Buffalo Chicken Dip (Dairy Free)

With the Superbowl right around the corner, I thought I would share one of my favorite healthy and easy appetizers!

Before I fully committed to going dairy-free (because of GI issues amongst other things), I LOVED the cheesy, gooey, spicy, salty, chickeny buffalo chicken dip that always seemed to make an appearance at sporting and tailgating events.

Last year, we had a few friends over to watch the Superbowl and I thought I was really going to miss having buffalo chicken dip at such events.  But then I thought, why should I have to miss it?  Surely there’s a way to get something at least similar without dairy – there’s all kinds of dairy replacements available these days!

So I started experimenting, and came up with a pretty good substitute.  Our friends, who are mostly all dairy eaters, even liked it!

buffalo chicken dip

Buffalo Chicken Dip (Dairy Free)

Serves:  6            Time:  ~20 minutes


  1. 2 medium sized chicken breast (10-12 oz total)
  2. 5 oz store-bought roasted garlic hummus (about half of a 10 oz container) (or make your own if you have time! ūüôā )
  3. 6-7 T Hot Sauce (I prefer Frank’s)
  4. 1/3 C dairy-free plain, unsweetened yogurt
  5. 1 T Fresh Lemon Juice
  6. 1 T onion powder
  7. 1 T garlic powder
  8. 1/4 C shredded cheese alternative (such as Follow Your Heart Mozzarella Style Shreds)
  9. 1/4 C Nutritional Yeast, such as Braggs
  10. 2 T Tahini
  11. 1-2 T unsweetened non-dairy milk, such as cashew or almond, as necessary


  1. Poach the chicken breast until cooked through.  Place chicken breast in small sauce pan and cover with water.  Bring to a boil, then reduce heat and let simmer approximately 15 minutes or until cooked through.  Allow to cool and then shred.
  2. Meanwhile, mix all other ingredients thoroughly in an oven safe or microwave safe dish.
  3. Add the chicken to the rest of the ingredients, adding small amounts of non-dairy milk as necessary to thin.
  4. Prior to serving, warm in the oven at 350F or in the microwave.
  5. Serve with veggies or chips of choice.  I enjoy this with large slices of red bell pepper or celery!


Nutrition info:  192 tot cal, 9.9 g fat, 8.8 g carb, 16 g protein

**Recipe notes:

1. If you eat dairy without issue, this recipe works fine with regular dairy products such as greek yogurt, shredded cheese, and milk

2. If you have a hard time finding plain, unsweetened dairy free yogurt, I’ve used avocado mayonnaise or olive oil mayonnaise in the past as well. I prefer the yogurt but mayonnaise works in a pinch!

3. If you want to make this vegan, you can substitute the chicken with canned jackfruit. I’ve found canned jackfruit in the canned vegetable isle of most major grocery stores near me. Just drain and rinse the jackfruit, and simmer it in a small saucepan with a bit of water until it starts to break down. Drain the water and shred with a fork. I’ve served this to a group and they were so surprised to find out it wasn’t chicken!


Note:  CeceOnTheGo participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites.  The products linked are products actually used when preparing this recipe.

Spicy Shrimp with Cauli Mash and Bacony Garlic Brussels

Thanks for joining me!  This site will be a work in progress while I get the hang of this!  Any and all feedback is welcomed and appreciated!

Take care of your body.¬† It’s the only place you have to live. ‚ÄĒ Jim Rohn

I’ve been thinking about starting a blog for awhile in order to share recipes (successes as well as probably a few flops) along with ideas on how I stay both mentally and physically fit and healthy.

My journey with learning and loving to cook started at a young age.  I can happily report that both my mom as well as my grandma are amazing cooks so I learned from the best, in my opinion :).

As a young child, I was labeled an “extreme ectomorph”, which basically was medical jargon for lanky and lack of muscle.¬† Like most kids, my metabolism along with playing multiple sports,¬†allowed me to eat just about anything and everything and remain thin.¬† Literally, Peanut Buster Parfaits from DQ were a regular part of my diet!

That is, until my thyroid got out of whack my sophomore year of high school.  I gained >30 pounds that school year so I had to start looking for ways that I could continue to prepare and enjoy delicious food but become more conscious of what I using to fuel my body.

Thus, my love of cooking began.

For my first recipe, I’m going to share what I put together for dinner tonight.¬† After sharing a picture on social media and getting several requests for the recipe, I decided it was time to stop thinking about starting this site and actually get started ūüôā

Image may contain: food

Spicy Shrimp w/ Cauli Mash and Bacony Garlic Brussels

Serves: 4                               Total time: ~45 min 

Cauli Mash:

  1. 1 head of cauliflower, cut into medium florets
  2. 3 cloves garlic, minced
  3. 2 T olive oil
  4. 2 C chicken broth
  5. 1 C cashew milk (or milk of choice)
  6. 1/2 C corn meal
  7. 1/3 C nutritional yeast such as Braggs (or cheese such as parmesan if you like)

 Bacony Garlic Brussels:

  1. 1.5 – 2 lbs Brussels spouts, trimmed and halved
  2. 4 oz diced pancetta (or several slices bacon, diced)
  3. 2 cloves garlic, minced
  4. 2 T olive oil
  5. Salt and pepper

Spicy Shrimp:

  1. 1 lb shrimp, peeled and deveined
  2. 2 T olive oil
  3. 1 t crushed red pepper flakes (more or less to taste)
  4. 1 t garlic powder
  5. 2 t chili powder
  6. Salt and Pepper


  1. Preheat the oven to 450F.  Toss the brussels sprouts ingredients together and spread in a single layer on a baking sheet lined with foil.  Bake in the oven for approximately 20 Р25 minutes, stirring once.
  2. While brussels sprouts cook, start the cauliflower.  In a medium/large stockpot, heat a few of the larger chunks of pancetta over medium heat until some of the fat has rendered.  Remove the pancetta, add olive oil and cauliflower and sauté for a few minutes.  Add the garlic and sauté 1-2 more minutes.  Add the chicken stock and milk of choice, cover, and simmer for 10 minutes or more until the cauliflower is fork tender.  Mash the cauliflower with your fork to desired consistency.  (I like a chunky texture).  Add the corn meal and nutritional yeast (or cheese) and stir to incorporate.  The mixture will thicken up.  Add a few more tablespoons of broth or milk as necessary.
  3. For the shrimp, heat olive oil in a large skillet over medium heat.  Pat the shrimp dry and add to the skillet.  Season with red pepper flakes, garlic powder, chili powder, salt and pepper.  Using tongs, turn the shrimp and cook on each side about 3-4 minutes.  Remove the shrimp and add a few tablespoons of water or stock and heat for a few minutes to create a sauce.
  4. Layer the mashed cauli, shrimp, and brussels sprouts and enjoy!

Estimated Nutrition Info:

  • **404 tot cal, 21 g carb, 21 g fat, 43 g protein
  • 521 total cal, 30 g carb, 27 g fat, 49 g protein

**I divided the cauli mash and bacony garlic brussels into 6 servings and had leftovers so this nutrition info accounts for that

Note: the original version of this recipe called for 1 15oz can of cannelini beans, mashed, and added to the cauliflower mash.  I recently made this again without the beans and found it equally delicious along with less bloat inducing :).  The nutrition information has been updated to reflect the removal of the beans.

This recipe was adapted from Pinch of Yum


Note:  CeceOnTheGo participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites.  The products linked are products actually used when preparing this recipe.