Buffalo chicken dip has become the star of party tables and game day spreads everywhere. But if you’re watching your carb intake (like me!) you might be wondering just how many carbs are hiding in each creamy spicy scoop. I’ve done the research so you don’t have to, and I’m gonna break down everything you need to know about the carb content in this irresistible appetizer.
The Carb Count in Traditional Buffalo Chicken Dip
According to multiple nutrition sources, a standard 1/2 cup serving of buffalo chicken dip contains approximately 5 grams of total carbohydrates. This includes about 1 gram of dietary fiber, which means the net carb count is around 4 grams per serving
Here’s the complete nutrition breakdown for a 1/2 cup serving:
- Calories: 435
- Total Fat: 35g
- Saturated Fat: 18g
- Trans Fat: 0g
- Cholesterol: 125mg
- Sodium: 1035mg
- Total Carbohydrate: 5g
- Dietary Fiber: 1g
- Sugar: 1g
- Protein: 23g
As you can see, buffalo chicken dip is relatively low in carbs compared to many other party appetizers. The main carb contributors come from the cream cheese and ranch dressing in traditional recipes.
What’s Actually in Buffalo Chicken Dip?
To understand the carb content better, let’s look at the typical ingredients in a standard buffalo chicken dip recipe:
- Shredded chicken (0g carbs)
- Cream cheese (2-3g carbs per ounce)
- Ranch dressing (1-2g carbs per 2 tablespoons)
- Buffalo sauce (0-1g carbs per 2 tablespoons)
- Cheddar cheese (about 1g carb per ounce)
When these ingredients are combined in traditional proportions, you end up with that 4-5g carb count per serving. Not too shabby for something so delicious!
Is Buffalo Chicken Dip Keto-Friendly?
With only 4-5g of carbs per serving, buffalo chicken dip can definitely fit into a ketogenic diet. However, there’s a catch – some store-bought buffalo sauces may contain added sugars that increase the carb count. If you’re strictly keto, it’s best to check labels or make your own dip from scratch using keto-friendly ingredients.
Traditional homemade buffalo chicken dip is much more keto-friendly than pre-packaged versions, which can contain up to 20 grams of carbs per serving! Yikes!
How to Make Lower-Carb Buffalo Chicken Dip
If you wanna reduce the carb count even further, here are some easy swaps I’ve tried:
- Use Greek yogurt instead of some cream cheese to cut down on carbs while maintaining creaminess
- Choose low-carb ranch dressing or make your own with yogurt, spices, and a touch of oil
- Check your hot sauce labels – Frank’s RedHot and Cholula are good low-carb options
- Try part-skim mozzarella instead of full-fat cheddar to save a gram or two
- Add blue cheese crumbles for extra tang without adding carbs
With these substitutions, you could potentially lower the carb count to 2-3g per serving.
Serving Suggestions for Low-Carb Dipping
The dip itself might be relatively low in carbs, but what you serve it with can make a huge difference! Here are my favorite low-carb dippers:
- Celery sticks (the classic choice!)
- Cucumber slices
- Bell pepper strips
- Pork rinds (my personal fav for that crunch factor)
- Cheese crisps
- Baked tofu
- Chicken tenders or wings (double the buffalo goodness!)
By skipping the tortilla chips and crackers, you can enjoy your buffalo chicken dip without the carb overload.
Making and Storing Your Buffalo Chicken Dip
If you’re making buffalo chicken dip for a party (or just for yourself, no judgment here!), here are some helpful tips:
- Make it 1-2 days ahead and store covered in the fridge
- Use rotisserie chicken to save time and add flavor
- Let it come to room temp before baking to prevent drying out
- Keep it warm in a slow cooker during serving
- Freeze leftovers in individual portions for quick snacks
Buffalo chicken dip will stay good in the fridge for about 3 days. If you notice any separation when reheating, just give it a good stir and it’ll be good as new!
Recipe: Easy Low-Carb Buffalo Chicken Dip
Want to make your own low-carb version? Here’s a simple recipe I love:
Ingredients:
- 2 cups shredded cooked chicken
- 8 oz cream cheese, softened
- 1/2 cup Frank’s Buffalo sauce (check for no added sugar)
- 1/4 cup sour cream or Greek yogurt
- 1 cup shredded mozzarella cheese
- 1/2 cup Mexican cheese blend or cheddar
- Optional: blue cheese crumbles and sliced green onions for garnish
Instructions:
- Preheat oven to 350°F and grease a baking dish
- Mix cream cheese, buffalo sauce, and sour cream in a bowl
- Fold in chicken, most of the cheese, and some green onions
- Pour into baking dish and top with remaining cheese
- Bake for 20 minutes, then broil for 5 minutes until bubbly
- Garnish with green onions and serve warm
This recipe contains approximately 3-4g net carbs per 1/2 cup serving.
Slow Cooker Method
Don’t wanna use the oven? No problem! You can make this in a crockpot too:
- Add all ingredients to the slow cooker and combine
- Cook on low for 6-8 hours or high for 3-4 hours
- Stir before serving and add garnishes
This method is perfect for parties because it keeps the dip warm throughout the event.
