Rethink Your Party Dip: A High-Protein Meal Prep Solution

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 8–12 portions

Transforming a Classic into a Meal Prep Hero

You know that classic buffalo chicken dip people make for parties?

Yeah—this isn’t that.

This version is meal prep worthy. It’s high in protein, flexible, and easy to turn into actual meals instead of just something to eat with chips. It takes just a few minutes to make, keeps well, and you can use it in about seven different ways: wraps, bagels, pasta, potatoes, salads… whatever mood you’re in.

It’s fast, flexible, and makes your week 100x easier.

Ingredients

Main Ingredients:

• 30 oz cooked chicken breast (shredded or diced)

• 150 g fat-free plain Greek yogurt

• 300 g fat-free cottage cheese (blended until smooth)

• 125 g Frank’s RedHot Buffalo Sauce (or your favorite brand)

• 1 spoonful minced garlic (to taste)

• 100 g reduced-fat shredded cheese

• Optional: grated Parmesan cheese for extra flavor

  
  

Add-ons (optional but recommended):

• Diced onion or bell peppers

• Green onions or parsley for garnish

  
  

Instructions

1. Preheat your oven to 375°F (190°C).

2. Blend the cottage cheese until smooth. This is the trick to making it creamy without the cream cheese.

3. In a large bowl, mix everything: chicken, Greek yogurt, blended cottage cheese, buffalo sauce, garlic, and shredded cheese.

4. Lightly spray a casserole dish with cooking spray. Pour in your mixture and spread it evenly.

5. Bake for 20–25 minutes, until the edges start to brown slightly.

7. Note: You can skip baking if you’re freezing everything, but baking helps it blend and reheat better.

Storage & Reheating

• Refrigerator: Keeps for up to 4 days in a sealed container.

• Freezer: Lasts up to 6 months. Portion before freezing for easy grab-and-go meals.

• Reheat: Microwave until hot or reheat in the oven at 350°F for 10–15 minutes.

  
  

Meal Ideas (Beyond the Dip)

This recipe is designed for more than just chips. Here’s how to turn it into full meals:

• Wraps or Burritos: Add lettuce and a bit of rice for a balanced, higher-carb version.

• Stuffed Potatoes: Spoon it over baked or roasted potatoes for an easy lunch.

• Buffalo Pasta: Mix with cooked pasta and top with extra cheese or green onion.

• Salad Topper: Add a scoop over a bed of greens with a drizzle of ranch or Greek yogurt dressing.

• Bagel Melt: Spread on a toasted bagel and broil for 2–3 minutes until bubbly.

• Buffalo Tacos: Toast your tortilla into a taco shell, fill with lettuce, salsa, and Greek yogurt instead of sour cream.

  
  

Make It Work for You

Everyone has different needs, and that’s okay! Here’s how to customize this recipe:

• Kids: Skip the buffalo sauce or swap it for BBQ sauce.

• Cutting: Stick with fat-free Greek yogurt and fat-free cottage cheese.

• Bulking: Use 2% cottage cheese and regular cheese for more calories.

• Extra Carbs: Add rice or serve with a muffin and fruit on the side.

  
  

Meal prep doesn’t have to be perfect—it just has to make your week easier. When you’re tired and hungry, this is the kind of meal that saves you from the “what do I eat?” spiral.

Remember, meal prep is about finding what works for you. Embrace the flexibility and enjoy the process. You’ve got this!