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This Healthy Buffalo Chicken Dip with Cottage Cheese is a high protein and low carb healthy appetizer!
Buffalo chicken dip is a classic appetizer that is always a hit at parties and gatherings. However, traditional buffalo chicken dip can be high in calories and fat. This healthy buffalo dip uses cottage cheese and Greek yogurt to lighten things up without sacrificing flavor.
Healthy buffalo chicken dip is a reader favorite and a great way to enjoy your favorite appetizer without all the guilt. It’s perfect for parties, potlucks, game day, or even just a night in with friends. So next time you’re looking for a delicious and satisfying snack, give this easy buffalo chicken dip recipe a try!
Where’s the Recipe?
My community has readers from all levels of experience in the kitchen, and I receive a lot of questions about recipes. To better serve all of my readers here at My Crazy Good Life, I am committed to giving you a ton of helpful information in all of my posts.
If you’d like to skip over the information about freezing, swapping ingredients, and healthy eating plans, please simply scroll to the bottom of the page where you will find this easy to print healthy Buffalo Chicken Dip recipe.
Ingredients in Healthy Buffalo Chicken Dip with Cottage Cheese
- Chicken: Chicken is a good source of protein. You can use breasts, thighs, or even rotisserie chicken in this recipe. If using rotisserie or leftover chicken, start at step three with making your sauce.
- Cottage Cheese: Look for 2% small curd cottage cheese. It saves you calories without being heavily processed. If you’re concerned about sodium, read here for how to lower the sodium in cottage cheese.
- Greek Yogurt: Just like the cottage cheese you’ll want to look for the 2% variety of Greek yogurt. Make sure you get plain Greek yogurt–you don’t want any vanilla in your buffalo chicken.
- Hot Sauce: This is important, make sure and get Frank’s Red Hot Sauce, not Buffalo or Wing sauce. The buffalo sauce has a lot of extra ingredients that you just don’t need.
- Cheese: This is optional. If you want to add extra cheese you can use your favorite variety. Some good choices are cheddar, pepper jack, colby jack, or mozzarella cheese.
- Homemade Ranch Dressing: garlic powder, onion powder, dried dill weed, dried parsley, and black pepper– measurements for the ranch seasoning are in the printable recipe below.
How to Make Healthy Buffalo Chicken Dip with Cottage Cheese in the Instant Pot
- Cook your chicken: First, place your chicken breasts into the bottom of your Instant Pot. To ensure they cook fully, be careful not to stack them. Cover with 1 cup of water.
- Pressure cook: Close and lock the lid of your Instant Pot and then turn the pressure valve to sealing. Select Pressure Cook (high) and set the cook time for 12 minutes.
- Prepare your sauce: While the chicken is cooking, blend together the cottage cheese, Greek yogurt, hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy.
- Natural release: When the cook time is complete, allow your Instant Pot to naturally release for 10 minutes, then quick release the remaining pressure and remove the lid. Drain the liquid from your pot and use two forks or a mixer to shred your chicken.
- Mix in your sauce: Turn your Instant Pot to Sauté, then add the yogurt and hot sauce mixture to your shredded chicken. Stir well and cook until the liquid begins to bubble. If you’re using any cheese, add it in now.
- Broil: This step is optional, but I love to slightly crisp the top of the creamy buffalo chicken dip. To do that, transfer your dip to an oven safe dish and broil for 4-6 minutes until lightly browned. Watch the oven carefully, the broiler can start to burn things very quickly.
- Optional Garnish: Add any additional garnishes at this point. These ingredients aren’t included in the nutrition or special diet info below.
How to Make Healthy Buffalo Chicken Dip with Cottage Cheese in the Crock Pot
- Place chicken breasts in a Crockpot and cook on high heat for 4 hours.
- Once your chicken is fully cooked shred it with two forks or a hand mixer.
- Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy.
- Stir yogurt mixture, and cheese into your chicken, and cook on low heat for 1.5 hours.
- Optional: Place your slow cooker insert under your broiler for 4-6 minutes until lightly browned.
