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This Healthy Buffalo Chicken Dip is the ultimate crowd-pleasing appetizer—creamy, a little spicy, and secretly loaded with nutrient-rich ingredients. A lightened-up take on the classic party favorite, it’s made with shredded chicken, fresh spinach, onion, avocado oil, mayo, and spices. Whether you’re hosting game day (any time of the year), prepping for a potluck, or just craving something cozy and comforting, this dip delivers big flavor while staying gluten-free with the option of being dairy-free. Best of all? It comes together quickly, can be made in advance, and reheats perfectly.
Table of Contents
Why You’ll Love This Healthy Buffalo Chicken Dip
This healthy buffalo chicken dip brings all the bold flavor and creamy texture you love from the classic version, but skips the heavy dairy and processed ingredients. It’s packed with protein from the shredded chicken, loaded with hidden veggies, and brought all together with the tangy buffalo-style sauce. Naturally gluten-free, grain-free, and low in carbs, it fits a variety of dietary needs—perfect for entertaining without compromise. It’s ready in under 30 minutes and will surely be a hit with guests and family!
Ingredients Needed + Substitutions
*Scroll down to the recipe card for the full recipe and ingredient list!
- Shredded Chicken: Rich in lean protein and easy to digest, shredded chicken makes this dip filling and satisfying. Use rotisserie chicken or cooked and shredded breasts for a shortcut.
- Fresh Spinach: A stealthy way to add fiber, iron, and antioxidants. Spinach cooks down easily and blends right in. Substitute with frozen spinach (thawed and squeezed dry) or sautéed kale.
- Onion: Adds a depth of flavor, natural sweetness, and a little boost for immune health. Swap with shallots or green onions for a milder bite.
- Mayo (homemade or store-bought): Brings the creaminess to the dish. Look for versions made with simple ingredients and healthy fats. Using Greek yogurt may be a great substitution * note we haven’t tested, so we can’t say for sure.
- Hot Sauce (I like Frank’s): Essential for that classic buffalo taste. Look for one with minimal ingredients like vinegar and aged cayenne peppers.
- Garlic Powder & Onion Powder: These concentrated seasonings enhance umami without overpowering any flavors.
- Dried Parsley & Dried Dill: Adds a fresh contrast to the richness. Herbs also offer antioxidants and subtle earthiness.
- Salt & Pepper: Enhances the ingredients.
- Cheddar Cheese (optional): Adds that dreamy, creamy richness and a golden top layer. Use high-quality or grass-fed cheese if dairy works for you. Omit or use a dairy-free version to keep it entirely dairy-free or Whole30-compatible.
How to Make
- Sauté Aromatics: In a skillet over medium heat, cook the onion until soft. Stir in the spinach and cook until wilted. Remove from heat.
- Mix the Dip: In a bowl, mix shredded chicken, sautéed veggies, mayo, hot sauce, herbs, and spices until thoroughly combined.
- (Optional) Stir in Cheese: Add shredded cheese if using in your version.
- Bake: Transfer to a 13×9-inch baking dish and bake at 350°F for 30 minutes, or until bubbly and golden.
- Serve Warm: Top with extra herbs or a drizzle of hot sauce for presentation.
Make-Ahead Tips
This buffalo chicken dip is great for prepping ahead of time. You can fully assemble the dip (unbaked) and store it in an airtight container or tightly wrapped baking dish in the refrigerator for up to 48 hours. When you’re ready to serve, simply bake as directed—add an extra 5–10 minutes to account for the chill from the fridge. This makes it ideal for entertaining, especially if juggling multiple dishes or hosting a crowd. You can freeze the assembled, unbaked dip for up to 2 months. Thaw it overnight in the fridge before baking for the best texture and flavor.
What To Serve with Buffalo Chicken Dip
The great thing about this dip is how versatile it is when it comes to dippers! Here are some of our favorite options:
- Veggies: Celery sticks, carrot sticks, sliced bell pepper, cucumber rounds, radishes, or jicama.
