The Best Vegetarian Buffalo Dip
If you’re looking for a recipe for buffalo dip without chicken, look no further. This crowd-pleasing healthy vegetarian buffalo dip skips the chicken in favor of a secret ingredient that ups the nutritional quality without sacrificing that classic buffalo dip flavor and texture you know and love.
Healthy vegetarian buffalo dip
The secret to this vegetarian buffalo dip without chicken? Beans! Well, two kinds of beans, actually. No cooking and shredding of chicken necessary here. Instead, this easy buffalo dip involves blending in protein- and fiber-rich beans to make a hearty and satisfying vegetarian version of a classic.
Health benefits of white beans
Beans, beans, the magical fruit, the more you eat… the better you feel, so eat beans at every meal, right? Yes! Beans are the ultimate package, packing in plenty of fiber—and prebiotic fiber at that—and plant protein, all at a pretty low price point.
Beans are some of the most underrated and undervalued foods out there; the science agrees—everyone should be taking advantage of all that they have to offer. Regular bean consumption has been shown to reduce blood pressure and total and LDL-cholesterol levels and improve blood sugar control.
This recipe features two different types of beans: white beans (cannellini beans) and chickpeas.
You’re likely already familiar with the humble chickpea—a good source of protein and fiber, plus various vitamins and minerals, like B vitamins, magnesium, iron, and potassium. The lesser known cannellini beans, also called white kidney beans, are cream-colored, kidney-shaped beans that provide a bit more protein and fiber—about 8 grams each per half-cup serving. They’re also a good source of the same vitamins and minerals.
Are beans good for weight loss?
Contrary to what social media carbophobes would lead you to believe, beans are excellent for weight loss and weight management. Beans are rich in fiber and plant protein—together, fiber and protein make quite the filling duo (which is why fiber-rich plant protein sources can be quite advantageous).
Interested in how to lose weight without dieting? Check out our latest article featuring 23 small changes for weight loss!
What you’ll need to make a buffalo dip without chicken
To make this vegetarian buffalo dip, you’ll need:
- Canned cannellini beans: Cannellini beans have a creamy texture that blends perfectly into the base of this vegetarian buffalo dip. Feel free to cook your cannellini beans from scratch if you’d like—but it’s definitely not necessary.
- Canned chickpeas: Chickpeas aren’t just for hummus! For this recipe, chickpeas are folded in to offer some texture to the dip.
- Cream cheese: Cream cheese is a must in any buffalo dip—although, this recipe is able to cut the usual amount called for in half (if not more), thanks to the addition of creamy cannellini beans.
- Greek yogurt: Traditional buffalo dips often use sour cream. We’re lowering the fat content of this vegetarian buffalo dip by using plain Greek yogurt—sour cream’s healthier, protein-rich cousin—instead.
- Hot sauce: The star ingredient of any buffalo dip.
- Cheese: Mozzarella, cheddar, blue cheese, or a blend of some or all of the above! Mozzarella melts the best so we recommend using that or doing half Mozzarella + half cheddar or blue cheese.
How to make this vegetarian buffalo dip vegan
To make this vegetarian buffalo dip vegan, you can try using vegan versions of the dairy products used in this recipe, including the cream cheese, Greek yogurt, and shredded cheese.
Please note, a vegan version has not been tested. However, several other vegan buffalo dip recipes online have used vegan dairy products with success.
The Best Vegetarian Buffalo Dip
- 1, 15- ounce can cannellini beans, drained and rinsed
- 1, 5.3- ounce (single-serve) container or 2/3 cup whole milk (or 2%) Greek yogurt
- 4 ounces (half block) cream cheese
- ½ cup hot or buffalo sauce, like Frank’s RedHot
- 1 heaping tablespoon dry ranch seasoning
- 1, 15- ounce can chickpeas, drained and rinsed
- 1 cup shredded cheese, such as mozzarella and/or cheddar, divided*
- Sliced green onions or chives, for garnish
- Crumbled blue cheese, for garnish (optional)
- Tortilla chips and sliced veggies, for serving
- Preheat the oven to 350 °F. Lightly grease a small 8- or 9-inch square, oval, or round baking dish, or cast-iron skillet.
- Combine cannellini beans, Greek yogurt, cream cheese, hot or buffalo sauce, and ranch seasoning in the bowl of a food processor and process until mostly smooth.
- Transfer the mixture to a medium bowl and fold in the chickpeas. Use a fork to mash down and break apart some of the chickpeas. Fold in half of the shredded cheese.
- Transfer the mixture to the prepared baking dish, top with the remaining cheese, and bake until cheese is melted and dip is starting to bubble, about 20 minutes. Garnish with green onions and crumbled blue cheese (optional) before serving. (Best served hot!)
- Serve with dippers of your choosing, like tortilla chips and/or cut veggies.