How to Make Healthy Buffalo Chicken Dip with Cottage Cheese on the Stove top
- Boil your chicken for 15-20 until internal temperature reaches 165°F.
- Drain all liquid from your pan and shred your chicken using two forks or a hand or standing mixer.
- Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy.
- Mix blended sauce into your chicken, and add cheddar cheese. Stir well and transfer to an oven safe baking dish.
- Optional: Broil 4-6 minutes until lightly browned. Remove dip from the oven and let it rest for 10 or 15 minutes before serving.
Recipe Tips
- Frozen or thawed chicken in the Instant Pot cook for the same amount of time, the frozen chicken will just take longer to come to pressure.
- This is a great recipe for meal prep because it freezes and reheats well. This recipe keeps in the fridge for up to 6 days. Freeze in individual servings for quick, easy lunches or snacks on the go.
- Like I mentioned, you can leave the cheddar cheese out of the recipe. Goat cheese, blue cheese crumbles or feta are other optional toppings.
- Even if you hate cottage cheese or Greek yogurt, trust me–you cannot taste them individually and mixing the two gives a wonderful creamy texture to this cheesy dip.
- My favorite things to dip into this creamy dip are baby carrots, red bell peppers, pita chips, celery sticks and tortilla chips.
- Using a hand mixer or stand mixer is the easiest way to shred chicken. Here are some tips so you get the best results:
- Make sure all liquid is drained from your bowl.
- Starting on low, turn on your mixer and apply slight pressure to chicken breasts.
- Increase to medium speed and move in circular motion around your pot until all of your chicken is shredded. This only takes about 30 seconds.
Healthy Eating Plans
21 Day Fix
21 Day Fix Healthy Buffalo Chicken Dip with Cottage Cheese
Entire recipe: 10 Red Containers and 2 Blue Containers.
Per serving: Makes 8 – ½ cup servings, each is 1 ¼ Red Containers. If you add cheddar cheese, add ¼ Blue Containers.
2B Mindset
This recipe counts as a protein. Fill 25% of your plate with an FFC, and 50% vegetables for a perfect lunch. Serve with 50% vegetables for dinner.
Trim Healthy Mama
This recipe is an S with no substitutions required.
Looking for More Delicious Recipes?
- Instant Pot Crack Chicken
- Dill Pickle Chicken Salad
- Instant Pot Buffalo Chicken Bites
- Healthy Mac and Cheese
- Healthy Spinach Artichoke Dip
click the stars to rate!
Healthy Buffalo Chicken Dip with Cottage Cheese
Approximate Serving Size: 1/2 cup
Servings 8
This healthy Buffalo Chicken Dip is high protein and low carb! Directions for Instant Pot or Ninja Foodi, Slow Cooker, or stove top. You'll love this easy low carb meal prep recipe.
Equipment
- Instant Pot 6 qt
- Food processor
- Mixing Bowls
Ingredients
- 2 lbs chicken breasts frozen
- 1 cup water
- 3/4 cup cottage cheese 2%
- 3/4 cup Greek yogurt plain, 2%
- 3/4 cup Hot Sauce Frank’s Hot Sauce, NOT Buffalo sauce :)
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/2 tsp dried dill
- 1/2 tsp dried parsley
- 1/4 tsp black pepper
- 2/3 cup cheddar cheese shredded (optional)
Instructions
Instant Pot Instructions:
- Place your frozen chicken breasts into your Instant Pot. Be careful not to stack them to ensure they cook fully and cover with 1 cup of water. 2 lbs chicken breasts, 1 cup water
- Close and lock the lid and turn the pressure valve to sealing. Select Pressure Cook (high) and set cook time for 12 minutes.
- Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 3/4 cup cottage cheese, 3/4 cup Greek yogurt, 3/4 cup Hot Sauce, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/4 tsp black pepper
- When the cook time is complete, allow your Instant Pot to naturally release for 10 minutes, then quick release the remaining pressure and remove the lid. Drain the liquid from your pot and use two forks or a hand mixer to shred your chicken.
