By Long gone are the days of standard buffalo chicken; it's time for cottage cheese buffalo chicken dip that's made even better with a bit of cauliflower and tangy Greek yogurt! It's just as cheesy (maybe more so) as traditional buffalo dip but way better for you and higher in protein. Use whatever chicken you have on hand (cook it yourself, use leftover or rotisserie chicken) to whip this up in less than 30 minutes.
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Jump to:
- you're about to be cottage cheese buffalo chicken dip obsessed
- grab these ingredients
- high protein ingredient spotlight: cottage cheese
- here's how to make healthier buffalo chicken dip (with photos & video)
- expert tips
- why can't I use pre-riced cauliflower?
- troubleshooting & testing notes
- how to store & meal prep it
- Recipe
you're about to be cottage cheese buffalo chicken dip obsessed
- So creamy: Blended cottage cheese is the actual secret sauce to this dip!!
- Better for you: With a bit of cauliflower (that you don't even notice since it's riced) and Greek yogurt, there's not mayo, cream cheese, or sour cream in sight.
- Easy: Because the sauce is so tasty you can literally use whatever chicken you have!
Did this recipe put a smile on your face? Let us know! ⭐️
grab these ingredients
All substitutions are a 1:1 substitute unless otherwise noted. See the recipe card for quantities.
- Cauliflower: Try to grab a small head, we don't want it overpowering the dip. It must be fresh; frozen won't work here.
- The basics: You'll need olive oil or avocado oil, salt, and pepper. Also, grab garlic and onion powder.
- Cooked chicken: Feel free to make this in the oven, buy pre-grilled or rotisserie, or use a combination of leftovers.
- Buffalo sauce: I love Primal Kitchen or Noble Made sauce, which are also great to make our buffalo chicken smash tacos and buffalo chicken lettuce wraps!
- Greek yogurt: Be sure to use plain greek yogurt. These vary greatly in protein content so look for one with at least 15 grams per serving.
- Cottage cheese: I use low fat here, but any kind will work.
- Cheddar cheese: No buffalo dip is complete without cheddar (white or yellow is fine)! Mozzarella will work too.
- The extras: You can top this with some green onions for crunch and color. You could also be a little wild and add crumbeled blue cheese.
- Dippers: Use veggies like celery, carrots, or cucumber and/or tortilla chips for dipping.
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: cottage cheese
Cottage cheese has taken the internet by storm and for a good reason. It's high in protein, low in fat, has a mild taste, and is incredibly versatile. It can be used to make anything from 3-ingredient protein pancakes to Tuscan chicken to protein tiramisu. You can also find our full list of high protein cottage cheese recipes here.
here's how to make healthier buffalo chicken dip (with photos & video)
Be sure to scroll to the recipe card for the full recipe!
- Roast the cauliflower.
- Blend the sauce.
- Mix it all together with the chicken.
- Bake until bubbly and enjoy!
quick recipe video
expert tips
- Rice your cauliflower: Use a box grate (cheese grater) to do this quickly and efficiently. Plus, you probably already have it out for the cheese.
- Grate your own cheese: For the best melting effect, grate your own cheese! Preshredded is fine but it has an anti-caking agent which actually prevent melting.
why can't I use pre-riced cauliflower?
You can if you can find raw riced cauliflower in the produce section go for it. The issue with frozen is that it releases way too much moisture to atually crisp up. And no one wants a soggy dip.
troubleshooting & testing notes
Without a blender
This will work, but blending the cottage cheese ensures there are no curds. Cottage cheese can be hit or miss with some people so blending it means it's just acting as another cream. If you don't blend it'll still taste great but the curds will be noticeable.
The cut of the chicken
I prefer my chicken cubbed small but Dan liked it shredded. Pick whatever you like! For shredded chicken, use a hand held mixer or stand mixer to quickly shred it.
how to store & meal prep it
If you're lucky enough to have leftovers, here's some helpful tip on storing it and reheating it..
- Fridge: This will keep for up to 5 days in an airtight container in the fridge.
- Freezer: You can freeze buffalo chicken for 3 months in an airtight container. Just let it thaw in the fridge overnight and then reheat in the oven.
- Meal Prep: This is also an awesome meal prep! Pack it with some rice and you're good to go.
- Reheating: Reheat as a whole dish in the oven or in the microwave as an individual serving.
Recipe
cottage cheese buffalo chicken dip
Ingredients
- 1 small head cauliflower (riced (see instructions for doing this))
- 1 teaspoon olive oil
- ¼ teaspoon salt and pepper (each)
- 4 cups cooked chicken (shredded or diced (4 chicken breasts))
- 1 cup buffalo sauce
- 1 cup plain Greek Yogurt
- ½ cup small curd cottage cheese (low fat)
- 2 teaspoon garlic powder
- 2 teaspoon onion powder
- ½ cup cheddar cheese
- 3 green onions for topping (optional)
- Veggies and tortilla chips for serving
Before you start!
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Instructions
- Preheat the oven to 400 degrees. Rice the cauliflower using a cheese grater (see video or photos above to explain this) and spread it onto a baking sheet tray. Drizzle with olive oil, salt, and pepper and toss to coat. Bake for 20-30 minutes or until dried out and lightly toasted.
- Get the chicken ready to go. Whether that means baking it, shredding it, or chopping it. I bought precooked chicken breast from the local co-op.
- Blend together the yogurt, cottage cheese, buffalo sauce, garlic powder, and onion powder until smooth and all the curds are gone.
- Once the cauliflower is done, remove it from the oven. In a large bowl, combine the chicken, cauliflower, and sauce until well mixed and thoroughly coated. Transfer to an 8x8 baking dish and sprinkle with cheddar cheese.
- Bake for 10 minutes or until the cheese has melted. Then, broil for 3-5 minutes or until golden and bubbly. Top with diced chives and enjoy!
Video
Notes
You can if you can find raw riced cauliflower in the produce section. The issue with frozen is that it releases way too much moisture to atually crisp up. And no one wants a soggy dip.
This will work, but blending the cottage cheese ensures there are no curds. Cottage cheese can be hit or miss with some people so blending it means it’s just acting as another cream. If you don't blend it'll still taste great but the curds will be noticeable. The cut of the chicken
I prefer my chicken cubbed small but Dan liked it shredded. Pick whatever you like! For shredded chicken, use a hand held mixer or stand mixer to quickly shred it.
Freezer: You can freeze buffalo chicken for 3 months in an airtight container. Just let it thaw in the fridge overnight and then reheat in the oven.
Meal Prep: This is also an awesome meal prep! Pack it with some rice and you're good to go.
Reheating: Reheat as a whole dish in the oven or in the microwave as an individual serving.
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.
I love this recipe so much that I ended up incorporating it into a bunch of my meals. For breakfast I fried an egg and put it on top. For lunch I put it in a wrap and ate it that way. One of my favs for sure!