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
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Category: Appetizer
  • Method: Oven
  • Cuisine: North American


  • 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



  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.


  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.


  • 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.