- Turn your Instant Pot to Sauté and stir in your yogurt and hot sauce mixture. Stir well and cook until the liquid begins to bubble. Then mix in your cheese (if using). 2/3 cup cheddar cheese
- This step is optional, but I love to slightly crispen the top of the dip. Transfer your dip to an oven safe dish and broil for 4-6 minutes until lightly browned. Watch the oven carefully, the broiler can start to burn things very quickly. Remove dip from the oven and let it rest for 10-15 minutes. Serve with carrots, celery, cucumbers, stuffed inside a jalapeño or bell pepper, eat on a tortilla or in a pita. The possibilities are endless.
Crock Pot Instructions:
- Place chicken breasts in a Crockpot and cook on high heat for 4 hours.2 lbs chicken breasts
- Once your chicken is fully cooked shred it with two forks or a hand mixer.
- Next, blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 3/4 cup cottage cheese, 3/4 cup Greek yogurt, 3/4 cup Hot Sauce, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/4 tsp black pepper
- Stir yogurt mixture, and cheese into your chicken, and cook on low heat for 1.5 hours. 2/3 cup cheddar cheese
- Optional: Place your Crockpot insert under your broiler for 4-6 minutes until lightly browned.
Stove/Oven Instructions:
- Boil your chicken for 15-20 until internal temperature reaches 165°F. Drain all liquid from your pan and shred your chicken using two forks or a hand mixer. 2 lbs chicken breasts
- Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 3/4 cup cottage cheese, 3/4 cup Greek yogurt, 3/4 cup Hot Sauce, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/4 tsp black pepper
- Mix blended sauce into your chicken, and add cheddar cheese. Stir well and transfer to an oven safe dish. 2/3 cup cheddar cheese
- Optional: Broil 4-6 minutes until lightly browned. Remove dip from the oven and let it rest for 10-15 minutes before serving.
Video
Notes
Healthy Eating Plans:
- For the Weight Watchers version, please see this post for the recipe and point information.
- 21 Day Fix: For this entire 21 Day Fix Buffalo Chicken dip recipe: 10 Red Containers and 2 Blue Containers
- Per serving: Makes 8 – ½ cup servings. 1 ¼ Red Containers, and ¼ Blue Containers.
- 2B Mindset: This recipe counts as a protein. Fill 25% of your plate with an FFC, and 50% vegetables for a perfect lunch. Serve with 50% vegetables for dinner.
- Trim Healthy Mama: This recipe is an S with no substitutions required.
- Keto: You’ll want to calculate the carbs in the cottage cheese and Greek yogurt and see if this is acceptable for your personal goals.
- Frozen and thawed chicken in the Instant Pot cook for the same amount of time, the frozen chicken will just take longer to come to pressure.
- This is a great recipe for meal prep because it freezes and reheats well. This recipe keeps in the fridge for up to 6 days. Freeze in individual servings for quick, easy lunches or snacks on the go.
- Like I mentioned, you can leave the cheddar cheese out of the recipe. Goat cheese, blue cheese crumbles or feta are other optional toppings.
- Even if you hate cottage cheese or Greek yogurt, trust me–you cannot taste them individually and mixing the two gives a wonderful creamy texture to this cheesy dip.
- My favorite things to dip into this creamy dip are baby carrots, red bell peppers, pita chips, celery sticks and tortilla chips.
- Using a hand mixer or stand mixer is the easiest way to shred chicken. Here are some tips so you get the best results:
-
Make sure all liquid is drained from your bowl.
-
Starting on low, turn on your mixer and apply slight pressure to chicken breasts.
-
Increase to medium speed and move in circular motion around your pot until all of your chicken is shredded. This only takes about 30 seconds.
-
Nutrition
Calories: 200kcal | Carbohydrates: 2g | Protein: 31g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 85mg | Sodium: 210mg | Potassium: 447mg | Sugar: 1g | Vitamin A: 149IU | Vitamin C: 1mg | Calcium: 111mg | Iron: 1mg
Make This Recipe?
