The Buffalo "Buff" Chicken Dip Upgrade
A high-protein, fiber boosted spin on the classic
“Buff chick dip,” what we used to call it in high school, was basically my friend group’s holy grail after a night out
.
After sneaking back into my friend Olivia’s house, she would chef up a batch of buffalo chicken dip made from canned chicken, Frank’s hot sauce, ranch, cream cheese… you get the picture. To us in high school, it was the dream. We’d take the dish upstairs and devour it while recapping the night’s whereabouts.
And for reasons I still can’t fully explain, dipping lime Tostitos into it was surprisingly incredible. (Don’t ask.) It became almost ritual like on the nights, or even lunch breaks, when we’d leave school and go eat at her house.
So for me, buffalo chicken dip is deeply nostalgic. But naturally, I wanted to make a slightly more nourishing spin on it.
Healthier, higher protein… because why not? The protein craze may still be going strong, but I’m calling it now: this will be the year of fiber. At least every dietitian can dream!!!
Ingredients
½ cup cottage cheese
1 cup Greek yogurt
1 cup shredded cheddar cheese
½ cup buffalo sauce (I used Primal Kitchen for a cleaner buffalo sauce swap)
1½ cups shredded chicken
¼ cup blended lupin flakes (my secret weapon, you can buy them on amazon linked!)
Lupin flakes are made from lupin beans from South America and add both fiber and protein. I blend them in a nutribullet and use them like breadcrumbs in recipes or anywhere really—trust me, they’re incredible!
1 tsp garlic powder
Salt and pepper to taste
Chopped chives (or these fancy garlic chives I found at the farmers market this week)
How to Make It
Preheat the oven to 400°F.
Cook and finely shred your chicken (I either boil it or use the crockpot).
Add all ingredients to a bowl and mix well.
If you want a smoother texture, blend the cottage cheese in a food processor first—but I skipped this step.
Transfer the mixture to a 9x9 baking dish.
Top with a little extra shredded cheese and chives.
Bake for about 30 minutes, until warm and bubbly.
Serve with chips, crackers, or vegetables—and ideally with good company and a bit of nostalgia!