To say this dairy free Buffalo chicken dip is a crowd-pleaser is an understatement! It’s not only highly addictive, but it’s also healthy and nutritionist-approved! It will be the first thing to go at your next gathering, and everyone will ask you for the recipe!
If you love chicken wings, you’ll love this dip!
What makes this recipe extra awesome is that it can be meal-prepped and frozen ahead of time—for up to 3 months, to be exact! It’s my go-to last-minute appetizer for any gathering.
Skip Ahead | Table Of Contents
- Nutrition Facts
- Ingredients
- Step-By-Step Instructions
- Serving Ideas
- Meal Prep & Storage Tips
- Expert Tips
- FAQs
- Recipe Card
Nutrition Facts
Packed with protein, fibre, vitamins, and minerals, this healthy spin on chicken wing dip can (and should) be enjoyed before, during, and after the Super Bowl!
It uses white beans, avocado oil, and spices in lieu of cream cheese and dressing, and nutritional yeast instead of cheese. So you get all the creamy and flavourful goodness but with half the calories and fat!
Each 1/4 cup serving has:
- 107 calories
- 7g of protein
- 5g of healthy fats
- 2g of fibre
- 6g of net carbs
Dairy Free Buffalo Chicken Dip Ingredients
Traditional Buffalo chicken dip recipes are made with cream cheese, shredded cheese and cream-based dressings, which can leave you feeling tired and heavy. This dairy free version does the opposite.
That’s because it uses only simple, clean eating ingredients.
- Cooked or Canned White Beans: Choose your favourite type of white beans or go for whatever is available and on sale. Keep reading for tips on how to make your own canned beans at home.
- Avocado or Olive Oil: Both are packed with heart-healthy monounsaturated fats. I use olive oil because my daughter is allergic to avocados, but either option works beautifully.
- Nutritional Yeast: With its cheesy flavour and high protein content, nutritional yeast is the secret ingredient in almost every dairy-free, cheese-flavoured recipe, including this life-changing cashew cheese sauce! It’s a deactivated yeast that won’t trigger or affect conditions associated with yeast overgrowth. It’s also packed with B vitamins and trace minerals, making it one of my favourite go-to pantry staples.
- Spices: The tasty combination of fresh garlic, onion powder, salt, and pepper omits the need for expensive (and questionable) flavour packets and dressings.
- Shredded Chicken: While you technically can make this dairy free buffalo chicken dip without the chicken (learn how in the FAQ section below), if you’re like me and love the taste of chicken wings, this high-protein ingredient is crucial!
- Frank’s RedHot Sauce: Spicy food has never been my thing, but I can’t resist the subtly spicy flavour Frank’s gives this dip! I also love that this popular sauce uses super simple ingredients: aged cayenne peppers, vinegar, water, salt and garlic powder. That’s it! 🤯
Check out the printable recipe card for exact measurements.
How To Make Dairy Free Buffalo Chicken Dip
Step-By-Step Instructions
STEP 1: Preheat your oven to 350. Add your first round of ingredients to the food processor – everything but the chicken and hot sauce.
STEP 2: Blend on high for 5 minutes until smooth, scraping down the sides halfway through.
STEP 3: Dump the mixture into a bowl and add the hot sauce and chicken.
STEP 4: Mix together until well combined. Give it a taste, and add more hot sauce if wanting it spicier.
STEP 5: Transfer your dip to an oven-safe dish. If you’re making it ahead for a party or the freezer, jump to the meal prep and storage section in this post.
STEP 6: Bake for 25 to 30 minutes, until hot inside. Remove from oven.
STEP 7: Stir thoroughly until one cohesive colour and texture, and serve!
Serving Ideas
This dairy free Buffalo chicken dip can be served warm, cold, or at room temperature. Although you can technically eat it raw, the flavours improve after baking in the oven.
Serve with tortilla chips, your favourite crackers and/or veggies.
Celery tastes EXCEPTIONAL with this dip and cuts through the spiciness. It’s actually my favourite way to eat it, and my favourite way to eat celery, full stop! 😋
Meal Prep & Storage Tips
PARTY PREP
This dairy free Buffalo dip will be the first thing to go at your next gathering! And making it for a crowd couldn’t be easier. You can be made up to three days in advance and stored unbaked in the fridge.
When you’re ready to serve it, just remove it from the fridge and place it in a cold oven. Turn the oven on to 350F and set a timer for 30 to 35 minutes.
freezer MEAL PREP
This dip freezes and thaws exceptionally well! I always have a batch or two in my freezer, for last-minute gatherings or snack prep for the week.
Whether you’re making a single, double or triple batch, divide the unbaked mixture into oven-proof glass storage containers and freeze it for up to three months.
To serve, remove the container from the freezer and let it thaw on the counter (or the fridge overnight) before baking it uncovered, according to the recipe’s instructions.
I like to portion it between small and larger containers for added variety. Depending on the need, I’ll thaw the appropriate size, be it as an appetizer for guests or snacks throughout the week.
fridge storage
Once baked, it will last for up to 4 or 5 days in the fridge.
