Healthy Frank’s Buffalo Chicken Dip

 Posted by on March 28, 2013
Mar 282013

buffalo chicken dip

Original vs. Substitute Sam

Fresh cut dipping vegetablesI LOVE spicy food. In fact, my roommate Sam has seen me fight off tears and snot to get through a plate of buffalo wings so it’s only appropriate my first post have some spice to it. It also happens to be the most popular recipe because honestly, who only have a LITTLE bit of buffalo chicken dip?


The marriage of zingy buffalo and cool creamy ranch on a vegetable vehicle is enough to induce a moment of bliss… followed by heartburn and guilt. That is until Healthy Frank’s Buffalo Chicken Dip finally made it possible to pile the buffalo dip onto vegetables say we’re eating healthy without being a hypocrite!

      • Source of healthy probiotics and protein
      • 1/4 of the fat and carbs
      • Exciting way to try new vegetables

nutrition facts


buffalo chicken dipIt all started at a friend’s house warming party. Like a good host, my friend’s fiance brought my roommate Sam and I a heaping plate of chips. We were so infatuated with the dip we couldn’t stop eating it long enough to ask what ‘it’ was.

Shortly after we cleaned the last bit of dip off the plate and sat back in our chairs she began plating up round two when I asked for her recipe.

She eagerly responded, “Oh it’s nothing really, even you guys could make it. Just dump a bottle of ranch, bottle of blue cheese, a package of sharp cheddar, 3 cans of chicken, 16oz of sour cream, and Frank’s Buffalo Sauce into a bowl and heat it up!”

My mind raced quickly with thoughts like, “Am I doing to die from a heart attack on the spot” or “I wonder how many trips to L.A. Fitness it’ll take to burn this off”.

Then as if my fight or flight instincts kicked in, I realized I’m screwed if I don’t find a healthier recipe for this dip because I’m addicted.

Well, the good news is if I suffer a heart attack it won’t be from Frank’s RedHot Buffalo Chicken Dip!


1. Mix ingredients in a microwave safe bowl

2 TBSP dry parsley
2 TSP dry dill weed
1 TSP onion powder
1 TSP garlic powder
1/2 TSP salt
1/2 TSP black pepper

2. Place in a microwave safe bowl and heat for 3 minutes, stirring halfway through


3. Test dip for taste and warmth and adjust seasoning and cook time as needed


4. Use this dip as an excuse to try new vegetables and enjoy!

*Note: Buying pre-mixed ranch packets is an option. If cottage cheese texture is bothersome, try pureeing it and mixing in. Using a rotisserie chicken is a huge time saver!

buffalo chicken dip

Healthy Frank’s Buffalo Chicken Dip

Rating: 51

Prep Time: 10 minutes

Cook Time: 5 minutes

Total Time: 15 minutes

Serving Size: 1/2 C

Calories per serving: 89

Fat per serving: 3

Healthy Frank’s Buffalo Chicken Dip


    For the Dip:
  • 1 C cottage cheese
  • 1 C Oikos non-fat Plain Greek Yogurt
  • 1 C Frank’s Redhot
  • 1 TBSP Homemade Ranch Seasoning (store bought ranch seasoning works)
  • 3 C shredded chicken (canned, rotisserie, or homemade)
  • For the Homemade Ranch Seasoning:
  • 2 TBSP dry parsley
  • 2 TSP dry dill weed
  • 1 TSP onion powder
  • 1 TSP garlic powder
  • 1/2 TSP salt
  • 1/2 TSP black pepper


  1. Combine cottage cheese, Greek yogurt, Frank's Redhot, and ranch seasoning in a microwave safe container
  2. Optional: puree in a blender or processor if averse to cottage cheese texture.
  3. Stir in shredded chicken until well mixed.
  4. Taste the mix, adding in more ranch seasoning to taste.
  5. Serve with slices of celery, bell pepper, carrots, or cucumbers.
  6. Enjoy!

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  2 Responses to “Healthy Frank’s Buffalo Chicken Dip”


    Just tried this recipe and it is delicious! Just as good as the original dip. I never eat cottage cheese, but I didn’t mind it at all here. I did use ranch seasoning from a packet for convenience. I’m sure you could mix all the dip ingredients together with 2 chicken breasts in a slow cooker for an easy meal too. Thanks for the post!


      Hi Kay,

      I’m thrilled you liked it! I’m glad you let me know about the slow cooker method, it makes this recipe even more simple! Do you think the taste of the dairy would be affected at all?

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