High-Protein Buffalo Chicken Dip

I stumbled onto this dip by accident while meal prepping on a Sunday afternoon, staring at a container of cottage cheese that needed using up before it went bad. My first instinct was to blend it smooth with Greek yogurt, and suddenly I had this silky base that felt lighter than the usual cream cheese versions. Adding Buffalo sauce and shredded chicken transformed what could have been a boring protein experiment into something I actually wanted to eat by the handful, and my roommate agreed so enthusiastically that it became our go-to for every gathering since.

I made this for a work potluck last winter when someone challenged me to bring something that wasn't just carbs and sugar, and watching people go back for thirds while asking what was in it felt like winning a small kitchen victory. One colleague who's always counting macros literally asked for the recipe on the spot, and now I hear she makes it every game day.

Ingredients

• Cooked shredded chicken breast (2 cups): This is your protein anchor, and using rotisserie chicken if you're in a rush honestly saves your sanity and tastes just as good.
• Low-fat cottage cheese (1½ cups): Blend this until it's completely smooth or you'll end up with tiny curds peeking through, which nobody wants to encounter mid-dip.
• Plain Greek yogurt (½ cup): The 2% or nonfat version keeps things lean without sacrificing the creamy texture that makes this dip actually worth eating.
• Shredded reduced-fat cheddar cheese (½ cup): This melts into the dip and gives it that savory, slightly sharp edge that plays beautifully with Buffalo sauce.
• Crumbled blue cheese (¼ cup, optional): If you skip this, you're missing the tangy punch that authentic Buffalo wings have, so I'd honestly include it unless someone's specifically against it.
• Buffalo hot sauce (½ cup): Use Franks RedHot or something similar that's actual sauce and not just heat with no flavor behind it.
• Garlic powder (1 teaspoon): This deepens the savory notes without adding moisture or overpowering everything like fresh garlic might.
• Onion powder (½ teaspoon): A whisper of onion flavor that rounds out the seasoning without any raw bite.
• Black pepper (¼ teaspoon) and smoked paprika (¼ teaspoon): These add subtle depth and a tiny hint of smokiness that ties the whole thing together.

Instructions

Heat your oven and prep your dish:

Get your oven to 375°F and grab an 8-inch baking dish or something roughly that size, just making sure it's oven-safe.

Blend the cottage cheese mixture until silky:

Put your cottage cheese and Greek yogurt in a blender or food processor and let it run until there are absolutely no lumps, maybe 1 to 2 minutes of blending, because this step is what separates a grainy dip from a creamy dream.

Mix everything together in a big bowl:

Combine your blended base with the shredded chicken, Buffalo sauce, both cheeses, and all your seasonings, stirring until everything is evenly coated and you don't see any dry patches.

Spread it into your baking dish:

Transfer the mixture into your prepared dish, using a spatula to even out the top so it'll heat through evenly.

Bake until it's bubbling and heated through:

Pop it in the oven for 18 to 20 minutes, watching until the edges are bubbling and maybe a little brown spots appear on top, which means it's ready.

Finish with fresh toppings and serve:

Let it cool for just a minute, then sprinkle green onions and extra blue cheese on top, and get it to the table while it's still warm and creamy.

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There was this moment at a friend's birthday party where I watched someone who claimed they hated cottage cheese take a big scoop of this dip, pause for a second, then immediately go back for more without even realizing what they were eating. Sometimes the best kitchen moments aren't about impressing people with fancy techniques, just tricking them into enjoying something genuinely good for them.

Make-Ahead and Storage

You can assemble this dip hours before your party and keep it covered in the fridge, then just pop it straight into a preheated oven when guests are arriving, which means less stress and more time to actually enjoy people. Leftovers last about 3 days in an airtight container and honestly taste even better the next day when all the flavors have gotten cozy together, though I'll admit it rarely makes it that far in my house.

Flavor Tweaks and Swaps

If you want to turn up the heat, scatter a pinch of cayenne pepper into the mix or add an extra splash of hot sauce, and if you're feeling fancy, a tiny dash of Worcestershire sauce brings out something savory that makes people ask questions. For a milder version that still has personality, use less hot sauce and lean into the smoked paprika, or swap the blue cheese for more cheddar if you want it to feel more like a classic chicken and cheese situation.

What to Serve It With

This dip is flexible enough to pair with whatever your crowd gravitates toward, whether that's celery sticks and carrot sticks for the health-conscious people or whole grain crackers and sliced bell peppers for someone who wants a little more substance. I've even served it with pita chips and had people act like I invented something completely new, so really just go with your gut.

• Celery and carrot sticks offer a crisp, cool contrast that lets the spice and creaminess shine.
• Whole grain crackers give you something substantial that doesn't fall apart mid-scoop.
• Bell pepper slices add sweetness that mellows out the Buffalo heat just enough.

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This dip proved to me that healthy eating doesn't have to mean boring food, and honestly, it might be the easiest way to sneak protein into a party spread without anyone even noticing. Make it once and you'll understand why I keep coming back to it.

Frequently Asked Questions

→ Can I use rotisserie chicken for this dip?

Yes, rotisserie chicken works well and saves preparation time without sacrificing flavor.

→ What can I substitute for blue cheese?

You can omit blue cheese or substitute it with extra shredded cheddar for a milder taste.

→ How spicy is this dip?

The dip has a moderate heat level from Buffalo sauce, which can be adjusted by adding more or less based on preference.

→ What is the best way to serve this dip?

Serve warm with fresh vegetables like celery, carrot sticks, bell peppers, or whole grain crackers.

→ Is this dip suitable for a gluten-free diet?

Yes, the ingredients are gluten-free, but always check labels on hot sauce and cheeses if sensitivity is a concern.