by Olena

Healthy Buffalo Chicken Dip

Olena Osipov
5 from 3 votes

Healthy Buffalo Chicken Dip made skinny and creamy without a block of cream cheese. Also can be made in the oven, slow cooker or Instant Pot.

Nobody will know the difference, this healthy dip is so good!

Healthy Buffalo Chicken Dip

Skinny Buffalo Chicken Dip

This healthy buffalo chicken dip tastes unbelievably original and creamy but without all that saturated fat that comes with a block of cream cheese.

A can of white beans does magic to replace 8 oz of cream cheese in this buffalo chicken dip. The dip is loaded with creaminess, shredded chicken mixed with right amount of Frank’s hot sauce and each bite is sealed with zesty green onion.

All of this goodness divided between 10 people yields only 1.6 grams of saturated fat per serving. Sign me up!Healthy Buffalo Chicken Dip scooped with tortilla chip

Ingredients for Healthy Buffalo Chicken Dip

  • Cooked chicken breasts: I usually use my Instant Pot chicken breast. You can use rotisserie chicken, slow cooker or baked chicken breast leftovers. Anything works.
  • A can of white beans: A genius substitute for a block of cream cheese. You can also use chickpeas although they have stronger bean taste.
  • Plain yogurt: Make sure to use plain regular or Greek yogurt with fat content of 3.5% and not lower. It makes dip creamy. I also recommend to strain regular yogurt in a linen towel for about 1 hour.
  • Red hot sauce: I like to use Frank’s red hot sauce for recipe testing purposes. Although there are many generic store brands of red cayenne pepper sauce that work just as well.
  • Cheese: Any hard variety of yellow cheese like cheddar, marble or Tex Mex works. Just know that grated at home cheese melts better than pre-shredded. If you are a fan of blue cheese, replace cheddar with blue cheese crumbles.
  • Green onion and garlic: Diced red onion, garlic powder or fresh garlic will work.

how to make Healthy Buffalo Chicken Dip step by step

How to Make Healthy Buffalo Chicken Dip

In Instant Pot: Instant Pot is great to make dip ahead of time and then Keep Warm. You can even cook chicken and white beans from dried at same time.

  • Cook fresh chicken and dried beans: Just cover both with water 2 inches higher and pressure cook on High for 15 minutes with 5 minute Natural Release. No need to soak beans. how to make Healthy Buffalo Chicken Dip step by step
  • Shred chicken and puree beans: Then remove chicken and shred. Drain pot with beans leaving approximately 1/4 cup water in there, add garlic and blend with an immersion blender. how to make Healthy Buffalo Chicken Dip step by stephow to make Healthy Buffalo Chicken Dip step by step
  • Combine and slow cook: Add shredded chicken and remaining ingredients, stir, cover with regular lid and slow cook for 2-3 hours. Then switch to Keep Warm.how to make Healthy Buffalo Chicken Dip step by step

In the Oven

  • Shred chicken and puree beans: Cook chicken (if using raw) and shred with 2 forks. Process canned beans in a blender or food processor with water and garlic until smooth.
  • Combine: Then in a large bowl, combine shredded chicken, white bean paste, yogurt, green onion and hot sauce.
  • Bake: Transfer to a small baking dish and bake for 20 minutes at 350 degrees F. Sprinkle with cheese, bake until melted and let stand for 10 minutes.

how to make Healthy Buffalo Chicken Dip step by step

In Slow Cooker

  • Slow cook chicken: If not using cooked chicken, cook chicken breasts in slow cooker covered with water for 3 hours on High. Drain liquid (reserve or freeze for later soups) and shred chicken with 2 forks right in a crockpot.
  • Puree beans and combine: Then add processed in a blender beans with water and garlic; yogurt, green onion, hot sauce and cheese.
  • Slow cook a bit more: Stir, cover and cook on Low for 2-3 hours.

Healthy Buffalo Chicken Dip scooped with a celery stick

Make Ahead and Serving Suggestions

Make ahead: Combine all ingredients and refrigerate covered for 1-2 days. When ready, bake or slow cook as per recipe.

Serving: I find dip tastes best of you let it sit for 10 minutes after cooking. Flavors really marry each other. Sprinkle with a lot of chopped green onion and drizzle with more hot sauce, if you wish.

