Is buffalo chicken dip healthy?

This version uses wholesome ingredients, cutting back on heavy add-ins by sneaking in spinach and avoiding processed dressings. It’s lighter than most traditional versions but remains full of flavor, protein, and satisfaction. Use homemade mayo and control the cheese for an even cleaner take.

What’s the best chicken to use?

Shredded rotisserie chicken is the ultimate shortcut—tender, flavorful, and super easy. You can also use leftover cooked chicken breasts or thighs, or gently poached chicken for a neutral base.

Can I make this dip ahead of time?

Absolutely. Assemble the dip (up through Step 3) and refrigerate it (covered) for up to 24 hours before baking. Cook as directed when ready to serve. It even works baked and reheated!

How do you keep buffalo chicken dip from getting greasy?

Mixing the cheese in (rather than using all of it on top) and choosing quality, low-moisture cheddar helps. Don’t overload with mayo; stick to the recommended amount for creamy but not oily results.

Healthy Buffalo Chicken Dip Recipe

Name: Healthy Buffalo Chicken Dip Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
Ingredients: 1 tablespoon avocado oil; 1 onion, diced; 2 cups baby spinach; 3 cups shredded cooked chicken; 1/2 cup mayo (homemade or store-bought); 1/2 cup hot sauce; 1 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/2 teaspoon black pepper; 1/2 teaspoon dried parsley; 1/4 teaspoon dried dill; Pinch fine sea salt; 1 cup shredded cheddar cheese, divided; Chopped scallions, for garnish; Carrots; Celery stalks; Other veggies; Crackers; Tortilla chips

Looking for a crave-worthy dip that’s secretly packed with nutrients, ready in a snap, and guaranteed to disappear at any party? This Healthy Buffalo Chicken Dip is everything you want in a shareable dish—creamy, tangy, a little spicy, and endlessly scoopable—with the added bonus of spinach and no processed ingredients hiding inside. Whether you’re serving a crowd or just need something comforting on a busy weeknight, this recipe will quickly become your go-to snack or meal. There’s no complicated prep—just easy steps, bold flavor, and the kind of cheesy, satisfying texture that brings everyone back for seconds.

Why You’ll Love This Recipe

Weeknight Friendly: Minimal chopping, basic pantry ingredients, and only 30 minutes in the oven. You can prep this while chatting or helping with homework!
Lighter but Still Indulgent: It’s loaded with tender chicken and fresh spinach, but it doesn’t skimp on creaminess or that classic buffalo flavor.
Crowd-Pleaser: From Super Bowl parties to last-minute gatherings, it is always a hit—just watch it vanish!
Customizable: Make it as spicy, cheesy, or veggie-packed as you wish. This dip is really forgiving and welcomes experimentation.

Ingredients You’ll Need

Here’s what makes this dip easy, tasty, and just a little better for you:

Avocado oil: For a shot of healthy fat and a mild flavor that lets the other ingredients shine. Substitute with olive oil if you like.
Onion: Adds essential sweetness and savory depth. Dice it small so it melds right in.
Baby spinach: Wilts down quickly, sneaking in extra nutrition and color.
Mayonnaise: Gives the dip that creamy, luscious base. Choose homemade for cleanest ingredients, but good-quality store-bought works well, too.
Hot sauce: Essential for that unmistakable buffalo flavor! Frank’s Red Hot is the classic, but use your favorite.
Garlic powder & onion powder: Layer on flavor without fuss.
Black pepper: Adds a punchy kick.
Dried parsley & dried dill: Freshen up the flavor and give a subtle herby note.
Fine sea salt: Just a pinch to balance everything out.
Shredded cheddar cheese: Melts beautifully for gooeyness. Sharp cheddar for tang or mild for a subtler cheese presence.
Shredded cooked chicken: Use rotisserie chicken, leftovers, or freshly poached—whatever’s easiest. The key is having it well-shredded so every bite is nubby and satisfying.
Chopped scallions: For garnish and a gentle oniony bite, totally optional but really makes it pop.

For serving: Pair with crisp veggies like carrots and celery, crackers, or tortilla chips.

Note: You’ll find the complete list of ingredients, along with their exact measurements, in the printable recipe card at the bottom of this post.

