by Olena

Healthy Buffalo Chicken Dip

by Olena

5 from 2 reviews

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, 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.

Don’t get me wrong, I love cream cheese. But I am not 20 anymore. Heart disease is the leading cause of death for both men and women in the US and #2 in Canada. Health is important!

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 a celery stick

Ingredients You Will Need

  • 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.

Healthy Buffalo Chicken Dip scooped with tortilla chip

How to Make Healthy Buffalo Chicken Dip

  • Oven: Cook chicken (if using raw) and shred with 2 forks. Process beans in a blender or food processor with water and garlic until smooth. Then in a large bowl, combine shredded chicken, white bean paste, yogurt, 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 add processed in a blender beans with water and garlic; yogurt, green onion, hot sauce and cheese. Stir, cover and cook on Low for 2-3 hours.
  • 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 and remaining ingredients, stir, cover with regular lid and slow cook for 2-3 hours. Then switch to Keep Warm.

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Make Ahead and Serving Suggestions

Make ahead by combining all ingredients together 1-2 days before. Refrigerate covered and when ready, bake or slow cook as per recipe.

To serve, 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.

Here are healthy dippers we like:

  • Que pasa or Kirkland organic tortilla chips
  • Celery and carrot sticks
  • Thickly sliced cucumbers
  • 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

Print

Healthy Buffalo Chicken Dip

healthy buffalo chicken dip

5 from 2 reviews

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!

  • Author: Olena of ifoodreal.com
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Category: Appetizer
  • Method: Oven
  • Cuisine: North American
Scale

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

  1. 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.
  2. Process beans in a blender or food processor with water and garlic until smooth.
  3. In a large bowl, combine shredded chicken, white bean paste, yogurt, 1/2 cup green onion and hot sauce.
  4. Transfer to a small baking dish and bake for 20 minutes at 350 degrees F.
  5. Sprinkle with cheese, bake until melted and let stand for 10 minutes.

Slow Cooker

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

Instant Pot

  1. Instant Pot is great to make dip ahead of time and then Keep Warm.
  2. 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.
  3. Then remove chicken and shred.
  4. Drain pot with beans leaving approximately 1/4 cup water in there. Add garlic and blend with an immersion blender.
  5. Add shredded chicken, yogurt, 1/2 cup green onion, hot sauce and cheese.
  6. Stir, cover with regular lid and slow cook for 2-3 hours.
  7. Then switch to Keep Warm.

Serving

  1. Sprinkle with remaining 1/4 cup green onion and more hot sauce, if you wish.
  2. 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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

5 comments on “Healthy Buffalo Chicken Dip

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  1. 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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