On a low-carb diet, it can be tough to find a hearty, satisfying dip that doesn’t derail your macros. This keto buffalo chicken dip checks all the boxes—high in protein, rich in flavor, and surprisingly simple to prepare. It’s a great option whether you’re feeding a crowd or just want a healthy snack that doesn’t feel like a compromise.
Why This Recipe Works
- Keto-aligned ingredients: This dip uses shredded chicken, cream cheese, and buffalo sauce—no added starches, thickeners, or processed fillers that could spike carbs.
- Balanced macros: Each serving is rich in protein and fat, making it a satiating choice for those on keto, low-carb, or high-fat diets.
- Highly customizable: Easily adapted for dairy-free, paleo, or carnivore-style diets with ingredient swaps.
- Meal-prep and freezer friendly: Make ahead and store in portioned containers for easy reheating.
- Crowd-pleaser flavor: The bold spice from buffalo sauce pairs perfectly with creamy textures—no one will guess it’s keto.
Ingredients
- 2 cups cooked chicken, shredded (preferably skinless and boneless)
- 8 oz full-fat cream cheese, softened
- ½ cup sour cream
- ½ cup buffalo wing sauce (like Frank’s RedHot)
- 1 cup shredded mozzarella cheese
- ½ cup shredded sharp cheddar cheese
- 1 tsp garlic powder
- ½ tsp onion powder
- Optional: 2 tbsp chopped green onion (for topping)
Equipment Needed
- Oven
- 8×8 baking dish or equivalent
- Large mixing bowl
- Spatula or mixing spoon
- Cheese grater (if using block cheese)
- Measuring cups and spoons
Instructions
Step 1: Preheat and Prep
Start by preheating your oven to 375°F. Grease an 8×8 baking dish lightly with olive oil or butter to prevent sticking. Set your softened cream cheese out on the counter if you haven’t already—it will blend better at room temperature. Preparing your oven and pan first ensures that once the mixture is ready, you can bake without delay.
Tip: If you’re working with leftover or rotisserie chicken, shred it finely for even texture. Dry chicken can be moistened with a touch of broth.
Step 2: Mix the Base
In a large mixing bowl, combine the softened cream cheese, sour cream, buffalo sauce, garlic powder, and onion powder. Stir until fully smooth and creamy. This base layer is critical for the dip’s mouthfeel—it should be rich and spreadable, not stiff. The spices enhance flavor without adding carbs or sugar.
Nutrition Note: Full-fat cream cheese and sour cream are both keto-friendly due to their low net carb content and high fat percentage, which aids satiety and flavor.
Step 3: Fold in Chicken and Cheese
Add the shredded chicken to the buffalo mixture and gently fold it in. Once incorporated, mix in half of the mozzarella and cheddar cheese. This ensures cheesy richness throughout the entire dish, not just on top. Stir until evenly blended but avoid overmixing, which can break down the texture of the chicken.
Tip: For spicier versions, add ¼ tsp cayenne pepper or a few dashes of hot sauce at this stage.
Step 4: Transfer to Baking Dish
Spoon the entire mixture into the prepared baking dish. Spread it evenly with a spatula so that it bakes uniformly. Sprinkle the remaining mozzarella and cheddar cheese evenly over the top. If using, reserve the chopped green onions for after baking so they stay fresh and crisp.
Step 5: Bake to Perfection
Place the baking dish in the center of the preheated oven. Bake uncovered at 375°F for 20–25 minutes, or until the edges are bubbly and the cheese on top is melted and golden. Keep an eye during the last 5 minutes to avoid overbrowning. When done, remove and let sit for 5–10 minutes to set before serving.
Tip: Letting it rest helps the cheese firm up slightly, making it easier to scoop or spread without being runny.
Step 6: Garnish and Serve
Top with chopped green onions for color and contrast if desired. Serve warm with keto-friendly dippers like cucumber slices, celery sticks, pork rinds, or almond flour crackers. The dip will remain scoopable for up to an hour on the table, but can be reheated if needed.
Tips and Tricks
Choose the right chicken
The ideal texture for this dip comes from finely shredded, not cubed, chicken. Rotisserie chicken works great, especially if you use both breast and thigh meat for better fat balance. If cooking your own, season simply with salt and pepper before baking or boiling.
Avoid low-fat dairy
In keto recipes, fat is not the enemy. Low-fat cream cheese or sour cream often contains added starches or sugars to improve texture. Always choose full-fat, unsweetened versions to stay aligned with your macros.
