Low-FODMAP Buffalo Chicken Dip; Gluten-free

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This past Super Bowl I found myself glued to the recipes of Buffalo Chicken Dip. This is obviously a fan favorite, but not a simple appetizer to make without FODMAPs.

The challenge was on.  I searched for lower FODMAP wing sauces to add to the dip and modified my homemade ranch dressing (from scratch) to add the creaminess and richness to this popular side dish.

It may sound a bit different from other versions but the principles are the same.

A buffalo chicken dip is essentially chicken, ranch dressing, buffalo wing sauce and cheese (don’t overthink it).  It tastes even more amazing with real cooked chicken, and a low-FODMAP homemade ranch dressing, mixed right in, as in my recipe below.

While this low-FODMAP Buffalo Chicken Dip may be tolerated from a FODMAP standpoint, be aware it does contain a high amount of fat, pepper spice, and dairy (although low in lactose).  Pay attention to your tolerances and recognize that a serving is not a huge amount.  Take it slow and ensure you don’t overdo it.

For other low-FODMAP Super Bowl or Sport Party recipes look no further than my blog.

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Or check out over 500 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

*However, if high fat foods or spicy foods trigger your IBS, then adjust to your tolerance

Serves: 16

Prep time: 15 min

Bake time: 20 min

Total time: 35 min

Ingredients

  • 8 ounces lactose-free cream cheese, softened
  • 3-4 tablespoons buffalo wing sauce or hot sauce
    • In the Monash app, 2 teaspoons of Sriracha sauce are one low-FODMAP serving, other hot sauces have not been tested
      • Since the actual product is not disclosed, it is difficult to know if other varieties of sauce with cayenne (and no onion or garlic) would have similar ratings
      • If you are uncertain, then test for your tolerance
      • I opted for Cholula Caliente Wing Sauce
        • Ingredients: Water, Vinegar, Salt, Peppers (Arbol, Cayenne and Piquin), Butter, Corn Starch, Spices, and Xanthan Gum
          • This does not have added onion or garlic
  • 1 tablespoon onion infused oil
  • 1 tablespoon garlic infused oil
  • 1/4 cup full fat mayonnaise
    • Select a brand without high FODMAP ingredients (such as Hellman’s)
  • 2 tablespoons lactose-free sour cream
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried parsley
  • 1/2 teaspoon Worcestershire sauce
  • 1 teaspoon white vinegar
  • 2 cups (10.5 ounces) pre-cooked chicken, chopped or shredded
    • About 2-3 chicken breasts
    • Can also use rotisserie chicken, white or dark meat, or a combination if you tolerate it
  • 2 cups (8 ounces, 226g) grated sharp cheddar cheese, divided
    • Cheddar is low in lactose, a maximum amount from a FODMAP perspective is over 400g, per the FODMAP Friendly app
  • 2-3 scallions, green tips only; plus additional for garnish
  • 1/4 cup (56g) blue cheese or feta cheese, crumbled
    • Blue cheese has not been FODMAP tested but is reported low in lactose and FODMAPs

Directions

  • Preheat the oven to 375°F, place rack in center of oven
  • In a medium bowl, beat the cream cheese until smooth, using electric mixer, or by hand
  • Add the wing/hot sauce, infused oils, mayonnaise, sour cream, pepper, salt, dill, parsley, Worcestershire sauce, vinegar, and scallion tips
  • Stir in the chicken by hand, followed by 1 cup of cheddar cheese and all the blue or feta cheese
  • Transfer the mixture to a 1.5-quart casserole dish (such as 11×7 inch)
  • Top with the remaining cheddar cheese
  • Bake for 18 to 20 minutes, until bubbly and the cheese is melted to your preference
  • Remove from the oven and let rest for 5 minutes, then garnish with additional scallion tips
  • Serve immediately with plain potato chips, tortilla chips, low-FODMAP veggies, crackers or crusty low-FODMAP bread and/or sourdough

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Comments Rating 5 (1 review)

2 Responses

  1. Wow

    I wouldn’t change a thing. The real chicken and cream cheese with the spices taste so much better than my friends version. Loved it at the barbecue asked weekend!

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