High Protein Buffalo Chicken Dip (Individual-70 grams Protein)

Spicy, creamy, and packed with 70g protein—this buffalo chicken dip is a quick, budget-friendly lunch or snack made easy with canned chicken!

I’ve been seeing buffalo chicken dip everywhere on social media lately—but always made with leftover chicken. And let’s be honest… I rarely have leftover chicken just hanging out in the fridge. Cooking chicken just for a dip that’s supposed to be quick and easy? No thanks.

So I gave canned chicken a shot. I’ll admit, I was skeptical—worried it would be too salty or just plain weird. But to my surprise, it was delicious and totally worked!  

Why You’ll Love This High-Protein Dip:

• Canned chicken – Affordable, convenient, and always in the pantry.

• Minimal ingredients – Just a few simple items mixed together in under 10 minutes.

• Versatile – Perfect with crackers, veggies, or even spread on a sandwich.

As always, let me know if you try it! I've been making this on repeat!

How to make High Protein Buffalo Chicken Dip 

Find the printable recipe with measurements below.

I kept things super simple for this one—just tossed it in a meal prep container. Nothing fancy, just quick and practical. I really wanted to test and photograph it as a realistic lunch fallback, something you can rely on when you need a high-protein meal fast.

I went with whipped cottage cheese instead of Greek yogurt because I didn’t want too much tang. Whipping the cottage cheese in the blender took less than 60 seconds, but honestly, if the texture doesn’t bother you, you can skip that step and just use it as-is.

Once it was whipped, I drained a 12.5 oz can of Costco chicken (get my Healthy Costco List here), mixed it with the cottage cheese, cream cheese, buffalo sauce, and ranch seasoning. I stirred it all together, sprinkled a cheddar-jack blend on top, and baked it at 350°F for 20 minutes. SO easy.

Topped it with green onions and served it with chips and celery. BAM. Done and delicious.

Want to make it even easier? Check out the meal prep section and swaps and substitutions sections below for tips on how to prep this ahead of time or simplify even more.

View this post on Instagram

A post shared by Kelli Shallal | Dietitian | Mom x 3 (@hungryhobbyrd)

Swaps and Substitutions 

This recipe is naturally gluten-free, high in protein, and low carb—as written! Here are some easy swaps and substitutions to make it work for your taste or pantry:

• Canned Chicken – I specifically developed this recipe using canned chicken to make it super easy. Most buffalo dip recipes use leftover chicken, but let’s be real—I rarely have any! Canned chicken is saltier than freshly cooked, so if you’re using rotisserie or home-cooked chicken, you might need to add a pinch of salt to balance the flavor.

• Whipped Cottage Cheese – I show exactly how to do this in my video. Just toss cottage cheese in a blender, food processor, or use an immersion blender until it’s smooth and creamy. Don’t want to whip it? No problem—you can use regular cottage cheese if you don’t mind the texture. Plain Greek yogurt also works in a pinch.

• Cream Cheese – This helps mellow out the saltiness of the buffalo sauce and canned chicken. You can easily omit, reduce, or increase the amount to your liking.

• Buffalo Sauce – Choose mild, medium, or hot depending on your heat preference. I used hot—so good! Just don’t skip it, or it’s not buffalo dip!

• Ranch Seasoning – I used a ranch packet for quick flavor depth, but if you don’t have any, a combo of garlic powder and onion powder will do the trick.

• Shredded Cheese – I used a cheddar-jack blend, but cheddar, mozzarella, or whatever you have on hand works. Just don’t skip it—it helps balance all the salty, spicy, creamy goodness.

What to dip with? 

• I tested this with everything. Veggies like carrots, celery, and cucumber? Amazing. Tortilla chips and crackers? Also amazing. Choose based on your carb goals—this dip pairs well with just about anything!

Freeze, Store, and Meal Prep Tips for High Protein Buffalo Chicken Dip 

 

I tested this a few different ways so you don’t have to—here are your best options:

Option 1: Prep Now, Bake Later

Assemble everything up to the shredded cheese, then cover and refrigerate. When you're ready to eat, just microwave or bake it.

• Microwave is faster.

• Baked gives you that golden, bubbly top (and looks prettier).
  Honestly, they taste the same—so go with whatever works for your day.

Option 2: Bake Ahead, Reheat Later

You can also bake it fully, let it cool, and store it in the fridge. Then reheat in the microwave when you’re ready to eat.
It still tastes great, but I personally prefer Option 1 for max freshness.

Storage

• Fridge: Store in an airtight container for up to 2 days. (Canned chicken doesn’t keep long after opening.)

• Freezer: I don’t recommend freezing this one—the texture just doesn’t hold up well.

 

Tag me if you make these! I love to see what you guys make! You can tag me on Insta @hungryhobbyRD and Facebook @hungryhobby!