As for dippers we like: Que pasa or Kirkland organic tortilla chips, celery and carrot sticks, thickly sliced cucumbers and whole grain crackers like Mary’s Gone and Triscuits.

Enjoy this light and healthy buffalo chicken dip and live well!

More Healthy Dips

Healthy Buffalo Chicken Dip garnished with green onion and hot sauce

healthy buffalo chicken dip

Healthy Buffalo Chicken Dip

Healthy Buffalo Chicken Dip made skinny and creamy without a block of cream cheese. Also can be made in the oven, slow cooker or Instant Pot. Nobody won't know the difference, it is so good!
5 from 3 votes
Print Save Rate
Course: Appetizer
Cuisine: North American
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 10
Calories: 125kcal
Author: Olena Osipov

Ingredients

  • 2 large 11 oz chicken breasts
  • 14 oz can low sodium white beans drained & rinsed
  • 1/4 cup water
  • 1/2 cup plain regular or Greek yogurt 3.5% or higher fat
  • 1/2 cup red hot sauce like Frank's
  • 3/4 cup cup green onion chopped & divided
  • 2 tsp garlic powder or 1 garlic clove
  • 1/2 cup marble cheese shredded

Instructions

Oven

  • Cook chicken (if using raw) and shred with 2 forks. I usually use my Instant Pot chicken breast. You can use rotisserie chicken, slow cooker or baked chicken breast leftovers. Anything works.
  • Process beans in a blender or food processor with water and garlic until smooth.
  • In a large bowl, combine shredded chicken, white bean paste, yogurt, 1/2 cup green onion and hot sauce.
  • Transfer to a small baking dish and bake for 20 minutes at 350 degrees F.
  • Sprinkle with cheese, bake until melted and let stand for 10 minutes.

Slow Cooker

  • If not using cooked chicken, cook chicken breasts in slow cooker covered with water for 3 hours on High.
  • Drain liquid (reserve or freeze for later soups) and shred chicken with 2 forks right in a crockpot.
  • Then to slow cooker, add processed in a blender beans with water and garlic; yogurt, 1/2 cup green onion, hot sauce and cheese.
  • Stir, cover and cook on Low for 2-3 hours.
  • Switch to Keep Warm after.

Instant Pot

  • Instant Pot is great to make dip ahead of time and then Keep Warm.
  • You can even cook chicken and white beans from dried at same time. Just cover both with water 2 inches higher and pressure cook on High for 15 minutes with 5 minute Natural Release.
  • Then remove chicken and shred.
  • Drain pot with beans leaving approximately 1/4 cup water in there. Add garlic and blend with an immersion blender.
  • Add shredded chicken, yogurt, 1/2 cup green onion, hot sauce and cheese.
  • Stir, cover with regular lid and slow cook for 2-3 hours.
  • Then switch to Keep Warm.

Serving

  • Sprinkle with remaining 1/4 cup green onion and more hot sauce, if you wish.
  • Our favorite dippers for serving include Que Pasa or Kirkland organic tortilla chips, celery and carrot sticks, thickly sliced cucumbers, whole grain crackers like Mary's Gone and Triscuits.

Notes

  • A can of white beans: A genius substitute for a block of cream cheese. You can also use chickpeas although they have stronger bean taste.
  • Plain yogurt: Make sure to use plain regular or Greek yogurt with fat content of 3.5% and not lower. It makes dip creamy. I also recommend to strain regular yogurt in a linen towel for about 1 hour.
  • Cheese: Any hard variety of yellow cheese like cheddar, marble or tex Mex works. Just know that grated at home cheese melts better than pre-shredded. If you are a fan of blue cheese, replace cheddar with blue cheese crumbles.

Nutrition

Calories: 125kcal | Carbohydrates: 8g | Protein: 15g | Fat: 3g | Saturated Fat: 2g | Cholesterol: 36mg | Sodium: 514mg | Potassium: 210mg | Fiber: 2g | Sugar: 1g | Vitamin A: 154IU | Vitamin C: 2mg | Calcium: 65mg | Iron: 1mg
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olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

5 comments on “Healthy Buffalo Chicken Dip

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  1. 5 stars
    Delicious thank you for not only how to teach me how to cook in my instapot, but for giving me delicious ideas my family loves!!

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