Variations

Buffalo Chicken Dip is infinitely flexible—here are easy ways to tweak it:

Dairy-Free Swap: Use your favorite plant-based mayo and shredded “cheese.” You won’t lose the creamy feel.
Add Extra Veggies: Mix in finely chopped bell peppers, zucchini, or shredded carrots for even more color and crunch.
Crank up the Heat: Double the hot sauce or add a little cayenne or diced pickled jalapeños, if you love things fiery.
Blue Cheese Twist: Stir in crumbled blue cheese for that classic buffalo wing flavor.

How to Make Healthy Buffalo Chicken Dip

Step 1: Sauté the Veggies

Preheat your oven to 350°F. In a small skillet, heat avocado oil over medium. Once shimmering, add diced onion and cook for 2 minutes, just until starting to soften. Toss in the spinach and cook another minute or so until it’s wilted.

Step 2: Mix the Dip

Transfer the cooked onion and spinach to a large mixing bowl. Add mayonnaise, hot sauce, garlic powder, onion powder, black pepper, dried parsley, dried dill, fine sea salt, and half the shredded cheddar. Stir in the shredded chicken and mix until everything is thoroughly combined.

Step 3: Transfer and Top

Spread the mixture evenly into a 13×9 inch (or similar sized) baking dish. Sprinkle the remaining cheddar cheese over the surface.

Step 4: Bake

Slide into the oven and bake for about 30 minutes, until the cheese is bubbling and golden and the dip is deliciously hot throughout.

Step 5: Garnish and Serve

Sprinkle chopped scallions over the top just before serving for the perfect finish.

Pro Tips for Making the Recipe

Use Rotisserie Chicken: It’s a huge timesaver, and the savory, juicy flavor really works in this dip.
Shred the Chicken Small: Smaller shreds mean more even mixing and perfect scooping.
Let It Rest a Few Minutes: Fresh out of the oven, the dip will be piping hot. Let it cool for just a couple of minutes so it sets a bit and is easier to dip.
Adjust the Heat: Taste the mixture before baking—add another splash of hot sauce if you want a bolder kick.

How to Serve

This dip is the definition of versatile. Serve it hot, straight from the baking dish, surrounded by:

Veggies: Carrot sticks, celery stalks, cucumber rounds, bell pepper strips, or even endive leaves for a crisp, fresh bite.
Something Crunchy: Baked pita chips, whole-grain crackers, or tortilla chips, perfect for scooping up cheesy goodness.
As a Wrap or Sandwich: Spoon warm dip into lettuce leaves or onto flatbreads for a hearty handheld option.
Top a Baked Potato: For a game-changing loaded potato dinner.

Make Ahead and Storage

Storing Leftovers

Store any leftover dip in an airtight container in the refrigerator; it keeps well for up to 3 days. The flavors deepen, making it even better the next day.

Freezing

If you want to freeze, transfer the cooled dip to a freezer-safe container; freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

Reheating

To reheat, simply microwave individual portions until hot, or rewarm the entire baking dish in a 350°F oven until bubbling again.

FAQs

Is buffalo chicken dip healthy?

This version uses wholesome ingredients, cutting back on heavy add-ins by sneaking in spinach and avoiding processed dressings. It’s lighter than most traditional versions but remains full of flavor, protein, and satisfaction. Use homemade mayo and control the cheese for an even cleaner take.
What’s the best chicken to use?

Shredded rotisserie chicken is the ultimate shortcut—tender, flavorful, and super easy. You can also use leftover cooked chicken breasts or thighs, or gently poached chicken for a neutral base.
Can I make this dip ahead of time?

Absolutely. Assemble the dip (up through Step 3) and refrigerate it (covered) for up to 24 hours before baking. Cook as directed when ready to serve. It even works baked and reheated!
How do you keep buffalo chicken dip from getting greasy?

Mixing the cheese in (rather than using all of it on top) and choosing quality, low-moisture cheddar helps. Don’t overload with mayo; stick to the recommended amount for creamy but not oily results.

Final Thoughts

This Healthy Buffalo Chicken Dip proves you don’t have to sacrifice comfort or big flavor to eat a little better. With just a handful of basic ingredients, a single dish, and less than an hour, you’ll have something warm, cheesy, spicy, and crowd-pleasing on your table. Give it a try—once you taste it, you just might find yourself making it on repeat!