By This buffalo chicken dip meal prep bakes in four containers at once and packs 52g of protein per serving. Chopped rotisserie chicken, cottage cheese, white beans, buffalo sauce, and a packet of ranch seasoning get mixed right in the containers, topped with cheddar, and baked until bubbly. It's the dip you make during halftime on Sunday and eat for every meal of the week.
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If you love the original, the cottage cheese buffalo chicken dip is the party-sized version with roasted cauliflower. This one is built for the fridge. And for more buffalo chicken in your life, the buffalo chicken smash tacos and buffalo chicken lettuce wraps are right there, along with all of our high-protein lunch recipes 🔥
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mix it right in the containers
Most buffalo chicken dip recipes go into one casserole dish, and then you're scooping out cold portions on a Tuesday and hoping they reheat evenly. This one skips the dish entirely.
Split the chicken, cottage cheese, buffalo sauce, yogurt, ranch, and white beans four ways and stir each one together directly in an oven-safe meal prep container. Top with cheddar, bake, done. Every container is its own perfectly portioned serving with its own golden top, and there's no big dish to wash.
If you'd rather bake it all in one dish and divide it after, that works too. But mixing in the containers is faster than it sounds, and it's the reason this recipe is a meal prep and not just a dip.
key ingredients & swaps
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Rotisserie chicken: Already cooked and already seasoned, which is what makes this a mix-top-bake recipe. Chop it small so it distributes through the dip. Leftover chicken or pre-grilled chicken breast works the same way.
- Cottage cheese: I use low fat, but any kind will work. You don't blend it in this recipe, so you'll see the curds. If cottage cheese texture isn't your thing, blend it with the yogurt and buffalo sauce first and it just becomes another cream.
- White beans: One can, drained and rinsed. They're where the 4g of fiber comes from, and they make each container a full meal instead of a snack.
- Buffalo sauce: I love Primal Kitchen or Noble Made. Use whatever buffalo sauce you love.
- Greek yogurt: Plain. Protein varies a lot between brands, so look for one with at least 15 grams per serving.
- Ranch seasoning: One packet does all the seasoning work. No extra salt, garlic powder, or onion powder needed.
- Cheddar: White or yellow is fine. Mozzarella works too. Grate your own if you can - see the tips below.
- Dippers: Celery, carrots, or tortilla chips. Or skip the dipping entirely and stuff it in a wrap.
This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let us know how it turned out in the comments below!
high protein ingredient spotlight: rotisserie chicken
Rotisserie chicken is the shortcut that makes 52g of protein feel like no effort. A pound of it goes into these four containers, and because it's already cooked and seasoned, there's no baking, shredding, or waiting before you can start mixing. Chop it, stir it in, and the chicken is done contributing.
Then the cottage cheese, Greek yogurt, cheddar, and white beans stack on top of that, so every part of the dip is pulling protein weight without any of it tasting like it's supposed to. That's why you get to 52g without a scoop of anything. You can find more ways to put a rotisserie chicken to work in our high-protein chicken recipes, and more cottage cheese ideas in our high protein cottage cheese recipes.
tips to nail this recipe every time
- Chop the chicken small: Rotisserie chicken comes off the bone in big pieces. Small dice means every scoop has chicken in it instead of one giant chunk.
- Mix in the containers: Eyeball a quarter of each ingredient into each container and stir. It's less precise than a bowl and it doesn't matter - the ranch and buffalo sauce cover everything.
- Grate your own cheese: Pre-shredded cheddar has an anti-caking coating that actually gets in the way of melting. Grating your own gives you the best golden top.
- Bake it all in one dish if you're unsure about your containers: An 8x8 works, then divide it into four once it's cooled a bit. You lose the individual golden tops but nothing else.
quick recipe video
check your containers before you broil
This is the one thing I'd tape to the oven.
Not every meal prep container can go under the broiler. Ours are safe up to 450°F without the lids, so a quick broil for that golden cheese is fine. Yours might not be. Check the bottom of the container or the manufacturer's page before you turn the broiler on, and always take the lids off.
If you can't find a temperature rating, skip the broil. 15 minutes at 400°F still gets you melted, bubbly cheese - you just won't get the browned spots on top.
troubleshooting & testing notes
The cheese didn't brown.
You skipped the broil, or your containers couldn't take it. Totally fine - bake at 400°F gets you melted and bubbly. If you want the golden spots and your containers are rated for it, broil for a bit and watch it the whole time.
The cut of the chicken.
I prefer my chicken chopped small, but Dan liked it shredded in the original dip. Pick whatever you like. For shredded, a hand mixer or stand mixer breaks rotisserie chicken down fast.
how to store & meal prep it
This one is built for the fridge. Four containers on Sunday, four meals handled. Here's how to keep them.
- Fridge: Lids on once cooled. This keeps for up to 5 days in an airtight container in the fridge.
- Freezer: You can freeze buffalo chicken dip for 3 months in an airtight container. Thaw in the fridge overnight, then reheat.
- Meal Prep: Dip it with celery, carrots, or chips straight from the container, scoop it into a wrap, or do what Dan does and put a fried egg on top for breakfast.
- Reheating: Microwave a single container as-is, or pop it back in the oven (lids off, if your container can go in) until hot through.
Recipe
buffalo chicken dip meal prep (high protein, no protein powder)
Ingredients
- 16 oz rotisserie chicken (chopped small (about 1 lb))
- 1-½ cups cottage cheese
- 1 can white beans (drained and rinsed)
- 1 cup buffalo sauce
- ½ cup plain Greek yogurt
- 1 packet ranch seasoning
- 1 cup cheddar cheese (shredded)
- celery, carrots, or tortilla chips (for serving)
Before you start!
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Instructions
- Preheat the oven to 400°F. Chop the 16 oz rotisserie chicken small.
- Mix the chicken, 1-½ cups cottage cheese, 1 cup buffalo sauce, ½ cup plain Greek yogurt, 1 packet ranch seasoning, and 1 can white beans until combined. Either do this in a large bowl, or split each ingredient four ways and mix directly in four oven-safe meal prep containers.
- If you mixed in a bowl, divide the mixture evenly between four oven-safe containers (or spread into one baking dish and portion after baking).
- Top each container with ¼ cup of the 1 cup cheddar cheese.
- Bake, lids off, for 15 minutes until bubbly.
- If your containers are rated for it (check the temperature rating first - ours are safe to 450°F without lids), broil for a couple of minutes until the cheese is golden. Watch it closely.
- Let cool, then lid up and refrigerate. Serve with celery, carrots, or tortilla chips, in a wrap, or with a fried egg on top.
Video
Notes
Looking for more information?
Additional substitution information can be found above in the substitution section of this post.
Nutrition Disclaimer
Nutritional information is an estimate and for informational purposes only.
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