Spice level adjustment
Buffalo sauces vary in heat. Start with a mild variety and add spice as needed. For family-style or kid-friendly versions, reduce buffalo sauce slightly and balance with extra sour cream or cheese.
Storage tips
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in the microwave in 30-second intervals or bake at 350°F for 10–12 minutes until warm. The dip can also be frozen for up to 2 months, but reheat from frozen gently to avoid texture separation.
Dairy-free alternative
Substitute the cream cheese and sour cream with dairy-free versions made from almond or coconut base. Nutritional yeast can add cheesy flavor if omitting cheddar. Ensure any plant-based replacements are low in carbs and without added starch.
Make it portable
Use muffin tins to portion the dip into individual servings. This works well for lunchboxes or meal-prep containers and can be reheated directly in a toaster oven or air fryer.
Boost the nutrition
For a micronutrient boost, mix in a handful of finely chopped spinach or kale before baking. These greens bake down nicely and provide fiber, potassium, and magnesium without altering flavor significantly.
Recipe Variations
- Blue Cheese Lover’s Version: Add ¼ cup crumbled blue cheese to the mix and swap cheddar for an extra layer of tang.
- Extra Cheesy: Use a 3-cheese blend of mozzarella, Monterey Jack, and cheddar for more depth.
- Bacon Buffalo Dip: Mix in ¼ cup cooked, chopped bacon for a smoky crunch.
- Ranch Style: Stir in 2 tbsp of ranch seasoning or a few tbsp of ranch dressing for a creamy, herby twist.
- Carnivore Diet Variation: Omit sour cream and any veggies or toppings. Use only chicken, cream cheese, and buffalo sauce for a strict high-protein version.
Frequently Asked Questions
Is buffalo chicken dip keto-friendly?
Yes, as long as you avoid recipes that use flour, cream soups, or non-keto dippers like bread or chips. This version keeps carbs minimal by focusing on high-fat dairy, chicken, and buffalo sauce with no added sugars or thickeners.
How many net carbs are in one serving?
That depends on your portion size, but a ¼ cup serving of this dip typically has about 2–3 net carbs, assuming you’re using full-fat, unsweetened ingredients. Always check the labels of your buffalo sauce and cheeses to confirm.
Can I make this in advance?
Absolutely. Prepare the entire mixture and refrigerate it unbaked for up to 2 days. When ready to serve, bake as directed. It also freezes well—just thaw overnight in the fridge before baking for best results.
What are the best dippers for keto buffalo chicken dip?
Great keto-friendly options include celery sticks, cucumber slices, bell pepper strips, pork rinds, cheese crisps, and almond flour crackers. For a heartier option, spoon the dip over a bed of lettuce or stuff into lettuce cups.
Can I make it less spicy?
Yes. Reduce the buffalo sauce to ⅓ cup and increase sour cream slightly to compensate for moisture. You can also look for “mild” buffalo sauces or make your own using hot sauce and melted butter in your desired ratio.
Summary
This keto buffalo chicken dip is a low-carb comfort food favorite, ideal for gatherings, snacks, or weekly meal prep. Rich, creamy, and packed with bold flavor, it aligns with your macros while delivering indulgent satisfaction.
Low Carb Keto Buffalo Chicken Dip for Game Day or Meal Prep
Course: Cooking4
servings10
minutes25
minutes300
kcalIngredients
2 cups cooked chicken, shredded
8 oz full-fat cream cheese, softened
½ cup sour cream
½ cup buffalo wing sauce
1 cup shredded mozzarella cheese
½ cup shredded sharp cheddar cheese
1 tsp garlic powder
½ tsp onion powder
Optional: 2 tbsp chopped green onion
Directions
- Preheat oven to 375°F and grease a baking dish.
- Mix cream cheese, sour cream, buffalo sauce, garlic, and onion powder until smooth.
- Fold in shredded chicken and half of the cheese.
- Transfer to baking dish and top with remaining cheese.
- Bake 20–25 minutes until bubbly and golden.
- Let rest for 5–10 minutes. Top with green onions and serve with keto dippers.
Joseph Hudson has been raising chickens for over 15 years. In 2018, he completed the Agriculture & Natural Resources program at Mt. San Antonio College. He currently raises over 1400 chickens on his 7.5-hectare farm. He keeps sharing his experience on raising healthy and happy chickens on Chicken Scratch The Foundry.