Buffalo Chicken Dip vs. Other Party Appetizers
When it comes to carb content, buffalo chicken dip is actually one of the better options for party foods. Let’s compare:
- Buffalo Chicken Dip: 5g carbs per 1/2 cup
- Spinach Artichoke Dip: 8-10g carbs per 1/2 cup
- Hummus: 12-15g carbs per 1/2 cup
- Queso Dip: 6-8g carbs per 1/2 cup
- Bean Dip: 15-20g carbs per 1/2 cup
So if you’re watching your carbs but still wanna indulge at the party, buffalo chicken dip is a solid choice!
Health Considerations
While buffalo chicken dip is low in carbs, it’s worth noting that it’s not exactly a health food. The dip is high in calories (435 per serving) and fat (35g per serving), with significant amounts of saturated fat and sodium. If you’re concerned about these aspects, consider making some of these healthier modifications:
- Use reduced-fat cream cheese
- Incorporate more Greek yogurt
- Choose lower-sodium hot sauce
- Add extra veggies like diced celery or carrots to the dip itself
Final Thoughts
Buffalo chicken dip is a party favorite that can absolutely fit into a low-carb lifestyle when enjoyed in moderation. With only 5 grams of total carbs (4 grams net) per half-cup serving, it’s significantly lower in carbs than many other appetizer options.
The key to keeping it low-carb is being mindful of what you use for dipping. Stick with veggies and other low-carb options instead of chips or crackers, and you’ll be able to enjoy this spicy, creamy treat without derailing your carb goals.
Remember that homemade versions will always give you more control over the ingredients and carb count than store-bought options. And with a few simple swaps, you can create an even lower-carb version that still delivers all that buffalo chicken goodness we crave!
So go ahead and dig in – just maybe don’t eat the whole dish yourself (even though we’ve all been tempted)!
Have you tried making buffalo chicken dip with any creative low-carb substitutions? I’d love to hear about them in the comments!
What to serve with Buffalo Chicken Dip?
- For your low carb guests, serve this Buffalo chicken dip with vegetables; carrots, celery and cauliflower. Any sturdy vegetable will do. For some, baked low carb tortilla chips made from low carb tortillas or low carb crackers will be a hit.
- For other guests, serve the dip with slices of French bread (toasted or un-toasted) or sturdy crackers and chips.
- Ive seen a variation of Buffalo Chicken Dip served on a loaf of French bread topped with cheese, bacon, blue cheese and scallions. Like this Buffalo chicken dip stuffed French bread recipe from Carlsbad Cravings.
This recipe went through many iterations before I settled on the ingredient combinations I liked the best. The dip is mild and creamy. Use spicy Buffalo Sauce for a spicy dip or add jarred jalapenos.
I preferred adding the blue cheese to the top as a garnish instead of mixing it into the dip. It was too sharp or sour and the blue cheese flavor was lost.
My family loved this dip and I hope you do, too!
There are 4 ways to make low carb buffalo chicken dip.
- In The Microwave: Soften cream cheese in a medium-large microwave safe bowl or serving dish. Mix in creamy ingredients, then Buffalo sauce, until combined. Add shredded chicken and cheese and mix. Heat for two minutes, stir, then heat for another two minutes or until hot and bubbly and the cheese melts. Stir and serve.
- On The Stove-top: Over low heat, melt cream cheese in a pot or saute pan – there will be some lumps. Add the shredded cheese and melt. Next, mix in the creamy ingredients. Last, add the Buffalo sauce and shredded chicken. Heat until hot and bubbly. Stir, spoon into a serving dish and serve. (WINNER!)
- In The Oven: Mix softened cream cheese and creamy ingredients until smooth. Add the Buffalo sauce, mixing until incorporated. Stir in the shredded chicken and grated cheese and place the dip into an oven safe serving dish. Bake at 350 degrees F. until hot and bubbly, stir, then serve.
- In the Crock pot: Add softened cream cheese and all other ingredients into a crock pot. Cook on low for 2-3 hours or on high for 30 minutes to 1 hour or until hot and bubbly. Stir thoroughly, spoon into a serving dish and serve.
How to Lose Weight Eating Buffalo Chicken Dip
FAQ
How many carbs are in a buffalo chicken dip?
| Nutrition Facts | |
|---|---|
| Buffalo Chicken Dip | |
| Cholesterol | 125 mg |
| Sodium | 1035 mg |
| Total Carbohydrate | 5 g |
Can I have buffalo chicken dip on keto?
Yes, buffalo chicken dip is generally keto-friendly because it’s made with low-carb ingredients like cream cheese, buffalo sauce, chicken, and cheese, and can be served with keto-friendly dippers like celery sticks or pork rinds. However, the carb content can vary depending on the specific recipe and the brand of buffalo sauce used, so it’s best to check the ingredients to ensure it’s suitable for your keto diet.
How many carbs are in buffalo chicken?
How many carbs are in buffalo chicken strips?
| Nutrition Facts | |
|---|---|
| Cholesterol 35mg | 12% |
| Sodium 550 mg | 24% |
| Total Carbohydrate 13g | 5% |
| Dietary Fiber 1g | 4% |