High-Protein Buffalo Dip

I discovered this dip by accident while meal prepping on a Sunday afternoon, staring at a container of cottage cheese that seemed destined for toast. My partner mentioned bringing something to a game night, and I thought, why not transform that cottage cheese into something actually exciting? The Buffalo sauce hit the bowl, the chicken followed, and suddenly I had this creamy, tangy, spicy thing that tasted nothing like diet food. Everyone at that gathering kept asking what was in it, convinced I'd somehow hidden vegetables in something this good.

Last winter, I brought this to a potluck at work thinking it would be the safe choice, quietly disappearing next to the seven-layer dip. Instead, I watched people come back to it repeatedly, loading their plates with celery and crackers. One coworker even took a photo of the empty dish with my name next to it, posting it in the work chat as a joke about how thoroughly it had been demolished. That moment made me realize that healthy food doesn't have to announce itself or make anyone feel guilty.

Ingredients

• Cooked, shredded chicken breast (2 cups): Rotisserie chicken works beautifully here if you want to skip the cooking step, and honestly, some people swear it tastes even better because of the skin and slight char.
• Low-fat cottage cheese (1½ cups): This is your secret protein weapon, and blending it until completely smooth is the difference between creamy dip and chunky disappointment.
• Plain Greek yogurt (½ cup): The 2% version gives you tanginess without being aggressively tart, though nonfat works if that's what you have.
• Shredded reduced-fat cheddar cheese (½ cup): Don't skip this, because it adds a sharpness that bridges the cottage cheese and Buffalo sauce beautifully.
• Crumbled blue cheese (¼ cup, optional): If you love Buffalo wings, you know blue cheese is essential, but leave it out if it's not your thing and nobody will miss it.
• Buffalo hot sauce (½ cup): Frank's RedHot is the classic for a reason, and the vinegar in it actually helps cut through the richness of all that dairy.
• Garlic powder, onion powder, black pepper, smoked paprika: These four keep the flavor profile balanced so nothing tastes one-dimensional or like you're eating protein powder.

Instructions

Heat your oven and prep your blending station:

Set the oven to 375°F and grab your blender or food processor, because once you start combining ingredients, you'll want to move quickly. Having everything ready means you won't be standing there with a bowl of separated cottage cheese wondering what went wrong.

Blend cottage cheese and Greek yogurt until they're completely smooth:

This step is crucial and takes longer than you'd think, usually about 1 to 2 minutes of blending. You're looking for absolutely no graininess, because any chunks will announce themselves in every bite.

Combine all ingredients in a large bowl:

Add the blended mixture to shredded chicken, then pour in the Buffalo sauce and all the cheeses and seasonings, mixing thoroughly until everything is evenly distributed. The mixture should smell aggressively good at this point, like all your favorite parts of a Buffalo wing decided to become dip.

Transfer to your baking dish:

Spread the mixture into an 8-inch oven-safe baking dish so it's fairly even, because you want consistent baking. An uneven layer means some edges get overcooked while the center stays cool.

Bake until hot and bubbling:

Eighteen to 20 minutes is usually perfect, and you'll know it's done when you see bubbles around the edges and the top looks slightly golden. Don't bake it much longer or the cheese will separate and you'll end up with a greasy top layer.

Garnish and serve while it's still warm:

Top with sliced green onions and extra blue cheese, then set it out with celery, carrots, bell peppers, or whole grain crackers. Warm dip tastes infinitely better than cool dip, so serve it immediately.

Save It

There was a moment during that work potluck when someone asked if I'd made this myself, and when I said yes, they genuinely seemed surprised that healthy food could be this good. That question stuck with me, because it made me realize how many people have been conditioned to think protein-heavy dips taste like fitness regret. This dip is proof that you can make something that tastes like pure indulgence while actually being good for you, and that combination feels a little bit like winning.

Make It Ahead Like a Pro

Assembling this dip the night before is totally viable, and honestly, letting the flavors meld in the fridge overnight makes everything taste more cohesive. Just cover your baking dish with foil and pop it in the oven straight from the fridge, adding maybe 2 to 3 minutes to the baking time since you're starting from cold. This is the kind of dish that makes entertaining feel effortless because half the work is already done.

Heat Level and Flavor Tweaks

The amount of Buffalo sauce here is balanced enough that nobody gets scared away, but if your crew likes heat, add a quarter cup more hot sauce or a pinch of cayenne powder. Conversely, if you're feeding people who think mild salsa is spicy, cut back to ⅓ cup Buffalo sauce and lean heavier on the smoked paprika for flavor without the kick. The beauty of this dip is how forgiving it is to your personal preferences once you understand the base.

Serving and Storage Secrets

This dip reheats beautifully in a 325°F oven for about 10 minutes if you made it earlier and it's cooled down, or you can cover it and warm it gently on the stovetop over low heat with a splash of milk if it gets too thick. Leftovers keep for about 3 days in an airtight container, which makes it perfect for batch cooking on Sunday for grab-and-go snacking throughout the week. It also pairs surprisingly well with light beers and crisp white wines if you're serving it at an actual gathering.

• Never reheat this dip in the microwave, because the edges will separate and the center will stay cold no matter how long you nuke it.
• If you want to make this vegetarian, just swap the chicken for crumbled baked tofu or skip it entirely and add an extra ½ cup of chickpeas for protein.
• The leftovers are honestly good eaten straight from the container as a protein-packed snack, which nobody admits to doing but everyone definitely does.

Save It

This dip has quietly become my go-to when I need to bring something anywhere, because it always disappears and never makes me feel like I'm sacrificing flavor for protein. If you're tired of dips that taste like they're apologizing for existing, this one won't let you down.

Recipe FAQs

→ What makes this dip high in protein?

The combination of shredded chicken breast, cottage cheese, and Greek yogurt provides a rich protein content, making the dip both hearty and nourishing.

→ Can I adjust the spiciness levels?

Yes, you can increase or reduce the amount of Buffalo hot sauce or add cayenne pepper to customize the heat according to your preference.

→ Is it possible to prepare the dip ahead of time?

Absolutely. You can assemble the dip in advance, refrigerate it, and bake just before serving to save time.

→ What are suitable serving options?

Serve warm with fresh celery sticks, carrot slices, bell peppers, or whole grain crackers for a balanced pairing.

→ Are there any common allergens in this dip?

Yes, this dip contains dairy from cottage cheese, Greek yogurt, cheddar, and blue cheese, which may be allergens to some individuals.

→ Can I substitute rotisserie chicken?

Yes, using rotisserie chicken is a convenient alternative and works well in this dip for quick preparation.