Expert Tips
HOW TO PREVENT STAINING
Cayenne and buffalo sauce stain! To prevent your food processor and plastic mixing bowls from taking on an orangy hue, make sure to transfer your creamy bean base to a glass or metal bowl before mixing in the hot sauce.
USE LEFTOVERS
Leftovers have never tasted so good! This dairy free Buffalo chicken dip can be made with freshly cooked or leftover poultry meat, such as leftover turkey from the holidays, rotisserie chicken, or chicken you’ve previously meal-prepped.
Using pre-cooked, leftover chicken will save you time and prevent food waste.
HOW TO ADJUST THE SPICINESS
Not everyone can tolerate spicy heat. If you are looking for a milder version, start with 1/2 of the amount called for in the recipe, which is 1/4 cup plus 2 tbsps. Add your chicken, mix it all up, and give it a taste.
Note the heat doesn’t intensify or mellow in the oven. What you taste is what you get, so add more until you reach your desired level of spiciness!
NOTE: It does taste less spicy when enjoyed with celery.
Still have questions? Check out these Frequently Asked Questions, or write a comment below!
FAQs
Any cooked or canned white bean will work in this recipe! Navy beans, white kidney beans, cannellini beans and great northern beans are all great options. I use navy beans because they are packed with calcium and cost less where I live.
Yes! Two 15 oz cans work out to be 3 1/4 cups of cooked beans. Canned beans can be pricey, which is why I cook and freeze my own in jars. Dry beans are cheap! Especially if you buy them in bulk. I just soak them overnight in water and cook them in my Instant Pot. I then portion a can’s worth into glass Mason jars and freeze them for dips, stews, chilli and brownies! 😋
Yes! This recipe is a GREAT way to use up your turkey leftovers from Thanksgiving!
Both types work beautifully, but if you need help deciding on which one, consider this:
– White meat contains less fat and shreds more easily.
– Dark meat tastes more like chicken wings and has a deeper depth of flavour.
Because the recipe uses beans and nutritional yeast in lieu of cream cheese and cheddar cheese, all you need to omit is the chicken. It tastes great on its own as a dip, but if you want to add some texture and protein, you can use tofu, seitan, jackfruit or a meatless chicken product.
Frank’s RedHot Sauce is a cayenne pepper sauce, so any other cayenne sauce should work. However, because different sauces will have different heat intensities, use half the amount called for in the recipe (1/4 cup + 2 tbsps) and gradually add more to your taste. Buffalo wing sauce is another good alternative in this dairy-free buffalo chicken wing dip, provided it doesn’t contain any actual butter.
Recipe Card
Healthy Dairy Free Buffalo Chicken Dip
Equipment
- Food Processor
Ingredients
1st round of ingredients: for the food processor
- 30 oz white beans (2 15oz cans), drained and rinsed or 3 1/4 cup of cooked white beans (see FAQ for types)
- 1/2 cup avocado oil or olive oil
- 1/3 cup nutritional yeast
- 4 tbsp water
- 1 tsp garlic puree or 2 garlic cloves, crushed
- 2 tsp lemon juice
- 2 tsp onion powder
- 1 1/2 tsp pink Himalayan salt sea and kosher salt work too
- 1/2 tsp black pepper
2nd round of ingredients
- 3/4 cup Frank's RedHot Sauce add less if not wanting it too spicy – see note
- 2 cups cooked chicken, finely chopped or shredded (see FAQ for type)
Instructions
- Preheat your oven to 350℉. Skip this step if you're making the dip ahead.
- Add your first round of ingredients to the food processor – everything but the chicken and hot sauce.
- Blend on high for 5 minutes until smooth, scraping down the sides halfway through.
- Dump the mixture into a bowl and add the hot sauce and chicken.
- Mix together until well combined. Give it a taste and add more hot sauce if wanting it spicier.
- Transfer your dip to an oven safe dish and bake for 25 to 30 minutes, until hot inside. Read the meal prep & storage section of this post, if making ahead for a party or the freezer.
- Remove from oven and stir thoroughly until one cohesive colour and texture.
- Serve warm, room temperature or cold with chips and veggies. Celery is EXCEPTIONAL with this dip and cuts through the spiciness.
- Any leftover baked dip can be refrigerated for up to 4 days. Unbaked dip can be stored for up to 3 days in the fridge or up to 3 months in the freezer.
Notes
Nutrition
Let’s Keep In Touch!
I can’t wait to hear all about your healthy eating journey and what you’ve been cooking! Please comment below or share your successes with me on Instagram @nourashnutrition so that I can celebrate you and your healthy eating milestones!
Until next time…
Sending you 🤎 & ✨!
Totally agree – FREAKIN’ DELICIOUS! It’s a great dip for chips and veggies while still giving you the buffalo wing kick. This recipe is in constant rotation in our house.
Yay! I’m so happy you and the family love it!🌶😋
Another staple! Better than any restaurant buffalo wing dips I’ve ever had… So much flavor and none of the regret! Love this one on celery and dipping chips! Perfect Superbowl party dish!
Thank you Kenzie! I’m so happy you love the dip! Definitely the tastiest way eat celery!😋
I just made this dip for the upcoming long weekend and had to give it a try with celery, like you recommended. Oh my heavens, it’s good! I can’t wait to serve it to my friends and family this weekend.