- Chips & Crackers: Grain-free tortilla chips, almond flour crackers, these homemade crackers, cassava chips, or plantain chips work perfectly.
- Something Hearty: Sliced sweet potatoes (baked into rounds), toasted grain-free bread, or flatbread triangles are a fun alternative for dipping.
Whether you’re going for light and crunchy or hearty and comforting, this dip pairs well with just about anything you’d like to dip with.
Storage & Reheating
- Refrigerator: Store leftover dip in an airtight container in the fridge for up to 3–4 days.
- Freezer: You can freeze leftovers or unbaked dip for up to 2 months. Thaw overnight in the fridge before reheating.
- To Reheat: Bake at 350ºF for about 30 minutes, or until warm and bubbly.
FAQ’s
It has a little kick, but it’s easy to adjust! Start with less hot sauce and increase to your desired heat level.
Yes—skip the cheese and use a dairy-free mayo for a creamy, entirely dairy-free version.
It uses real, whole-food ingredients like fresh spinach, avocado oil mayo (or homemade), and skips cream cheese or processed dressings typically found in classic versions.
Absolutely! Just shred it as you remove it from the carcass. It works perfectly and saves a bit of time.
More Buffalo Recipes
- Buffalo Chicken Burgers
- Buffalo Chicken Pasta Salad
- Air Fryer Buffalo Cauliflower Nuggets
- Buffalo Chicken Taquitos
- Buffalo Chicken Stuffed Sweet Potatoes
- Buffalo Chicken Tenders (Keto)
Watch the video here:
Healthy Buffalo Chicken Dip
Ingredients
- 1 tablespoon avocado oil
- 1 onion diced
- 2 cups baby spinach
- 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
- 3 cups shredded cooked chicken see note
- Chopped scallions for garnish
For Serving:
- Carrots
- Celery Stalks
- Carrots or other veggies
- Crackers
- Tortilla chips
Instructions
- Preheat oven to 350°F.
- Heat 1 tablespoon of avocado oil in a small skillet over medium. Once hot, add onion and cook for 2 minutes. Add spinach and sauté until wilted. Transfer the onion and spinach to a large bowl. Add in the mayo, hot sauce, garlic powder, onion powder, pepper, parsley, dill, salt and 1/2 cup shredded cheddar. Mix together until well combined.
- Transfer the dip mixture to a 13×9 inch baking dish (or similar size). Top with remaining 1/2 cup shredded cheddar cheese.
- Bake in the preheated oven for 30 minutes, or until the cheese is bubbling. Serve hot.
Notes
Nutrition
This recipe was AMAZING. I love buffalo chicken dip, and this new recipe was great. Loved the addition of veggies. Made it with my friend that has an egg and nut allergy. Was able to make our own vegan mayo to use with it and it was an awesome substitute. She loved it 🙂
How long can this normally last in the refrigerator?
This is a great tip! I am writing 31 days of creative homemaking and I have a slow cooker tips post coming up! Will definitely link over to this post! Gotta love that slow cooker…such a miracle worker!
Looks beautiful and delicious! I do some prep ahead meals but not that many. I think this is very worthwhile and nice to know you always have a meal on hand!
Do you think I could replace the mayo with greek yogurt? Or any other suggestions?
Yes!
Just made it with Paleo mayo and a vegan cheese sauce I had made with carrots a potato and nutritional yeast. This came out grt!
Thanks so much for sharing!
I made this last night, and went light on the cheese. I also used 4 cups of turkey as there was quite a bit of sauce. It was still great!
So glad you liked it!
Do you think this will still be good minus the cheese?
Yes! Not as ‘junky’ if you know what I mean, but yes!
Such a good dip! My husband always asks me to make it! However, he would eat the whole thing in one sitting!! 🙂 Love it
This sounds EPIC! I have been looking for a good dairy-free buffalo chicken dip and then this! Pinned!
Cheddar cheese is listed….so not dairy free, I’m afraid.
Cheese is optional!