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

Description

This Healthy Buffalo Chicken Dip is a lighter take on the classic party favorite. Made with baby spinach, shredded chicken, and a flavorful blend of spices, this creamy, cheesy dip skips unnecessary additives without skimping on taste. It’s perfect for game days, parties, or an easy appetizer, and can be served with veggies, crackers, or chips for dipping.

Ingredients

Units Scale

Main 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

For Serving

Carrots
Celery stalks
Other veggies
Crackers
Tortilla chips

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Instructions

Preheat the Oven: Preheat your oven to 350°F (175°C) to ensure it’s hot and ready for baking the dip.
Sauté the Vegetables: Heat the avocado oil in a small skillet over medium heat. Once hot, add the diced onion and cook for about 2 minutes, until it begins to soften. Add the baby spinach and sauté until wilted. Remove from the heat and transfer the mixture to a large mixing bowl.
Combine the Dip Ingredients: To the bowl with onion and spinach, add the mayo, hot sauce, garlic powder, onion powder, black pepper, parsley, dill, sea salt, and half (1/2 cup) of the shredded cheddar cheese. Stir well to combine all ingredients thoroughly.
Add the Chicken: Gently fold the shredded cooked chicken into the seasoned mixture until everything is evenly distributed and coated.
Assemble the Dip: Transfer the entire mixture into a 13×9 inch (or similar sized) baking dish. Sprinkle the remaining 1/2 cup shredded cheddar cheese evenly over the top.
Bake: Place the baking dish in the preheated oven and bake for 30 minutes, or until the cheese on top is bubbling and lightly golden.
Serve: Remove the dip from the oven and allow it to cool slightly. Garnish with chopped scallions, then serve hot with carrots, celery, other veggies, crackers, or tortilla chips of your choice.

Notes

This recipe calls for pre-cooked, shredded chicken. Rotisserie chicken, leftover chicken, or homemade shredded chicken (using Instant Pot or slow cooker) all work well.
Frank’s Red Hot Sauce is highly recommended for an authentic buffalo flavor.
This dish was originally published in 2016 and updated with new photos in 2021.
The dip is best enjoyed warm and fresh from the oven, but leftovers can be reheated and enjoyed the next day.

Nutrition

Serving Size: about 1/6 batch
Calories: 310
Sugar: 2g
Sodium: 790mg
Fat: 24g
Saturated Fat: 7g
Unsaturated Fat: 14g
Trans Fat: 0g
Carbohydrates: 5g
Fiber: 1g
Protein: 21g
Cholesterol: 70mg