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If you like chicken wings you are going to love this easy recipe for Buffalo Cauliflower Dip with Chicken! This is a protein-packed delicious dip that’s a healthier option than the classic buffalo chicken dip.
This cauliflower buffalo dip can be served hot or at room temperature. When I make this creamy dip I like to lay out a lot of dipping options like carrot sticks, broccoli and cauliflower florets, or tortilla and pita chips.
Where’s the recipe?
Here at My Crazy Good Life we make healthy recipes for everyone to enjoy. We want cooks of all experience levels to be able to recreate our recipes. To do that, we like to provide our readers with lots of information about the ingredients that are used, different cooking techniques, and little tricks and tips to be successful in the kitchen.
You’ll also find nutrition facts and healthy eating plan calculations. If you’d like to skip past all of that, you can scroll to the bottom of the page where you’ll find the full recipe card for this healthy buffalo cauliflower dip!
Ingredients in this Buffalo Cauliflower Dip with Chicken
- Olive oil: you’ll just need a little bit of oil – 1 teaspoon, to be exact.
- Chicken breast: you’ll want to cut this into bite sized pieces unless you’re cooking in the Crockpot.
- Garlic powder: I like to use plain garlic powder and not garlic salt to keep sodium levels down.
- Onion powder: onion powder is a simple ingredient that adds nice flavor.
- Black pepper: to taste
- Dill: I use dried dill for this recipe.
- Parsley: dried parsley works well here.
- Cauliflower: get a whole head of cauliflower and cut it into bite sized pieces.
- Hot sauce: Frank’s ORIGINAL hot sauce, not the buffalo sauce. The buffalo sauce has more processed ingredients and oil added to it. Don’t worry, you can still get that classic buffalo wing flavor from the original Frank’s red hot sauce.
- Cottage cheese: hold on, hear me out- when you blend cottage cheese and Greek yogurt you get a creamy, protein packed sauce that’s healthier than the heavy cream or cream cheese that you might typically find in a classic buffalo dip.
- Greek yogurt: I usually use 2% plain Greek yogurt to combine with the cottage cheese.
- Cheddar cheese: I like using shredded cheddar cheese, but Monterey Jack or mozzarella cheese would also be great options.
- Brown rice flour: this is used as a thickener, and can be substituted with other thickeners like whole wheat or all purpose flour, that you may have in your pantry.
Instant Pot Directions
- Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned.
- Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed.
- Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing.
- Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it. This means that after the pot is done cooking, allow it to sit without touching it for 6-10 minutes. The contents will still be cooking. After that time, move the Sealing valve to the Vent position and allow the steam to come out.
- In a high speed blender or food processor, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy hot sauce base.
- Blend the sauce until smooth- you don’t want any large chunks, then add the cheese and brown rice flour. Blend until mixed and all of the cheese is melted together, serve with raw veggies or pita chips.
Stovetop Directions
- Heat a large skillet on the stove over medium heat and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
- Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
- Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is fork tender.
- Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce.
- Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve with raw veggies or pita and tortilla chips.
Slow Cooker Directions
- Add the whole chicken breast, cauliflower, seasoning, and hot sauce to the slower cooker.
- Cover and cook the entire thing for 2 1/2 to 4 hours on low heat or until the chicken is done and cauliflower is soft.
- Blend together the contents of the slow cooker, cottage cheese, and Greek yogurt until smooth. Add the cheddar cheese and brown rice flour and blend until the cheese is melted. Serve with raw veggies or pita chips.
Recipe Tips
- This buffalo cauliflower dip recipe is perfect for happy hour or a Super Bowl party, and the best part is that you can make it ahead of time! Just place the dip in an airtight container, store in the fridge, then right before the big game is about to start, pop the leftover dip in the microwave until warm.
- This recipe for buffalo cauliflower dip with chicken also freezes well. Just thaw in the fridge and heat in the microwave for an easy hot dip! Here’s a little trick: freeze the dip in a thin single layer for quicker thawing.
- Some optional toppings that are not included in the nutrition calculations are blue cheese crumbles, green onions, breadcrumbs, or a drizzle of frank’s red hot to really take that classic buffalo flavor over the top.
- If you do add breadcrumbs, I’d recommend adding the whole dip to an oven-safe baking dish and putting it under the broiler for a few minutes to crisp it all up.
Healthy Eating Plans
21 Day Fix
Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 1/2 Yellow Container.
Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, negligible teaspoons and yellow containers.
Weight Watchers
1 2023 Point using 1% cottage cheese, fat free yogurt, and fat free shredded cheddar cheese | 3 Blue Plan Points | 4 Green Plan Points | 3 Purple Plan Points
2B Mindset
This is a good option for the 2B Mindset nutrition plan because it’s got lean protein and veggies. If you’re eating this for lunch, pair it with an FFC.
Trim Healthy Mama
This is an S recipe when you use one of the following instead of the brown rice flour: Xanthum Gum, Glucomannan Powder, or oat fiber.
Looking for more healthy game day recipes?
- Easy Cauliflower Crust Pizza
- Air Fryer Buffalo Cauliflower Bites
- Instant Pot Honey Garlic Chicken Bowls
- Spicy Mexican Corn Dip
- Healthy Crack Chicken Stuffed Mini Peppers
- Boneless Buffalo Chicken Bites
- Easy and Delicious Game Day Appetizers
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Buffalo Cauliflower Dip with Chicken
Approximate Serving Size: 1/3 cup
Servings 8 people
This Buffalo Cauliflower Dip with Chicken is perfect for game day with a side of tortilla chips or celery sticks!
Equipment
- Instant Pot 6 qt
- Vitamix Blender
- Kitchen Knife
Ingredients
- 1 tsp olive oil
- 1 lb chicken breast cut into bite sized pieces
- ½ tsp garlic powder
- ½ tsp onion powder
- ¼ tsp black pepper
- ½ tsp dill dried
- ½ tsp parsley dried
- 1 head cauliflower cut into small bite sized pieces
- ¾ cup Frank's Original Hot Sauce *not buffalo sauce
- ¾ cup cottage cheese
- ¾ cup Greek yogurt 2%
- 1 cup cheddar cheese shredded
- 2 tbsp brown rice flour
Instructions
Instant Pot Directions
- Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned. 1 tsp olive oil 1 lb chicken breast
- Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed. 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp black pepper 1/2 tsp dill 1/2 tsp parsley
- Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing. 1 head cauliflower 3/4 cup Frank's Original Hot Sauce
- Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it.
- In a high speed blender, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy sauce. 3/4 cup cottage cheese 3/4 cup Greek yogurt
- Blend the sauce until smooth, then add the cheese and brown rice flour. Blend until all mixed together and the cheese has melted. Serve with raw veggies or pita chips. 1 cup cheddar cheese 2 tbsp brown rice flour
Stovetop Directions
- Heat a large skillet on the stove and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
- Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
- Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is very tender.
- Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce.
- Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve with raw veggies or pita chips.
Slow Cooker Directions
- Add the whole chicken breast, cauliflower, seasoning, and hot sauce to the slower cooker.
- Cover and let cook for 2 1/2 to 4 hours on low heat or until the chicken is done and cauliflower is soft.
- Blend together the contents of the slow cooker, cottage cheese, and Greek yogurt until smooth. Add the cheddar cheese and brown rice flour and blend until the cheese is melted. Serve with raw veggies or pita chips.
Notes
Recipe Tips:
- This buffalo cauliflower dip recipe is perfect for happy hour or a Super Bowl party, and the best part is that you can make it ahead of time! Just place the dip in an airtight container, store in the fridge, then right before the big game is about to start, pop the leftover dip in the microwave until warm.
- This recipe for buffalo cauliflower dip with chicken also freezes well. Just thaw in the fridge and heat in the microwave for an easy hot dip! Here’s a little trick: freeze the dip in a thin single layer for quicker thawing.
- Some optional toppings that are not included in the nutrition calculations are blue cheese crumbles, green onions, breadcrumbs, or a drizzle of frank’s red hot to really take that classic buffalo flavor over the top.
- If you do add breadcrumbs, I’d recommend adding the whole dip to an oven-safe baking dish and putting it under the broiler for a few minutes to crisp it all up.
Nutrition
Calories: 290kcal | Carbohydrates: 11.7g | Protein: 36.6g | Fat: 9.9g | Saturated Fat: 4.8g | Cholesterol: 68mg | Sodium: 1098mg | Potassium: 507mg | Fiber: 1g | Sugar: 6.3g | Calcium: 316mg | Iron: 1mg
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Wow!! awesome presentation & excellent preparation 😍❤ looks yummy 😍❤stay connected😍😍Thanks for sharing ❤❤