; divided by 15 servings of about 1/3 cup (80g).
Storage
Refrigerate leftovers in an airtight container for up to 4 days. Reheat in the oven at 350°F until warmed through, or in the microwave in short bursts, stirring in between.
FAQ
Can I make this in a slow cooker instead of the oven?
Yes. Combine everything except the final layer of cheese in the slow cooker, cook on low for 2 to 3 hours, then stir and top with the remaining cheddar for the last 15 minutes, covered, until melted.
Is this actually low-carb?
Yes, as written. Chicken, cream cheese, Greek yogurt, buffalo sauce, and cheddar are all low in carbs; celery and carrot sticks keep the serving that way too, more than chips or crackers would.
Can I use canned chicken instead of rotisserie?
Yes, drained and shredded. It works fine here since the dip is heavily seasoned; rotisserie just tends to shred a little more easily.
If you’re building out a low-carb spread, this is one of the few recipes here built for a crowd instead of a single dinner. See more at High-Protein Snacks.
If you use rotisserie or canned chicken, Is Chicken High in Protein? covers how those compare with chicken you cook yourself.
The chicken salad uses the same Greek yogurt swap, with the chicken served cold.
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