Low Calorie Buffalo Chicken Dip Recipe

This creamy, cheesy Weight Watchers Low Calorie Buffalo Chicken Dip is made with non-fat Greek yogurt, shredded chicken breast, and zesty hot sauce, and is ready in just 35 minutes. The best part is pulling the baking dish from the oven when the cheese is bubbling golden-brown around the edges and the spicy aroma fills the room. I love serving this guilt-free appetizer because it tastes just as indulgent as the original without wrecking my daily points.

What Makes This Version Different

Traditional buffalo chicken dip is famous for being a calorie bomb, usually loaded with full-fat cream cheese, heavy ranch dressing, and oil-based mayonnaise. To lighten it up without losing that signature rich texture, I swap the bulk of the dairy for non-fat plain Greek yogurt and use a smaller amount of light cream cheese. The Greek yogurt mimics the tang of ranch dressing perfectly while adding a massive protein boost.

My biggest surprise when testing this recipe was discovering that you don’t need a whole bottle of ranch dressing to get that herbal flavor. Using dry ranch seasoning allows you to control the sodium and keeps the dip from getting too watery, which is a common issue when using yogurt-based substitutes. The result is a thick, scoopable dip that clings to celery sticks just like the restaurant version.

Jump to Recipe

Weight Watchers Low Calorie Buffalo Chicken Dip Ingredients

• 2 cups cooked chicken breast, shredded (about 1 lb)
• 1 cup non-fat plain Greek yogurt
• 4 oz light cream cheese (1/3 less fat), softened to room temperature
• 1/2 cup Frank’s RedHot Original Sauce (not buffalo wing sauce with added oil)
• 1/2 cup reduced-fat sharp cheddar cheese, shredded and divided
• 1 tbsp dry ranch seasoning mix (about half a packet)
• 1/4 cup crumbled blue cheese (optional, for topping)
• 2 green onions, thinly sliced

How To Make Weight Watchers Low Calorie Buffalo Chicken Dip

1. Preheat and Prep: Preheat your oven to 350°F (175°C). Spray a small baking dish (approx 8×8 inch or 1-quart size) lightly with non-stick cooking spray.
2. Mix the Base: In a large mixing bowl, combine the softened light cream cheese, non-fat Greek yogurt, dry ranch seasoning, and Frank’s RedHot sauce. Stir vigorously until the mixture is smooth and creamy with no large lumps of cream cheese.
3. Add Chicken and Cheese: Fold in the shredded cooked chicken and 1/4 cup of the reduced-fat cheddar cheese. Mix until the chicken is evenly coated in the buffalo sauce mixture.
4. Assemble: Transfer the dip mixture into your prepared baking dish, spreading it out into an even layer. Top with the remaining 1/4 cup of cheddar cheese and the crumbled blue cheese if using.
5. Bake: Place in the oven and bake for 20-25 minutes, or until the dip is hot and the cheese on top is melted and bubbly.
6. Garnish and Serve: Remove from the oven and let it sit for 5 minutes to set slightly. Sprinkle with sliced green onions before serving warm.

Recipe Tips

• Soften the Cream Cheese: This is crucial. If your cream cheese is cold, it will not mix smoothly with the yogurt, leaving you with unappetizing white lumps in your dip. Microwave it for 15-20 seconds if you are in a hurry.
• Shred Chicken Finely: For the best dip texture, shred your chicken into fine strands rather than chunks. This ensures you get a perfect ratio of chicken, sauce, and cheese in every bite.
• Watch the Sodium: Hot sauce and ranch seasoning are both high in sodium. If you are sensitive to salt, look for low-sodium versions or skip the added salt entirely—the cheese adds plenty of savoriness.
• Broil for Color: If the dip is hot but the cheese hasn’t browned enough for your liking, turn on the broiler for the last 1-2 minutes. Watch it closely to prevent burning.

What To Serve With Buffalo Chicken Dip

To keep this meal low in points and calories, fresh vegetable dippers are your best friend. Crisp celery sticks, carrot chips, cucumber slices, and bell pepper strips provide a satisfying crunch that balances the creamy heat of the dip. If you have the points to spare, baked tortilla chips or thin pretzel crisps are excellent salty vessels for scooping.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. You can reheat individual portions in the microwave or warm the whole dish in the oven at 300°F until heated through. I do not recommend freezing this dip, as the Greek yogurt base tends to separate and become grainy when thawed and reheated.

FAQs

Can I use rotisserie chicken for this recipe?
Yes, rotisserie chicken works perfectly and saves time. Just be sure to remove the skin before shredding to keep the fat content low.

Is this dip very spicy?
It has a medium kick, typical of buffalo wings. To make it milder, reduce the hot sauce to 1/3 cup; to make it spicier, add a pinch of cayenne pepper or extra hot sauce.

Can I make this in a slow cooker?
Absolutely. Combine all ingredients (except the topping cheese/onions) in a slow cooker. Cook on Low for 1.5 to 2 hours, stirring occasionally, then top with cheese and cover until melted.

What if my dip is too watery?
This can happen if the chicken was wet or the yogurt released whey. To fix it, give it a good stir and let it rest for 10 minutes, or blot any surface liquid with a paper towel before serving.

Nutrition

• Calories: 135
• Total Fat: 6g
• Saturated Fat: 3g
• Cholesterol: 45mg
• Sodium: 580mg
• Total Carbohydrate: 3g
• Protein: 16g

Try More Recipes:

• Buffalo Chicken Dip Recipe
• Cheesy Buffalo Chicken Dip Recipe
• Cold Buffalo Chicken Dip Recipe