Avocado Greek Yogurt Dip with Buffalo Sauce

Warning: Completely random thoughts while whipping up majestic fluffy Buffalo avocado dip for healthy snacks.

Mixing romaine with hot sauce. Frank’s Red Hot sauce smells totally like a pub. Circa 2001. Along with beer, deep fryer’s grease and smoke. You could smoke in bars back then. How much of that did I inhale?! Hot sauce is yummy, the acidic vinegar smells gooooood. I am glad I didn’t add chicken. Anyone can just eat chicken. This dip should be totally veggie loaded. Shock the Super Bowl party food table.

Bowl of Buffalo Greek Avocado Yogurt Dip

Whipping the yogurt with blue cheese. What should I name this healthy Super Bowl appetizer? 3 layer dip?! Nah, Google says people stopped googling that. Avocado dip? Healthy avocado dip? It needs its own name. Like Buffalo Greek yogurt avocado dip that no one ever heard of. Yeah!

Avocado Greek Yogurt Dip with Buffalo Sauce and tortilla chips on plate

Mashing avocados. Amazing how I never ate avocados until 2003. Amazing how, in Ukraine, if you were out of food, you had to dress, find reusable shopping bags, walk to the market (mom in heels) and then haul all food home. So basically, if you couldn’t find a shopping bag, you couldn’t go and get food. Weird. And weird how if you were out of milk and wanted a hot chocolate, you couldn’t just quickly zoom to a gas station.

And money. It was all cash. No debit, no credit, all cash. That is actually the scariest part. Like if dad has money and mom is out of money, and if dad isn’t home and mom is home but without money, you mean I can’t have a hot chocolate?! Not that there was any dad ever but just to pretend (when will I get over this loud and clear fact?!). Ah, that is why I finish my plate clean and love leftovers.

Avocado Greek Yogurt Dip with Buffalo Sauce

Taste testing at 1PM. Beer. I lately crave good quality local craft beer like a 12 weeks pregnant woman. Which I am not, thank goodness. It is not as sour as wine. Yes, with multigrain or tortilla chips, dipped in mild buffalo avocado Greek yogurt dip, here healthy fat loaded plain Greek yogurt cools off stinging from hot sauce tongue, sprinkles it with creamy yeast-y blue cheese and everything gets hugged by a garlic-y guacamole.

That, my friends, I call a great success for a healthy Superbowl appetizer or healthy snacks recipe. For more recipe ideas, check out my healthy buffalo chicken dip or healthy french onion dip. Cheers!

Pan of no bake peanut butter bars

And, and, may I suggest a treat for the upcoming weekend? I made a double batch of healthy no bake peanut butter bars after a reader reminded me about them by saying hers were crumbly. I doubled the recipe and the bars came out fantastic (I think she just didn’t press dough hard enough into the pan), with cacao nibs instead of chocolate chips on top (I thought kids didn’t like these bars but now I saw little one did after re-reading that post – no idea if cacao nibs will fly – probably not – sigh – should have done half with chocolate chips – maybe press on top of cacao nibs?!) because bars are sweet enough for me. I used local raw honey and OMG taste and not to mention nutrients. You can refrigerate or freeze these bars, depending what consistency you like.

buffalo avocado yogurt dip recipe

Avocado Greek Yogurt Dip with Buffalo Sauce

Buffalo Avocado Greek Yogurt Dip is a 3 layer dip recipe with hot sauce and romaine lettuce, Greek yogurt and blue cheese, and creamy avocado guacamole on top.
5 from 2 votes
Servings 8 servings
Calories 314
Prep Time 15 minutes
Total Time 15 minutes


Layer #1:

Layer #2:

  • 500 g Greek yogurt plain (I used 10%)
  • 1/2 cup blue cheese crumbles
  • 1 small garlic clove crushed
  • Ground black pepper to taste

Layer #3:

  • 6 small avocados pitted & mashed
  • 1 large lime juice of
  • 1 small garlic clove crushed
  • 1/4 cup cilantro finely chopped
  • 1/2 tsp salt
  • Ground black pepper to taste


  • In 3 medium bowls, combine and mix each layer of the Buffalo yogurt dip.
  • In a deep pie dish, arrange layers listed in the order above and garnish with extra hot sauce, green onions and black pepper, if desired.
  • Serve within 12 hours of preparing. If refrigerated before serving, accumulated liquid on the bottom can be removed with a turkey baster (a hack of the year!). Serve with multigrain or tortilla chips. Dip isn’t overly salty because chips usually are.


Store: Refrigerate up to 12 hours assembled or as separate layers (I would mix lettuce with hot sauce right before assembling) and assemble right before serving.


Calories: 314kcal | Carbohydrates: 17g | Protein: 12g | Fat: 25g | Saturated Fat: 5g | Cholesterol: 9mg | Sodium: 528mg | Fiber: 11g | Sugar: 3g
Course: Appetizer
Cuisine: American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. 5 stars
    This is perfect for me! I’ve been trying to have more frequent, smaller mini meals to help control my crazy blood sugar. I can just make the recipe using one avocado and calculate from there the rest. Love This! Thank-you!

    1. Yes. This avocado yogurt dip is super easy to portion, especially cut in 4. Enjoy, my dear online friend like another mother.:)

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