smsmallerLooking for an epic appetizer recipe? Whether you’re gearing up for a movie marathon or settling in for the big game, this easy low FODMAP buffalo chicken dip will be the highlight of your night!
Someone from the FODMAP formula community asked if I could make them a buffalo dip based on my low FODMAP buffalo wings.
I’ve actually never had buffalo dip before, but my husband is a comfort food aficionado! So I roped him in to help me make a buffalo dip worthy of whatever kind party you’re throwing!
Sporting 4 kinds of cheese, homemade buffalo sauce, and shredded chicken, this appetizer is not for the faint of heart! But if you’re craving some serious comfort food, it’s gonna rock your socks!
Keep it low FODMAP
This easy low FODMAP buffalo chicken dip will be your game day MVP! Check out the notes below for tips on keeping this recipe low FODMAP.
First up, low FODMAP buffalo sauce. I haven’t found a low FODMAP buffalo sauce, yet. So I usually make my own. You can grab my low FODMAP buffalo sauce here.
Heads up, this buffalo sauce contains a small serving of Worcestershire sauce, but it isn’t enough to contribute anything to your FODMAP load. So this sauce has 0 FODMAPs (woohoo!).
Just so you know, I used my buffalo sauce to calculate the FODMAP math in this recipe. So if you use something else, don’t forget to adjust your FODMAP math!
Next up, cream cheese. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use lactose-free cream cheese. Because the manufacturer has already broken the lactose molecules down for you, the sugars will be absorbed correctly and won’t add anything to your FODMAP load.
We’ll also be using shredded chicken. Because chicken is a protein, it doesn’t have any FODMAPs (unless you add them). That means you can add a little extra chicken without adding anything to your FODMAP load.
I used leftover chicken breasts for this recipe, but it would also be fantastic with shredded rotisserie chicken if you can find one with low FODMAP seasonings.
Next up, ranch dressing. There is a brand called “Live Free” that makes low FODMAP ranch dressing. They’re certified by the FODMAP friendly brand, which does lab test their products. They sent me a sample when they first launched, and it’s very tasty!
According to the nutritional label, a standard serving of Live Free’s ranch dressing is 2 tbsp. But the FODMAP friendly app doesn’t provide information on serving sizes or which groups become high FODMAP for their certified products. So I can’t comment on what the maximum serving size is, or what it does to the FODMAP math.
Because of this, I usually make my ranch dressing. I like this low FODMAP ranch dressing by A Saucy Kitchen if you need some inspiration. Because it’s made with lactose-free products, this recipe won’t add anything to your FODMAP math, either.
We’ll also be using green onions (or chives). According to the Monash app, the green part of green onions (and green chives in general) doesn’t contain any detectable FODMAPs. So you can sprinkle your dip with abandon, without adding any extra FODMAPs to your dish.
Last but not least, cheese! This recipe uses three types of cheese! White cheddar, American cheddar, and blue cheese.
All three types of cheese only contain trace amounts of lactose, so they won’t add anything to your FODMAP load.
However, this recipe does have a lot of fat, which is a common gut irritant. If you know you react to high-fat foods, skip the top layer of cheese to reduce the fat and test a smaller serving size to start.
Pick your sidekick
While I was happy to eat this dip with a spoon, my husband insisted it should have the proper accessories. He suggested serving it with low FODMAP veggies like baby carrots and cucumber slices if you’re trying to keep things “healthy.” You can also use your favourite low FODMAP corn chips or low FODMAP crostini slices.
Did you notice anything extra fantastic about this recipe? Spoiler alert – it doesn’t have any FODMAPs! So grab your gang and brace your taste buds for an epic flavour adventure!
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 0
Polyols = 0
Want to try this simple low FODMAP buffalo chicken dip? Don’t forget to PIN THIS RECIPE for later!Print
Looking for an epic appetizer recipe? This easy low FODMAP buffalo chicken dip is the perfect party pick!
- Preheat your oven to 350 degrees and spray a 9 x 13″ baking dish with cooking spray.
- Combine the buffalo sauce, cream cheese, chicken, ranch dressing, and half of each type of cheese in a large bowl. Spoon the mixture into your baking dish and smoothout the top. Sprinkle the remaining cheese on top and bake for 20 minutes (or until the dip is heated through).
- Top with crumbled and chives or green onions (optional!). Serve warm.
Recommended low FODMAP serving – 1/4 cup dip per sitting.
Game-day tip! Put the mix in the baking dish and refrigerate (covered) until your crew arrives. Then pop it in the oven until it’s warm all the way through.
- Category: appetizer
- Method: baking
- Cuisine: american
- Serving Size: 1/4 cup
- Calories: 378
- Sugar: 4 g
- Sodium: 1089 mg
- Fat: 29 g
- Saturated Fat: 13 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 0 g
- Protein: 22 g
- Cholesterol: 90 mg
Keywords: buffalo chicken dip low FODMAP buffalo chicken dip, lactose-free buffalo chicken dip
This quick and easy low FODMAP buffalo chicken dip is going to rock your socks! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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