Buffalo Chicken Dip is usually a dish that was already low carb and high fat, so it already fits perfectly into the Keto world.
Here is my recipe:
- 1 pound of skinless chicken thighs, de-boned and cut into very small bite-sized pieces
- 1 TBSP Coconut oil
- 8 TBSP of Full-fat Cream cheese
- 4 TBSP of Full-fat Sour cream
- 100 ml of Frank’s Red Hot Sauce
- 1 TBSP Apple Cider Vinegar
- 1 TBSP Grass-fed Butter
- Pink Salt, Black pepper, Garlic powder, onion powder, and cayenne pepper
- 1/2 tsp celery seed
- 1/2 cup of shredded mozzarella cheese
- 4 tsp of grated parmesan cheese
- Preheat oven to 350 F
- Season the raw meat with salt, pepper, garlic and onion powder
- Heat a skillet over medium heat with the coconut oil. Once oil is hot, add the bite-sized chicken pieces and stir until cooked (probably around 10 minutes).
- While meat is cooking in previous step, start the buffalo sauce: In a sauce pan, add the cream cheese, sour cream, hot sauce, vinegar, and butter and stir until well combined over medium-low heat
- Add some garlic powder, onion powder, cayenne pepper to taste (based on preference), as well as the celery seed, and continue to stir over low heat for a minute.
- At this point I dip a piece of the cooked chicken into the sauce to taste it. Adjust seasonings as necessary for your preference.
- Transfer the chicken to a baking/casserole dish. Pour the buffalo sauce on top. Top with mozzarella cheese, parmesan cheese, and paprika. Bake for 15-20 minutes or until heated through and the cheese is melty on top.
Notes about the sauce: Frank’s hot sauce is basically just Cayenne pepper, vinegar, and loads of salt. The reason I add my own extra vinegar and cayenne is because it adds more hot buffalo flavor without adding more salt. Hot sauce is very salty, and while lots of salt is necessary and required on a ketogenic diet, there is still a point at which a sauce can taste too salty, which is why I make my sauce this way. You can play around with this and not even add anymore vinegar/cayenne pepper if that’s your taste preference. If you accidentally make the sauce too spicy, just add more fat (butter, cream cheese, or sour cream) which will cut the heat.
My recipe above makes 6 servings (measured to be 106g/serving)
- 234 calories
- 16.1 g of Fat
- 2.7 g of Carbs (2.6g net)
- 19.5 g Protein
Most of the carbs are from the spices and a little bit of lactose found in full fat dairy. If you want to reduce carbs to <1, cut the onion/garlic powder.
I think this stuff is delicious with just a fork, so I guess you could technically call this a Keto Buffalo Chicken Casserole as well as if you don’t dip anything in it. If you prefer it as a dip, you can use celery, cucumbers, or pork rinds as the vessel.
You can serve this hot, or refrigerate it a few hours to thicken up even more and eat it cold.