Lightened Buffalo Chicken Dip
By Jenna Ruiz, RDN · Updated April 29, 2026
Game day dip rebuilt with Greek yogurt and cottage cheese. Still creamy, still spicy, now 24 grams of protein per serving.
- Prep
- 10 min
- Cook
- 20 min
- Total
- 30 min
- Servings
- 8
- Calories
- 210
- Protein
- 24g
- Carbs
- 6g
- Fat
- 10g
Ingredients
- •3 cups shredded cooked chicken breast
- •1 cup nonfat Greek yogurt
- •1 cup blended low-fat cottage cheese
- •1/2 cup buffalo hot sauce
- •3/4 cup shredded reduced-fat cheddar
- •1 teaspoon garlic powder
- •Sliced scallions
Instructions
- 1
Heat the oven to 375°F.
- 2
Blend the cottage cheese until completely smooth. Skipping this leaves the dip grainy.
- 3
Stir together the chicken, yogurt, blended cottage cheese, buffalo sauce, garlic powder, and half the cheddar.
- 4
Spread into a baking dish and top with the remaining cheddar.
- 5
Bake 18 to 20 minutes, until bubbling at the edges. Finish under the broiler for 2 minutes.
- 6
Top with scallions and serve with celery and bell pepper strips.
Nutrition Facts
| calories | 210 |
|---|---|
| protein | 24g |
| carbs | 6g |
| fat | 10g |
| fiber | 1g |
| sugar | 3g |
| sodium | 780mg |
Nutrition is an estimate per serving based on USDA data. Values vary by brand and portion.
Recipe Notes
- Weigh your protein raw for the most accurate macros.
- Season in layers: a little salt at each stage beats a lot at the end.
Storage Tips
Store in an airtight container in the refrigerator for up to 4 days. Reheat gently, covered, until warmed through.
Meal Prep Tips
Double the batch and portion into single-serve containers while everything is still warm. Cool uncovered for 15 minutes before sealing so condensation does not water down the sauce.
Recipe Variations
- Swap the protein one-for-one with chicken, turkey, shrimp, or extra-firm tofu.
- Add a cup of chopped vegetables to raise the fiber without changing the cook time.
Frequently Asked Questions
About the author
Jenna Ruiz, RDN — Jenna is a California-based registered dietitian nutritionist and recipe developer. She spent eight years in clinical nutrition before founding Protein Plate Co. to make high protein cooking practical for people with real schedules.
