A loaded, high-protein buffalo chicken dip made for everyday snacking! This chunky dip combines chicken, Greek yogurt, chickpeas, and crunchy veggies for a satisfying snack you can prep ahead. It can be served cold or warm and is just a tasty way to increase overall protein and fiber intake!
I think we are all familiar with buffalo chicken dip. It’s always a crowd-pleasing appetizer at any and every event.
This recipe is specifically for my snackers. I am someone who loves sitting in front of the TV at night with a good snack, so I often need new ideas that taste delicious but also provide a little more.
If you are someone who likes to veg out on the couch after the kids go to bed, this is a lower calorie, high protein buffalo chicken dip that totally works for situations like that.
Scoop some into a bowl, grab your favorite crackers or pepper strips, and settle in for your favorite show! It’s a great option to bring to work and eat in between meals, too!
Why I Love This Dip
Ingredients
This recipe makes about 4 servings and can be served warm or cold. You can halve all the ingredients for a smaller batch, or use half the chicken and keep the other ingredients the same, then divide into 2 larger servings. Nutrition will vary with these adjustments.
- 1/2 cup plain nonfat Greek yogurt.
- 6 ounces cooked chicken breast, finely chopped. This is about 1 cup of diced chicken.
- 1 cup of garbanzo beans, drained and rinsed. You can definitely omit, if you prefer, but they offer extra protein and fiber and are unnoticeable.
- ½ cup finely diced celery.
- ½ cup finely diced red bell pepper.
- 2 green onions, thinly sliced.
- 2–3 tablespoons cayenne pepper hot sauce, such as Frank’s Original. I prefer 3 tablespoons.
- 2 tablespoons crumbled blue cheese.
- ½ teaspoon each garlic powder, onion powder, and dried dill.
- Black pepper, to taste.
- Salt, only if needed after tasting.
- Cheddar cheese, optional, if you prefer a warm dip.
Directions
- Add the chickpeas to a mixing bowl and mash using a potato masher to your preferred texture.
- Then, add the yogurt, hot sauce, and seasonings to the chickpeas and stir until combined.
- Fold in the chicken, vegetables, and blue cheese. Refrigerate for 20–30 minutes, then taste and adjust.
- Divide into 4 airtight storage containers and refrigerate for up to 4 days, counting from the day the chicken was cooked.
- Enjoy cold, or transfer a serving to a microwave-safe bowl. Microwave in short intervals, stirring between each, until heated throughout to 165°F. Sprinkle with shredded cheddar and heat briefly again to melt the cheese.
- Serve with your favorite chips, crackers, and/or veggies!
Variations
Switch up the veggies or add some chopped dill pickles for flavor. Ranch seasoning instead of the spices could be fun, too!
Lower the Sodium
- Use plain chicken cooked without added salt instead of rotisserie or pre-seasoned chicken.
- Choose no-salt-added chickpeas, or drain and rinse regular canned chickpeas.
- Compare hot sauce labels and choose one with less sodium per tablespoon. Start with a smaller amount, then add smoked paprika or cayenne for more flavor and heat.
- Reduce the blue cheese to 1 tablespoon and skip the pickles and added salt. Garlic powder, onion powder, dill, and a squeeze of lemon can help keep the dip flavorful.
- Serve with fresh veggies or unsalted crackers to keep the sodium lower in the whole snack.
Increase the Fiber
Why, add more garbanzo beans, of course! Or, pair with higher fiber dippers like Triscuits. Compare the labels of different crackers. Serve with bell peppers and veggies.
Switch Up the Cheese.
Use crumbled feta instead of blue cheese, or add a little shredded sharp cheddar when serving warm.
Omit the Chickpeas.
If the idea of mashed chickpeas doesn’t sound appealing to you, these can be omitted. They just provide an easy, unnoticeable fiber boost! The protein and fiber content will be decreased.
Loaded High Protein Buffalo Chicken Snack Dip
Ingredients
- ½ cup plain non-fat yogurt
- 6 ounces cooked & finely diced chicken breast, or about 1 cup
- 1 cup garbanzo beans, drained and rinsed
- 2-3 tablespoons Frank's Red Hot Sauce
- ½ cup finely diced celery
- ½ cup finely diced red bell pepper
- 2 green onions, diced
- 2 tablespoons bleu cheese
- ½ teaspoon each garlic powder, onion powder, and dried dill
- Fresh dill, for garnish
- Black pepper, to taste
- Salt, optional
- Chips
- Whole Grain Crackers
- Cucumbers
- Celery
- Carrots
Method
- Add the chickpeas to a mixing bowl and mash using a potato masher to your preferred texture.
- Then, add the yogurt, hot sauce, and seasonings to the chickpeas and stir until combined.
- Fold in the chicken, vegetables, and blue cheese. Refrigerate for 20–30 minutes, then taste and adjust.
- Divide into 4 airtight storage containers and refrigerate for up to 4 days, counting from the day the chicken was cooked.
- Enjoy cold, or transfer a serving to a microwave-safe bowl. Microwave in short intervals, stirring between each, until heated throughout to 165°F. Sprinkle with shredded cheddar and heat briefly again to melt the cheese.
- Serve with your favorite chips, crackers, and/or veggies!
Notes
Tried this recipe?
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