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Hello! Should the chicken be fully cooked to 165 after the 12 minutes in the instant pot?
Yes :)
If using a crockpot… do you still cook the chicken frozen, for the 4 hours on high, or thaw it first?
I think it’s not advised to put frozen chicken in the slow cooker because it doesn’t cook fast enough. So, I think they should be thawed!
Can you convert this to calories/protein?
Hi Jessica! You can do that here: http://www.myfitnesspal.com/recipe/calculator. I’m slowly getting around to adding these into all of my recipes.
How many cups of cooked shredded chicken would you say this needs?
3-4? If you’re using less, just make less of the cottage cheese/greek yogurt mixture or freeze it for next time. Add it slowly so it’s not too creamy.
Confused as to why the serving size is only 1/2 a cup? Since you used mostly reds, why wouldn’t you just fill up the red container and count it as 1 red?
Hi there! 1/c cup of this dip counts as 1 1/4 Red and 1/4 Blue. You are welcome to double the serving size and the container if you like!
One cup is a serving? Or one HALF cup?
1/2 cup is the serving size :)
Do I have to use frozen chicken in the instant pot? How long do I cook it if it’s not frozen?
Same cook time! It’ll just take less time to come to pressure.
Do I need to use frozen chicken in the instant pot?
Nope! You can use thawed for this recipe!
I’m confused by this as well – a 1/2 cup serving can’t possibly equal more than a red (3/4c) container?
It can. When you’re shredding the chicken and mixing it with greek yogurt and cottage cheese you’re fitting more into that space.
3/4 cup cottage cheese – 1R
3/4 cup Greek yogurt plain – 1R
2 lbs. chicken breasts – approximately 8R
10 reds divided by 8 servings = 1 1/4R because everything is mixed together.
Think about it like homemade pasta sauce. You’re using 4 cups of tomatoes plus spices to make approximately 2 cups of sauce. Each cup would equal 2 green containers.
Is there a substitute for the cottage cheese? Thanks!
You could use more greek yogurt but it’ll be a little thick. I really (really) dislike cottage cheese but after blending it, you can’t taste it at all. I urge you to try it before swapping the ingredients!
Buffalo Chicken dip is one of my favorites! I rate it with 5 star rating ! I keep it made and frozen most all the time! Becca’s recipes are always sooo delicious!
I just want to say THANK YOU for these recipes!! They are amazing and doing 21 day fix or 80 day obsession, this helps so much in meal prep. Keep it up!!! :)
Awh, thank you Laura!! You are SO welcome <3
This is sooooo good!!
If I used cooked chicken breast for this recipe how many red containers would I need to equal 2 pounds of frozen chicken?
Thank you
Google is telling me about 5 cups of chicken, but I’ve never measured this before. Your red container is 3/4 cup.
Hi! How long do you cook it in the oven if you decide to do the stove/oven method? I can only find the time for the broiling if opting to do that, but not the cook in the oven prior. Thanks!
It’s all cooked, it just needs to be warmed a little after mixing it together. I’ve found that broiling it usually does the trick. If you want to bake it, I’d do 15 minutes at 350 or so :)
So do you mix in the goat cheese if substituting for the cheddar or just top? Also when you say you use it in a wrap are you using it like a smear and then adding veggies? Thank you for all of these by the way.
Hi Stephanie! If using goat cheese, I’d put it on top. And in a wrap, I add a little more than a smear, but I do love adding veggies to it as well!
Thank you!
I only have Buffalo Sauce, not Frank’s Red Hot. Can I use the Buffalo sauce?
If you’re not following 21 Day Fix or WW you can use the buffalo sauce. There are more ingredients in buffalo sauce than the Frank’s red hot, so the nutrition facts will not be the same.
OMG, this dip looks insanely delicious! I’m a huge fan of buffalo chicken and cottage cheese, so this combination is perfection. Can’t wait to try it at my next party 🍗👌