🧀 Cleaner Buffalo Chicken Dip

Nov 12

Wellness Note

If you want a dip that everyone devours and still feels good after, this is it. Most store-bought buffalo sauces and ranch mixes sneak unnecessary additives, but a few intentional ingredient swaps make all the difference — giving you that comfort-food flavor you want without the extra inflammation.

Recipe Snapshot

This dip is hearty, cheesy, tangy and a consistent crowd-pleaser. Great served with veggies or something crispy, it satisfies every time without compromising your standards.

Prep Work

Pull chicken ahead of time (instant pot / slow cooker)
Dice ½ sweet onion
Crush 3 cloves garlic (remove green germ to avoid bitterness)
Grate 1 cup cheddar cheese
Preheat oven to 400°F (if baking)

Ingredients

3 lbs pulled chicken (thighs, breasts, or a mix)
½ Tbsp avocado oil
2 Tbsp ranch seasoning (homemade or seed-oil free)
½ cup sweet onion, diced
3–4 cloves garlic, crushed
½ cup (or more to taste) buffalo sauce (clean brand, seed-oil free)
1 block (8 oz) full-fat cream cheese
1 cup grated cheddar, divided
Salt & pepper, to taste

Instructions

Preheat the oven to 400°F if baking, or prepare a baking dish.
In a skillet over medium heat, add avocado oil + diced onion + garlic. Sauté until onions are translucent.
Lower the heat; stir in cream cheese and ranch seasoning until melted and well combined.
In a bowl, mix pulled chicken + buffalo sauce + the creamy onion mixture + ½ of the cheddar.
Spread mixture into baking dish. Top with remaining cheddar.
Bake 10 minutes (or about 15 if the dip is cold) until cheese is bubbly and edges slightly golden. Serve hot.

⭐ Science Bite

Full-fat dairy brings more than just deliciousness. Fat slows digestion and pairs with protein to create deeper, longer-lasting fullness — which is why dips like this are so satisfying compared to low-fat versions. One of the most interesting parts? Full-fat dairy naturally contains CLA, a beneficial fatty acid studied for its potential to support inflammation balance, metabolic health, and overall body composition.

Evidence

Research published in the Journal of Nutritional Biochemistry (2012), Nutrition & Metabolism (2009), American Journal of Clinical Nutrition (2020), Nutrients (2019), and Nutrition & Metabolism (2008) shows that full-fat dairy naturally contains CLA and supports fat-soluble vitamin absorption (A, D, E, K), satiety when paired with protein, and may benefit metabolic and inflammatory markers.

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Gabriela Ponce